Double Chocolate Peanut Butter Energy Bites

If you are looking for a nutritious “whole food” way to fuel your workouts, these little bites are for you! They are simple to make, delicious, and a terrific alternative to commercial energy bars. Their bite-size portion is often “just right,” so you can doll out energy as you need fuel during long hikes, runs, cross-county skis, or bike rides. The oats and raisins are a good source of carbohydrates, the peanuts provide healthy fats, rounded off with a double-chocolate hit of cocoa and chocolate chips.

Interested in sports nutrition and the best way to fuel your workouts? Read more about energy bars and real food alternative to energy bars here, and nutrition strategies for optimal performance here.

Ingredients

  • 1 cup raisins
  • 1-1/2 cup rolled oats (quick, regular, or large – you’re going to grind them up anyways!)
  • ¼ cup cocoa powder
  • 1/3 cup crunchy peanut butter
  • 1/3 cup chocolate chips
  • 2-3 tbsp. water (if needed)
Ingredients (640x396)
“All-star” nutritious ingredients – see Nutrition Notes below

Directions

  1. Place raisins and oats in food processor. Process for about 30 seconds.
  2. Put peanut butter and chocolate chips in a small measuring cup or microwave-safe bowl. Microwave on HIGH for 30 seconds.
  3. Add peanut butter mixture and cocoa to oats and raisins in food processor and pulse until well incorporated. If the mixture looks a bit dry, add a little water and process again (1-2 tablespoons).
  4. Scoop the mixture out of food processor with a wet tablespoon to roll into balls in the palm of your hand (you should get about 16, but vary the size to suit your needs).  You might find this easier if you wet your hands to roll the balls.
  5. Store in the fridge until hardened, about an hour. You can keep these in an airtight container in the fridge for 1-2 weeks.

energy bites row NEW

 Nutrition Notes

  • raisins_kealeyRaisins are a nutrient-rich and concentrated source of carbohydrates and minerals, and like grapes contain the phytochemical compound resveratrol, an antioxidant studied for its anti-inflammatory, anti-cancer, and cholesterol lowering effects.  For endurance athletes, raisins can fuel exercise, and research shows they perform as well as sports jelly beans, sports chews, or sports gels.Oats (with Path)
  • Oats are well-know for their cholesterol lowering properties, and recent research shows that they contain antioxidant compounds called avenanthramides that help decrease chronic inflammation that can lead to disease.
  • peanutsPeanuts have similar health benefits to other nuts, but are much more economical. They are a decent source of protein (about 7 g per 2 tbsp peanut butter), and are also a good source of the antioxidant resveratrol. Although some people consider nuts fattening, added to a healthy diet they do not promote weight gain, and have many health benefits, including reducing heart disease risk.  Peanuts and peanut butter might also help control blood sugar and reduce the risk of type 2 diabetes, according to this study in women. And another study suggested that replacing a serving of red meat with a serving of nuts would decrease type 2 diabetes risk by 21%.
  • cocoa powder (514x510) (2)Cocoa contains compounds called flavanols that have been found to  lower blood pressure and improve endothelial function, neutralize inflammation, increase healthy HDL’s, dilate blood vessels, help prevent atherosclerosis, and increase nitric oxide production (which has heart and potential endurance exercise benefits). You can find out more about cocoa and flavanols here.

Nutrition Per Serving

One serving=one energy bite

  • 105 calories
  • 3 g protein
  • 17 g carbohydrate
  • 4 g fat
  • 0 mg cholesterol
  • 2.5 g fiber
  • 5 mg sodium
  • 180 mg potassium
  • 11 mg calcium
  • 31 mg magnesium
  • 1 mg iron

More Foods to Fuel Your Workouts

How to make your own energy bar

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 More recipes featuring OATS

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Fabulous Fruit Tart

 

 

 

 

 

oatmealbars_small
Sheila’s Quick & Easy Oatmeal Bars

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This Week in Food, Health, and Fitness

This week, read about Monkeys, Myths, and Molecules, why you can’t cook your butt off, how training can be odd, late-night snacking,  why you’ll race again – even though it hurts, the pseudoscience of beauty products, hula hoops, & more.

Monkeys, Myths, and Molecules

Wondering how to decide if health and nutrition information is reliable? It is becoming harder to do with the amount of misinformation on the internet, celebrities selling health and diet books,  self-proclaimed nutrition experts, and even people with credentials spreading misinformation. In his new book, “Monkeys, Myths, and Molecules” McGill’s Joe Schwarcz  will help debunk popular myths using a scientific approach.

