Recipe: Apple Pie Protein Bites

May 3, 2017

 

Storable, portable and nutritious, these little bites are great to have on hand for when you're feeling low on energy and short on time. They're jammed packed full of energy, good fats and protein - in fact, each 25g apple pie protein bite contains 3.9g protein; that’s about 6% of your RDA! They also contain important minerals including copper, potassium, phosphorous, magnesium and manganese, which help to regulate cell growth and function, provide support for the nervous system and play a vital role in energy metabolism. There's also a decent helping of vitamin E (about 14% of your RDA per serve), which is a potent antioxidant, protecting cells from damage caused by harmful free radicals. The apple, almond butter and oatmeal also help to boost the fibre content, of which there’s 2.1g (or about 8% of your RDA), in one bite.

 

Makes 12 x 25g Bites

 

Ingredients

  • 50g pitted dates, chopped

  • 30g vanilla flavour whey protein powder (feel free to substitute for any other type of protein powder, or omit entirely if you’re just after energy)

  • 1 tsp cinnamon powder

  • 2 tbsp water

  • 100g dried apple rings, cut into smaller pieces to give your blender a chance

  • 50g medium cut oat bran

  • 70g almond butter

You’ll also need a small blender or food processor

 

Method

  • put the chopped dates into the blender with the protein powder, cinnamon and a tablespoon of water. Blend to a paste, adding the extra tablespoon of water if you’re not quite getting the right consistency yet. Empty into a bowl and put to one side

  • put the apple pieces into the blender and pulse for a few seconds, so the pieces become chopped finely but are not pulverised entirely; you want to keep a little texture. Add to the bowl with the date paste

  • add the almond butter and oat bran to the blender, mix together, then add the rest of the ingredients back into the blender and mix until everything is well combined

  • tip back into the bowl and check the consistency with your hands; when you pick up the mixture and squeeze it, it should form a tight ball. If it crumbles, add a little more water until it sticks

  • if you want to make equal bite size pieces, you’ll need to weigh out the mixture. The recipe should make 12 x 25g pieces. Take a scoop, weigh it out, then roll into a ball in your hands, squeezing tightly to make sure it sticks

  • store the energy bites in an airtight container or wrap up individually. Sore in an airtight container and eat within 10 days.

Nutritional Information

 

Per 100g

Energy 358 kcal (1496 kJ)

Carbohydrate 44.1g

of which sugars 31.0g

Protein 15.8g

Fat 14.2g

of which saturates 1.4g

Fibre 8.5g

Sodium 116mg

 

Per serve (25g)

Energy 89.5 kcal (374 kJ)

Carbohydrate 11.0g

of which sugars 7.8g

Protein 4.0g

Fat 3.6g

of which saturates 0.4g

Fibre 2.1g

Sodium 29mg

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