Keywords: cardiovascular disease, diabetes, anti-inflammatory, healthy, dairy-free, high fiber, vegan, vegetarian, snack
Serves: 18
Prep Time: 20 minutes
Total Time: 30 minutes
Equipment: large bowl, spatula, measuring cups and spoons
Ingredients:
- 1 ¼ cups natural unsweetened peanut butter
- 1 teaspoon vanilla extract
- 1/4 cup honey
- 1 ½ cups rolled oats (not steel cut)
- 2 teaspoons cinnamon
- 1/8 teaspoon salt (omit if using salted peanut butter)
- 1/4 cup walnuts, chopped
- 1/4 cup cacao nibs
Directions:
- In a large bowl, stir together the peanut butter, vanilla extract, and honey to mix.
- Add the oats, cinnamon, salt (if using), walnuts and cacao nibs to the peanut butter mixture.
- Stir with a spatula, then use your hands to combine all of the ingredients until it forms a dough.
- Divide the dough into pieces the size of 1-2 tablespoons and roll in your palms to form balls.
- Place the formed dough balls into a container and refrigerate for 10 minutes to harden.
Variations:
- Use tahini, sunflower seed butter, or almond butter in place of peanut butter.
- Use different spices such as ginger, pumpkin spice mix, cardamom, turmeric or matcha in place of the cinnamon.
- Use different mix-ins such as shredded coconut, chopped peanuts, chopped almonds, goji berries, mini chocolate chips, freeze-dried raspberries, or chia seeds in place of the walnuts and cacao nibs.
Notes:
- Keeps for 2 weeks refrigerated, or 3 months frozen.
Nutrition Notes:
- Peanuts are an excellent source of plant-based protein, fiber, unsaturated fats, and many vitamins and minerals, including Vitamin E, magnesium, iron, selenium, biotin, and Vitamin B6. The combination of fiber, healthy fat, and protein in these energy bites makes them a filling snack that helps keep blood sugar levels steady.
Savings Tip:
- Peanut butter is an inexpensive source of healthy fats and protein. Make sure to buy peanut butter with no added oils or sugar – even though it may be more expensive, it is better for heart health to avoid versions higher in saturated fat and sugar. You can swap out the walnuts and cacao nibs for less expensive ingredients or leave them out altogether.
Nutrition Facts:
| Serving Size | 1 |
| Energy (kcal) | 155 |
| Fat (g) | 9 |
| Saturated (g) | 2 |
| Cholesterol (mg) | 0 |
| Sodium (mg) | 17 |
| Carbs (g) | 15 |
| Sugars (g) | 5 |
| Added Sugars (g) | 4 |
| Fiber (g) | 2 |
| Protein (g) | 5 |
| Vitamin D (IU) | 0 |
| Calcium (mg) | 19 |
| Iron (mg) | 1 |
| Potassium (mg) | 132 |