This week, he talked about his book on CBC The Current, and explains the title in the video below. If you’re in Ottawa, he will be speaking at Ashbury College May 19.

“Cook Your Butt Off” celebrity cookbook with nutrition advice to avoid

Speaking of misleading nutrition and health advice, you’ll find plenty of it in ‘Cook Your Butt Off!’ with Chef Rocco DiSpirito, featured of all places on the New York Times health pages. The book boasts the following:

  • lose up to a pound a day (dangerous and doesn’t lead to sustainable changes)
  • fat-burning foods (don’t exist)
  • gluten-free recipes (because they help you lose weight?) They don’t
  • recipes designed to burn more calories than they contain! Sorry.

cook your butt offIn the New York Times video chef DiSpirito explains that we shouldn’t use kitchen appliances and do cooking tasks by hand as a form of exercise to burn more calories (he claims this can burn up to 400 calories an hour – doubtful – unless you’re somehow running around or doing exercises at the same time). I’m all for saving energy, noise, and doing some things by hand, but this doesn’t make sense in terms of diet or nutrition advice. In fact, the reason most people don’t cook is because they don’t have enough time – so it would make more sense to encourage time-saving devices. Also, although health experts are unanimous in encouraging exercise for better health, when it comes to using exercise to burn calories that leads to weight loss there is some debate. It’s disappointing that the New York Times Health Section is promoting such a book.

Other Links of Interest this Week

Training can be odd! Athletes have a tendency to complete only an even number of intervals in training sessions. Coach David Lowes looks at the implications. (Athletics Weekly)

Study sheds light on why we succumb to late-night snacking. The brain responds to foods differently at different times of day. At night, food might not be as rewarding or satisfying, so we eat more of it. (Brain Imaging and Behavior, March 2015)

glass jar of beauty cream with cap, isolatedThe pseudoscience of beauty products. Tim Caulfield, professor at the Faculty of Law and School of Public Health, University of Alberta, examines the dubious claims proclaimed by skin-care products. Acting as a guinea pig, he tests the products out on himself, and in looking at the evidence, finds there’s limited or no science to back up most claims.  The article is adapted from his book, Is Gwyneth Paltrow Wrong About Everything? (The Atlantic)

steira_wikimediaWhy you’ll race again, even though it hurts.  Apparently, we aren’t very good at remembering the pain associated with exercise (that’s probably a good thing!). Brad Stulberg looks at the disconnect between how painful an event actually was, and how we remember it.  He looks at recent research on how runners remembered the pain associated with running a marathon, and the work of behavioral economist Daniel Kahneman.  (Brad Stulberg, Outside)

How Can We Count Calories if Calories Are All Wrong? Keeping track of food intake is one of the most powerful methods to change your diet. New research is showing that some estimates of calories may be inaccurate, and better estimates would need to account for how your digestive system deals with the food.  For example, one study showed that almonds have 25% fewer calories than standard estimates. The folks at Fooducate have good advice:  “this shouldn’t discourage you from tracking your food intake. The very act of jotting down everything you consume will make you more accountable. Furthermore, if you eat a varied diet, many of the inaccuracies will cancel each other out.” (Fooducate)

Do carotenoids lower breast cancer risk? Here is a nice summary of the research behind the headlines. You’ll find caretonoids in brightly coloured red, green, and orange fruits and vegetables. I was involved in some of the early research on carotenoids and breast cancer, and it’s been interesting to watch the research evolve  (Karen Collins, reporting on Am J Clinical Nutrition April 2015).

child doing hula hoop with motion blurHow to make hula hoops for an active birthday party. This looks like fun, and a great idea for a birthday party! It seems pretty inexpensive and easy to produce sturdy hula hoops.(Active for Life).

Also, consider making one for yourself. Hula hoops are a fun way to get some aerobic exercise, and work on core strength and coordination. This small study shows that hula hooping can be an effective workout! Women followed a 30-minute hooping video and researchers found that exertion was comparable to traditional fitness classes like step aerobics or cardio kickboxing. Like the jump rope, you don’t need fancy equipment to get some exercise!

New Recipe: Banana Walnut Bread

banana walnut bread with textYou know those healthy looking banana breads you see at coffee shops? Well, they aren’t that healthy. At about 420 calories a slice, featuring plenty of sugar and refined flour, you might as well call them cake. You can do better.

