Pumpkin Chocolate Energy Balls

 

Today is the first day of fall! It also happens to be Karel's birthday (shhh - he doesn't want to make a big deal of it 😉).

In our recent weekly newsletter, Joey shared a delicious energy ball recipe with all the right ingredients to warm your belly on a crisp fall day. Enjoy! 

Pumpkin Chocolate Energy Balls
By Joey Mock, RD, LD, CLT

With Fall comes thoughts of crisp mornings, colorful leaves, apple picking, and, if you enjoy pumpkin, getting your seasonal pumpkin fix. These no-bake energy balls make a delicious, quick, and convenient snack while offering the nutrition benefits of pumpkin (like vitamin A, potassium, and fiber) and pumpkin seeds (like magnesium, zinc, iron, potassium, and fiber). This recipe makes about 20 balls (using a 1 ½ Tablespoon cookie scoop to portion out the mixture).
Ingredients

• 2 cups oats
• ½ cup canned pumpkin puree
• ¼ cup almond butter
• ¼ cup flaxseed meal
• ¼ cup pumpkin seeds
• 1 ½ teaspoons vanilla extract
• ½ teaspoon cinnamon
• ¼ cup maple syrup
• ¼ cup honey
• ¼ to ⅓ cup semi-sweet or dark chocolate chips

Preparation

1. Place all ingredients except chocolate chips in the bowl of a food processor. Pulse until well-mixed.
2. Add chocolate chips and pulse a few more times until chips are in small pieces.
3. Scoop mixture and roll into balls. Place on wax paper and refrigerate until firm.
4. Store balls in an airtight container or ziploc bag in the refrigerator or freeze for longer storage.
5. Enjoy!

Adapted from: Pinch of Yum Pumpkin Energy Bites recipe.

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Chia Baked Oatmeal (and energy balls)

If you are looking for two easy recipes to please the tummies of your friends, family or guests this holiday season, check out these two delicious options from Joey - featured in our last two newsletters. Not only are these recipes easy to make but there's a good chance that you have almost all of the ingredients at home right now.

For more tips, education, recipes and motivation on all things health, wellness, nutrition and fitness, be sure to subscribe to our free weekly newsletter here. 

Chai Baked Oatmeal
By Joey Mock, RD, LD, CLT

This baked oatmeal recipe uses the same chai spice blend as the energy balls (featured below). This recipe is easy to prepare and tasty and the leftovers are a quick and satisfying breakfast option. This recipe is not meant to make the entire pan in advance and refrigerate overnight because the oats will absorb too much liquid and result in an over-dry recipe that doesn’t turn out. You can mix up the wet ingredients and dry ingredients separately, refrigerate the wet ingredients, and then mix them together in the morning and bake. For an even faster breakfast, bake the oatmeal ahead of time; cool and refrigerate; and reheat the leftovers in the microwave or 300 degree oven until warmed through.

Ingredients

• 2 cups rolled oats
• ½ cup walnut pieces (optional)
• 1 teaspoon baking powder
• 2 teaspoons chai spice blend*
• ¼ teaspoon kosher salt
• 1 cup fresh blueberries (or fresh raspberries, raisins, or dried cranberries or 1 apple, cut into small cubes)
• 1 large egg
• 2 cups low fat milk (or non-dairy milk)
• ⅓ cup pure maple syrup, plus ~1 tablespoon for drizzling
• 2 teaspoons pure vanilla extract
• 1 tablespoon butter (optional)

*Chai Spice Blend
1 ½ tablespoons ground cinnamon
1 tablespoon ground ginger
1 ½ teaspoons ground cardamom
¼ teaspoon ground black pepper
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves

Preparation

1. Preheat the oven to 375 degrees Fahrenheit.
2. Butter an 8 x 8″ or 9 x 9″ pan. In a medium bowl, mix together the rolled oats, walnut pieces, baking powder, chai spice blend, and kosher salt.
3. Spread the dry ingredients into the prepared pan. Add the blueberries (or other fruit) in a layer on top.
4. In the same medium bowl, whisk the egg. Add the milk, maple syrup, and vanilla and whisk until combined.
5. Drizzle the milk mixture over the oats in the prepared pan. Use a fork to lightly stir so it gets evenly incorporated.
6. Bake about 40 minutes until the oat mixture has set and the top is golden brown. Remove from the oven and allow to cool for about 10 minutes (or until it is fully set).
7. Before serving, melt the butter with the remaining 1 tablespoon maple syrup (in the microwave or on the stove). Drizzle the butter over the top and serve.
8. Enjoy!
   
