Ta-Da!
And I’m magically back from the dead.
Over the past week I was in a classic Stephanie funk – didn’t want to talk, see, or do anything. I think it’s a manifestation of the realization that I am soon to be leaving the East Coast, which is a little bit scary and sad and exciting. I have always had a tough time leaving the party. I keep having to remind myself of all the kick-ass things that lie ahead.
So that’s that, and now we are moving on! Time to get back to the real world, instead of floating and avoiding reality.
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On to the good stuff!
For my Product Development class, I have been developing a line of post-workout energy bites. These bad boys are perfect for refueling and replenishing glycogen stores, as well as repairing muscle breakdown due to their 3:1 carbohydrate to protein composition (3 grams of carbohydrate for every 1 gram of protein).
In class, I developed 6 flavors:
+ Cherry Cashew
+ Fresh Lemon
+ Blueberry Muffin
+ Banana Peanut Butter Cup
+ Cinnamon Raisin
+ Cran-Pistachio
The flavors underwent various sensory taste panels, modifications were made to the recipes to better the product, and my final line was developed! How fun + cool is that?!
So yesterday, I decided to whip up a few batches of my favorite flavors!
Post-Workout Energy Bites
Prep Time: 10 minutes
Chill Time: 30 minutes
Yield: 14 bites per batch
Cherry Cashew (pictured)
- 1 C unsalted cashews
- 20 pitted dates
- 1/4 C (heaping) dried cherries
- 1/4 tsp cinnamon
- 1/4 tsp salt
- 1 1/2 scoops {non-GMO} soy protein powder
- 3 Tbs water [as needed]
Fresh Lemon (pictured)
- 1 C unsalted cashews
- 20 pitted dates
- zest of 2 lemons
- juice of 1 lemon
- 1/4 tsp salt
- 1 1/2 scoops {non-GMO} soy protein powder
- 1 -2 Tbs water [as needed]
Blueberry Muffin (pictured)
- 1 C unsalted cashews
- 20 pitted dates
- 1/2 C dried blueberries
- 1/4 tsp cinnamon
- zest of 1 lemon
- 2 scoops {non-GMO} soy protein powder
- 3 Tbs water [as needed]
Banana Peanut Butter Cup
- 1 C unsalted peanuts
- 20 pitted dates
- 1/2 C dried bananas
- 1 Tbs creamy peanut butter
- 1 Tbs semi-sweet chocolate morsels
- 1/4 tsp salt
- 1/2 scoop {non-GMO} soy protein powder
- 1 Tbs water [as needed]
Cinnamon Raisin
- 1 C unsalted peanuts
- 20 pitted dates
- 1/4 C (heaping) raisins
- 1/2 tsp cinnamon
- 1/4 tsp salt
- 1 scoop {non-GMO} soy protein powder
- 3 Tbs water [as needed]
Cran-Pistachio
- 1 C shelled pistachios
- 20 pitted dates
- 1/4 C (heaping) dried cranberries
- 1 scoop {non-GMO} soy protein powder
- 3 Tbs water [as needed]
Instructions:
- Add all ingredients to a food processor.
- Pulse until ingredients are chopped and mixture begins to clump into a rough paste. Add additional water if necessary.
- Using a 1 Tbs measuring spoon, roll mixture into ball shapes.
- If desired, place bites in a bowl of powdered sugar or cocoa powder to dust outside and reduce stickiness.
- Refrigerate bites for at least 30 minutes.
- Place bites in a ziplock baggie for a quick on-the-go snack!
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The awesome thing about these little energy-bite dudes is that the flavor combination is really up to you! I have discovered through my research in the food lab that a 1:1 ratio of nuts to dried fruit allows for unlimited creativity! Heck yeah, boy!
I can’t decide which flavor is my absolute favorite.
The Fresh Lemon is certainly a top-runner, but the Blueberry Muffin may take the cake.
You’ll have to just taste them all for yourself.
And then let me know which bite gets your bomb-diggity going.