Here’s a loaf that’s just as tasty, easy to make, and much more nutritious. As with most of my recipes, I’ve tinkered with the ingredients to maximize the amount of healthful foods while maintaining a great flavour and texture. In this case, the bananas provide much of the rich taste and moistness, allowing me to reduce the fat and sugar, which provide calories without protective nutrients. Whole wheat flour subs in for the traditional refined white flour, providing more fiber and nutrients.  The walnuts add a nice crunch, flavour, and healthy fats.  Best of all, it’s a great tasting loaf.

 

 

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Banana Bread with Walnuts

You know those healthy looking banana breads you see at coffee shops? Well, they aren’t that healthy. At about 420 calories a slice, featuring plenty of sugar and refined flour, you might as well call them cake. You can do better.

Here’s a loaf that’s just as tasty, easy to make, and much more nutritious. As with most of my recipes, I’ve tinkered with the ingredients to maximize the amount of healthful ingredients, without sacrificing great flavour and texture. In this case, the bananas provide much of the rich taste and moistness, allowing me to reduce the fat and sugar, which provide calories without protective nutrients. Whole wheat flour subs in for the traditional refined white flour, providing more fiber, potassium, protein, calcium, iron, and magnesium. The walnuts add a nice crunch, flavour, and healthy fats.  Best of all, it’s a great tasting loaf.

Ingredients

  • 2 large eggs
  • 1/2 cup sugar
  • 1/3 cup plain yogurt (I used nonfat)
  • 2 tbsp. canola oil, melted butter, or transfat-free margarine
  • 1 tbsp. vanilla extract
  • 3 medium bananas, mashed (about 1.5 cups mashed banana)
  • 1.5 cups whole wheat flour
  • 2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 3/4 cup chopped walnuts

Preparation

  1. Preheat oven to 350°F. Lightly grease 8½ x 4½ x 2½-inch pan.
  2. In a medium-sized bowl or food processor, whisk together eggs, sugar, yogurt, and oil.  Stir in mashed banana and vanilla.
  3. In a large bowl, combine flour, baking powder, baking soda, and salt.
  4. Add banana mixture to flour mixture, and stir to combine.
  5. Bake bread until golden brown on top and tester inserted into center comes out clean (about 45 minutes to 1 hour).  Remove from pan and cool on rack.

Makes 12 Slices

banana breadBanana Bread Tips and Variations:

This is a terrific basic recipe that lends to plenty of delicious variations. Here are a few . . .

  • Add orange zest
  • Add chocolate (chips or chopped chunks)
  • Use pecans instead of walnuts
  • FLAVOUR TIP. Choose very ripe bananas, since they have the most sweetness, best flavour, and are easiest to mash (and they probably aren’t at their prime for eating!). No ripe bananas on hand, but you want to make banana bread? Check out this Epicurious article (How to Make Bananas Ripen Exactly When You Want Them To).

Nutrition Per Slice

  • 195 calories
  • 5 g protein
  • 8 g fat (1 g sat)
  • 30 mg cholesterol
  • 28 g carbohydrate
  • 3 g fiber
  • 250 mg sodium
  • 228 mg potassium
  • Iron: 6 % Daily Value
  • Calcium: 7.5 % Daily Value

(For reference, Starbuck’s Banana Nut Bread has 420 calories a slice).

More SWEET Recipes . . .

Flourless Chocolate Cake2 (640x396)Cakes

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Fabulous Fruit Tart (640x427)Pies and Tarts

Pumpkin Spice Bread_Evan_smallQuick Breads

 

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This Week in Food, Health, and Fitness

This week, read about recipes for runners,  healthy snacks predicting grocery shopping purchases, why you should listen to your coach, diet and cancer risk, the importance of distributing protein intake, pros and cons of marathons vs 5k’s, the myth of endurance training causing loss of speed, food sources of iron, how runners can overcome carbophobia,  and more.

Swap your diet, swap your cancer risk, new study finds

A dramatic change in diet can have a marked influence on health, according to this new study.  Researchers asked 20 African Americans and 20 South Africans to adopt the typical diet of the other country.  The diets could be broadly categorized as follows: the American diet was higher animal protein and fat and low in fiber, and the South African diet was lower animal protein and fat and high in fiber (about 4 times the fiber of the American diet).  Adopting these diets for 2 weeks produced marked changes in gut microbes: microbes of those eating the American diet  had characteristics known to increase colon cancer risk. This study adds to a growing body of research showing that our gut microbes influence our health, and that what we eat influences our gut microbes.  (Forbes, reporting on Nature Communications, April 28, 2015).

