No Added Sugar Energy Bites

This year during Lent, my family stopped eating added sugar. It forced me to get creative and cook outside my comfort zone.

I discovered a lot of new recipes that are surprisingly yummy without any added sugar, like this energy bites recipe. Using just dates, nut butter, and oats, you have a great base to experiment with flavours you like.

This recipe in particular gives you a brownie batter-ish energy ball, using cocoa powder and almond butter. You could easily substitute peanut butter for a "Reese's" ball, or add shredded coconut for "Almond Joy". The possibilities are endless!

Nutrient Breakdown

• Medjool Dates: A natural, no sugar added sweetener that also pack a high concentration of potassium and copper. They are an excellent source of quick-burning energy and dietary fiber.
• Rolled Oats: These are rich in beta-glucan, a type of soluble fiber known to help lower LDL (bad) cholesterol and improve heart health. They also provide slow-releasing energy (complex carbohydrates), keeping you full for longer.
• Almond Butter: High in monounsaturated fats, the heart-healthy fat that keeps you fuller for longer. Almond butter is also one of the best food sources of Vitamin E, a potent antioxidant that protects cells from oxidative stress and supports skin health.
• Flax Seed: A great source of alpha-linolenic acid (ALA), a type of essential omega-3 fatty acid. They also help with digestion.
• Chia Seeds: High in Omega 3 fatty acids. They are excellent for brain health and reducing inflammation. They are also very high in fiber, aiding digestion.
• Cocoa Powder: Cocoa is packed with flavonoids, which are antioxidants that improve blood flow to the brain and heart. It is also a surprising source of magnesium, which helps with muscle relaxation and stress management.

Blood Sugar

One of the many benefits of cutting added sugar out of your diet, is balancing your blood sugar. The immediate benefit is maintaining more constant energy throughout the day. Long term, balanced blood sugar should help you avoid diseases like diabetes, decrease cravings, and decrease inflammation.

These energy bites, though satisfying your sweet tooth, are high in fiber from the flax, chia, and oats, preventing the sugar spike that usually comes with sweet snacks.

Base Recipe

• 1 cup medjool dates, pitted
• 1/2 cup nut butter
• 1 Tbsp chia seeds
• 1 Tbsp ground flax seed
• 1/2 - 3/4 cup rolled oats

Variations

Below are a few ideas for flavour variations you can make with this recipe. Add these to the base recipe for different snack options. (Use almond butter or peanut butter in place of the "nut butter" in the base recipe.

Brownie Batter

• 1/2 cup almond butter
• 2 Tbsp cocoa powder

Chocolate Peanut Butter

• 1/2 cup peanut butter
• 2 Tbsp cocoa powder

Double Chocolate

• 1/2 cup almond butter
• 2 Tbsp cocoa powder
• Handful of chocolate chips

Almond Joy

• 1/2 cup almond butter
• 2 Tbsp cocoa powder
• 1/4 cup shredded coconut
• Handful of chocolate chips
• Handful of whole almonds

Cinnamony

• 1/2 cup almond butter
• 1 Tbsp cinnamon

No Added Sugar Energy Bites

These no sugar added energy bites are an excellent, quick and easy snack, breakfast, or dessert.

• 1 cup medjool dates, pitted
• 1/2 cup almond butter
• 2 Tbsp cocoa powder
• 1 Tbsp chia seeds
• 1 Tbsp ground flax seed
• 1/2 - 3/4 cup rolled oats
• optional handful sugar free chocolate chips

1. Process dates and almond butter in a food processor until you have a smooth paste. Add cocoa powder, chia seeds and flax seeds and pulse until combined. Add rolled oats and pulse just until combined (or more if you prefer your oats pulverized). With a rubber spatula, fold in chocolate chips (if using). Roll into balls and store, covered, in the refrigerator for up to a week.

Notes: In my opinion, these test better cold, after they've sat in the fridge for a bit.