Post-Workout Energy Bites

Ta-Da!

And I’m magically back from the dead.

Over the past week I was in a classic Stephanie funk – didn’t want to talk, see, or do anything.  I think it’s a manifestation of the realization that I am soon to be leaving the East Coast, which is a little bit scary and sad and exciting.  I have always had a tough time leaving the party.  I keep having to remind myself of all the kick-ass things that lie ahead.

So that’s that, and now we are moving on!  Time to get back to the real world, instead of floating and avoiding reality.

_______

On to the good stuff!

For my Product Development class, I have been developing a line of post-workout energy bites.  These bad boys are perfect for refueling and replenishing glycogen stores, as well as repairing muscle breakdown due to their 3:1 carbohydrate to protein composition (3 grams of carbohydrate for every 1 gram of protein).

In class, I developed 6 flavors:

+ Cherry Cashew
+ Fresh Lemon
+ Blueberry Muffin
+ Banana Peanut Butter Cup
+ Cinnamon Raisin
+ Cran-Pistachio

The flavors underwent various sensory taste panels, modifications were made to the recipes to better the product, and my final line was developed!  How fun + cool is that?!

So yesterday, I decided to whip up a few batches of my favorite flavors!

Post-Workout Energy Bites

Prep Time: 10 minutes

Chill Time: 30 minutes

Yield: 14 bites per batch

Cherry Cashew (pictured)

  • 1 C unsalted cashews
  • 20 pitted dates
  • 1/4 C (heaping) dried cherries
  • 1/4 tsp cinnamon
  • 1/4 tsp salt
  • 1 1/2 scoops {non-GMO} soy protein powder
  • 3 Tbs water [as needed]

Fresh Lemon (pictured)

  • 1 C unsalted cashews
  • 20 pitted dates
  • zest of 2 lemons
  • juice of 1 lemon
  • 1/4 tsp salt
  • 1 1/2 scoops {non-GMO} soy protein powder
  • 1 -2 Tbs water [as needed]

Blueberry Muffin (pictured)

  • 1 C unsalted cashews
  • 20 pitted dates
  • 1/2 C dried blueberries
  • 1/4 tsp cinnamon
  • zest of 1 lemon
  • 2 scoops {non-GMO} soy protein powder
  • 3 Tbs water [as needed]

Banana Peanut Butter Cup

  • 1 C unsalted peanuts
  • 20 pitted dates
  • 1/2 C dried bananas
  • 1 Tbs creamy peanut butter
  • 1 Tbs semi-sweet chocolate morsels
  • 1/4 tsp salt
  • 1/2 scoop {non-GMO} soy protein powder
  • 1 Tbs water [as needed]

Cinnamon Raisin

  • 1 C unsalted peanuts
  • 20 pitted dates
  • 1/4 C (heaping) raisins
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • 1 scoop {non-GMO} soy protein powder
  • 3 Tbs water [as needed]

Cran-Pistachio

  • 1 C shelled pistachios
  • 20 pitted dates
  • 1/4 C (heaping) dried cranberries
  • 1 scoop {non-GMO} soy protein powder
  • 3 Tbs water [as needed]

Instructions:

  1. Add all ingredients to a food processor.
  2. Pulse until ingredients are chopped and mixture begins to clump into a rough paste.  Add additional water if necessary.
  3. Using a 1 Tbs measuring spoon, roll mixture into ball shapes.
  4. If desired, place bites in a bowl of powdered sugar or cocoa powder to dust outside and reduce stickiness.
  5. Refrigerate bites for at least 30 minutes.
  6. Place bites in a ziplock baggie for a quick on-the-go snack!

_____

The awesome thing about these little energy-bite dudes is that the flavor combination is really up to you!  I have discovered through my research in the food lab that a 1:1 ratio of nuts to dried fruit allows for unlimited creativity! Heck yeah, boy!

I can’t decide which flavor is my absolute favorite.

The Fresh Lemon is certainly a top-runner, but the Blueberry Muffin may take the cake.

You’ll have to just taste them all for yourself.

And then let me know which bite gets your bomb-diggity going.

Happy Monday!

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6 thoughts on “Post-Workout Energy Bites

  1. These look awesome…I want to try the fresh lemon! Your class reminds me of the ‘Experimental Foods’ class I took this past semester. My group took a Brazilian truffle and turned it into a dark chocolate spread, similar to Nutella…it was delicious…but I’ll admit..a lot of people liked the original better (it had more sugar!).

    Hope you are out of your funk today!

    Like

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