This finding supports other studies showing that diet can play an important role in colon cancer risk. The evidence shows that high-fiber foods lower risk, while red and processed meats increase risk.  Summaries of research estimate that 50% of US colorectal cancers could be prevented by healthy eating, being physical active, and maintaining a healthy weight.

Another recent study showed fiber’s benefits for weight loss. Most high-fiber diets are based on plant foods (vegetables, fruits, beans/legumes, and whole grains).  These foods are naturally low in fat and sugar. As with other healthful foods, the health benefit may not be because of some special nutrient the food contains, but the entire package of nutrients in the food (vitamins, minerals, protective phytochemicals).   This diagram shows you healthy ways to increase our fiber intake.how much fiber NEW

More Links of Interest This Week

red applesA good reason to have a healthy snack before grocery shopping.  A new paper by Cornell Food and Brand Lab researchers found that what you eat before grocery shopping can influence your food choices. In a series of studies, they found that eating something healthy (an apple slice) before grocery shopping  primed shoppers to make healthier food choices, but eating something unhealthy (cookies) encouraged unhealthy food choices. (Psychology & Marketing, April 2015). Something to think about when food sampling while grocery shopping!

Why You Should Listen to Your Coach.  The great storytelling and usual excellent advice  of runner Lauren Fleshman. (Runner’s World)

This pastry chef wants you to eat fewer sweets. Is that treat really #dessertworthy? This is a healthy eating philosophy – you don’t have to banish desserts or sugar, just eat them in appropriate portions and savour them. Emily Luchetti, an esteemed pastry chef, launched #dessertworthy, a social media campaign on twitter and instagram “to remind people that sweets should be savored, appreciated, and eaten with care.”   (Time)

how much proteinThe health benefits of balancing protein intake throughout the day.  A review of the studies on protein intake and health adds to the evidence showing that distributing protein intake throughout the day benefits health.  (American Journal of Clinical Nutrition, April 29, 2015)

Are you getting enough protein? And do you know how much you need for your weight and activity level?  Check out my article How Much Protein Do You Need.

Pros & con’s of running marathons vs 5k’s.  5k’s look pretty good to me! The article links to some pretty good-looking 5 k workouts. (Lauren Fleshman)

Saturated fatty acids might directly damage heart. Saturated fatty acids are predominant in animal fats (meat, full fat dairy), while most plant-based fats are polyunsaturated fatty acids. This study examined the influence of both types of fatty acids on heart cells, and found that unsaturated fatty acids were protective, while saturated fatty acids were toxic to cells. Saturated fat is implicated in heart disease, and this study might help explain some of the mechanisms involved. (Endoplasmic Reticulum Stress in Diseases, March 2015)

The myth of losing speed.  Running coach Steve Magness talks about the delicate balance speed vs endurance training. (The Science of Running)

How I got converted to GMO Food. Interesting perspective from a former anti-GMO activist. (New York Times)

food sources of ironAre you trying to add more iron to your diet?  Studies show that many teens and women don’t consume enough iron-containing foods, and this is an important contributor to iron deficiency.  Knowing which foods contain iron and the best ways to absorb the iron can make a big difference. This article will let you know how much iron you need, and the best ways to get iron from your diet.

For teenagers, potassium may matter more than salt.  A new study published this week shows that a potassium-rich diet protected teens from high blood pressure compared to a low-salt diet.  Good sources of potassium include fruits, vegetables, legumes, fish, and dairy. (New York Times, reporting on JAMA Pediatrics, April 27, 2015)

How runners can overcome ‘carbophobia’.  This is a great article explaining that you can’t lump all carbohydrates into one category and call them evil (i.e., jelly beans aren’t the same as steel-cut oats).  You don’t need to avoid carbohydrates,  just choose your sources carefully. (Matt Fitzgerald)

People don’t know what’s healthy. Many companies are changing their ingredients based on consumer anxieties that aren’t backed by science.  Too bad consumers aren’t spending more time pressuring food companies to do things that would improve health. As Olga Khazan of the Atlantic writes:

 If consumers really wanted to make packaged food healthier, they could pressure snack companies to produce smaller portions, or to not market so aggressively to children. (The Atlantic)

Beet Cake SheilaLet them eat cake: recipes for runners.
I made my Chocolate Beet Cake for an Ottawa Citizen feature on recipes for runners for the upcoming Ottawa Race Weekend. In the video I discuss the research on dietary nitrates, sports performance, and health, and other sources of nitrates in addition to beets.

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