By Christa Protano
One of the biggest challenges I face as a mom is finding time to eat healthy, especially when I’m running around all day. Depending on my schedule, I often find myself in the car during the late morning when my stomach starts to growl. Or, I’m getting ready to leave the house right before lunchtime, but eating lunch is not on the agenda. It’s times like these when I wish I could grab a snack that is more high-protein and less carb-loaded granola bar. Enter Power Bites. This book features 60 quick and easy recipes for protein-packed snacks and “energy bombs.”
What makes these bites so powerful? All of them are made with the holy trinity of nutrition: protein, carbs, and healthy fats. The book itself is divided into three sections: High Protein, Keto-Friendly, and Low Sugar. Depending on your personal health and fitness goals, you can choose which bites might work best for you. Then, with a little meal prep, you can have a fridge full of healthy snacks to get you through the week. Get started with these three Power Bites recipes.
Get all the Power Bites recipes here!
High Protein Power Bite: Paleo Blueberry Muffin Bites
Make these if you want to fuel a workout (before or after) and also to stave off hunger.
INGREDIENTS (Makes 16):
1/2 cup coconut flour
1 oz. protein powder (vanilla or berry flavor)
Pinch sea salt
1 tsp. granulated stevia
1/2 tsp. ground cinnamon
1/4 cup dried blueberries
1 T. tahini
1/2 cup coconut milk or almond milk
Place the coconut flour, protein powder, sea salt, stevia, and cinnamon in a mixing bowl or food processor. Combine well. Add the blueberries and tahini, and then add enough milk to form a stiff dough. Do no overprocess the mixture.
Form the mixture into bite-size balls, then refrigerate for at least 30 minutes to firm. Eat immediately, or store in the fridge for up to 1 week. Alternatively, you can freeze them for up to 3 months.
Keto-Friendly Power Bite: Jalapeño Poppers
The recipes in this section have been specifically formulated to keep you in ketosis (meaning: the body burns fat for energy instead of carbs). The authors recommended using these bites when you want to experience some weight loss. NOTE: The keto diet is very restrictive. Doctors and nut experts agree that you need to eat a variety of foods to get all of the nutrients the body needs.
INGREDIENTS (Makes 12):
6 slices bacon
1/2 cup full-fat cream cheese
3 T. unsalted butter, softened
1/2 cup grated cheddar or Monterey jack cheese
2 jalapeño chilies, deseeded and diced
1 garlic clove, crushed
1 T. finely chopped parsley
Cook bacon 3 to 4 minutes in a non-stick skillet over medium to high heat. Turn once until golden brown and crispy then drain on paper towels and crumble into small pieces. Keep the fat that has run out of the bacon.
Blitz the cream cheese, butter, grated cheese, and leftover bacon fat in a blender or food processor until well combined. Stir in the chili, garlic, and parsley. Transfer to a bowl, cover, and chill in the fridge for 1 hour until firm.
Divide mixture into 12 pieces. Using your hands, form each one into a ball and roll in crumbled bacon. Eat immediately or store in an airtight container in the fridge for up to 3 days.
Low Sugar Power Bite: Mocha Breakfast Oatmeal Bites
The recipes in this section do not rely on syrups, dates, or excess fruits. They are made with natural ingredients that won’t upset sugar levels. Use them for a grab-and-go breakfast, to beat the mid-afternoon slump, or to cure a sweet craving after dinner.
INGREDIENTS (Makes 18):
1/2 cup rolled oats
1/4 cup flaxseed meal or chia seeds
2 tsp. ground coffee (instant or fresh)
1/4 cup raw cacao powder
1 T. vanilla extract
1/4 cup tahini
1/2 large banana
Pinch sea salt
Ground coffee mixed with cacao powder, to coat (optional)
Place the oats, flaxseed, coffee, and cacao powder in a food processor and briefly process to combine. Add the remaining ingredients and process until the mixture comes together to form a soft dough. Try not to overprocess so you keep some texture.
Take small walnut-size pieces of the dough and roll into balls. Dust in a little ground coffee mixed with cacao powder if desired.
Refrigerate the bites until ready to serve. They will keep for at least 1 week in the fridge.
About the Authors
Christine Bailey is a qualified nutritionist, chef, presenter, and the author of over 13 recipe and health books. She makes regular media appearances on the BBC. For more information, visit christinebailey.co.uk
Heather Thomas is a food writer and editor, and the author of several best-selling health and cooking books. She has worked with many top chefs and women’s health organizations, and has contributed to health and food magazines in the UK and the United States.