Healthy Hints

HEALTHY HINTS: Homemade Healthy Protein Snacks

By Tina Uphoff, Grayhawk resident, Personal Trainer, Health Coach Yoga Teacher & Certified Yoga for Golfers Instructor

Back-to-school is already here! Therefore, I am providing some healthy, natural protein-based snacks for additional energy during this busy time of year. There are so many unhealthy, prepackaged snack bars on the grocery store shelves. Many include health claims such as all-natural, 50% less sugar, 10 grams of protein, and heart healthy. It’s difficult to find a healthy snack bar as they are often high in sugar and low in overall nutritional value. In addition, they are filled with artificial ingredients and preservatives that are hard for our bodies to digest.

Below are three recipes using healthy ingredients and they are easy to make. Protein Bites are my favorite recipe of the three as they are the lowest in carbs/sugar. All three recipes can be made and put in the freezer to enjoy later. The Energy Boost Bites are the sweetest of the recipes and are liked by many. The Protein Bites are for individuals who are not use to eating a lot of sugar and sweets.

Protein Bites

Servings:

Makes approximately 24 bites

INGREDIENTS Dry Ingredients

• 1 1/2 cups gluten-free oatmeal • 1/4 cup organic cacao nibs • 1 cup protein powder

Wet Ingredients

• 1 1/2 - 1 3/4 cups of nut butter (e.g., almond, cashew) • 1-2 tablespoons organic, raw honey

INSTRUCTIONS

1. Mix all dry ingredients together 2. Mix in wet ingredients (nut butter and honey) in with the dry ingredients; be sure to include the full amount of the wet ingredients or it will not mix well 3. Mix the dry and wet ingredients thoroughly 4. Roll into 1 ½ inch balls and refrigerate or freeze 5. If there were dry ingredients that did not mix in, save and use in your next smoothie

Energy Boost Bites

Servings:

Makes approximately 40 bites

No Bake Energy Bars

Servings:

Makes 12 bars (1 1/2-inch squares)

INGREDIENTS Dry Ingredients

• 2 cups dry oatmeal • 1 cup dark chocolate chips (60%+ cacao recommended) • 1 cup unsweetened coconut flakes • 1/3 cup of chopped nuts (e.g., walnuts, almonds, cashews) • 1/2 cup vanilla or chocolate protein powder (or can substitute ground flaxseed) • 1/2 cup ground flaxseed • 2 T. Chia seeds

Wet Ingredients

• 1 cup peanut butter • 2/3 cup honey or agave nectar • 2 tsp. vanilla extract

INSTRUCTIONS

1. Mix all dry ingredients together 2. Mix in wet ingredients (peanut butter, honey and vanilla) in with the dry ingredients; be sure to include the full amount of the wet ingredients or it will not mix well 3. Mix the dry and wet ingredients thoroughly 4. Refrigerate for at least 2 hours (They will get difficult to roll if left for 4+ hours) 5. Roll into 1 ½ inch balls and refrigerate or freeze

INGREDIENTS

• 1/2 cup almond butter • 2 tablespoons organic, raw honey • 1/2 cup hemp seeds • 2 Tablespoons organic cacao nibs • 1/3 cup chocolate or vanilla protein powder (plant-based) • 1/4 cup shredded unsweetened coconut • Pinch of sea salt (optional)

INSTRUCTIONS

1. Mix all dry ingredients together 2. Find a pan larger than 5” x 6” 3. Form into a 5” x 6” rectangle (about ¼” deep) and refrigerate for an hour 4. Cut into twelve 1 ½ inch squares 5. Keep in fridge or freezer

Please reach out with questions or healthy snacking ideas to share, Tina