   Adapted from: A Couple Cooks recipe.
   
   
   

Chai Energy Balls
By Joey Mock, RD, LD, CLT

It’s the time of year again where there seems to be a sea of rich, holiday baked items everywhere! Try these no-bake Chai Energy Balls as an alternative with nutritional value for a tasty, quick, and convenient snack. Sprinkle a little powdered sugar on top for a festive touch. This recipe makes about 16 balls.

Ingredients

• ½ cup natural creamy almond butter
• ¼ cup pure maple syrup
• ½ teaspoon pure vanilla extract
• 2 ¼ teaspoons chai spice blend (store-bought or make your own)*
• Pinch of Himalayan Pink Salt
• 1 cup quick cooking oats
• 3 tablespoons oat flour
• Powdered sugar for sprinkling if desired

*Chai Spice Blend
1 ½ tablespoons ground cinnamon
1 tablespoon ground ginger
1 ½ teaspoons ground cardamom
¼ teaspoon ground black pepper
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves

Preparation

1. Place the almond butter, maple syrup, and vanilla in a large bowl and stir until smooth. Stir in chai spice blend and salt.
2. Stir in oats and oat flour.
3. Place the bowl in the refrigerator for about 15 minutes to set (this will make the balls easier to roll).
4. Remove the bowl from the refrigerator. Use a tablespoon to scoop mixture** and roll into balls.
5. Place on wax paper. Sprinkle with powdered sugar if desired.
6. Store balls in an airtight container or Ziploc bag in the refrigerator or freeze for longer storage.
7. Enjoy.

**Time saving tip: One of my favorite kitchen tools, an OXO 1 ½ Tablespoon cookie scoop, works great to quickly scoop the mixture into evenly sized balls. This tool would also make a great holiday gift for anyone who regularly makes energy balls (and/or cookies😁)

Almond Butter Tart Cherry Energy Balls

These no bake energy balls (recipe by Joey Mock RD, LD, CLT) make a delicious, quick, and convenient snack while serving as a healthier alternative to other heavily processed, convenience snack foods or bars. They are also easy to make and can be a fun and productive activity to do with your kids while they are homebound. They store well, so go ahead and make a double batch. Freeze extras in an airtight container with wax paper between rows. Get your ingredients together and start rolling!


Ingredients

• 1¼ cup old-fashioned oats
• 3 tablespoons unsweetened dried shredded coconut
• ½ cup sliced almonds, chopped
• 1 scoop (about 2 Tablespoons) whey protein powder
• ½ cup honey
• ½ cup dried tart cherries, chopped
• ½ cup natural almond butter (or peanut butter if you prefer)

Preparation

1. In a medium bowl, combine the oats, coconut, almonds, and protein powder. Stir until well distributed.
2. Add the honey, cherries, and almond butter and stir all ingredients until well distributed.
3. Place mixing bowl into the refrigerator for about 20 to 25 minutes.
4. Roll into rounded balls and place on wax paper. Refrigerate or freeze balls in an airtight container when done.
5. Enjoy!

No-Bake Cran-Chocolate Energy Balls

Energy balls are a fantastic snack as they are satisfying (offering a combination of protein, carbs, and fats), are portable, and easy to eat. They tend to be less expensive than store-bought bars (and without some questionable ingredients) and contain basic ingredients that you may regularly have on hand in your pantry. They are also easily customizable with just a basic recipe (for example, change up the dried fruit and/or nut butter for variety). Another positive, they are quick and easy to make and freeze well for later use!

                       Cran-Chocolate Energy Balls

                                                      By Joey Mock, RD, LD, CLT

Ingredients 1 ¼ cups quick cooking oats ¼ cup finely shredded unsweetened coconut flakes ¼ cup ground flaxseed meal ¾ cup almond nut butter ⅓ cup honey ⅛ teaspoon Himalayan Pink Salt ¼ cup dried cranberries, chopped ¼ cup chocolate chips Preparation Place all of the ingredients in a large mixing bowl and stir to combine.  Place the bowl in the refrigerator for about 20-30 minutes to set (this will make the balls easier to roll). Remove the bowl from the refrigerator. Use a tablespoon to scoop mixture* and roll into about 20-24 balls. Place on wax paper. Store balls in an airtight container or Ziploc bag in the refrigerator or freeze for longer storage.  Enjoy! *Time saving tip: One of my favorite kitchen tools, a 1 ½ Tablespoon cookie scoop, works great to quickly scoop the mixture into evenly sized balls.

For more recipes and healthy living tips, subscribe to our free newsletter HERE and check out the recipes in my book, Essential Sports Nutrition.