Pumpkin Spiced “Munchkin” Energy Bites

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I wanted to create a fall snack recipe that tastes good but is also healthy. These “munchkin” bites are full of fiber and protein and are the perfect snack for fighting off those sweet tooth cravings. I like to enjoy them 30 minutes before my workout for some added energy.

Further Food Nutritionist Commentary:

Not only is pumpkin great for prostate health and improving HDL, the 'good cholesterol', but one cup of cooked mashed pumpkin is a mere 49 calories. When watching salt and/or sugar intake, beware of added ingredients and opt for fresh pumpkin when possible. The orange flesh is due to its beta carotene content, which is part of the antioxidant group of pigments called carotenoids. As a hearty cereal grain, oats, oat bran, and oatmeal contain beta-gulcan, a fiber that has beneficial effects on cholesterol levels, specifically helping to remove cholesterol from the digestive system. Additionally, avenanthramides, that are unique to oats, aid in the prevention of free radicals from damaging LDL cholesterol.

By Nikki Nies, MS,RD, LD

Pumpkin Spiced “Munchkin” Energy Bites

  • Prep Time:10 minutes
  • Cook Time:n/a
  • Servings: 14

Ingredients

1/2 cup of pumpkin purée (either fresh or canned pumpkin puree-not canned pumpkin pie filling)
1/2 cup of oats, ground up (or oat flour)
1/2 cup of almond butter
1 tablespoon of coconut oil
2 teaspoons of honey
1/2 teaspoon of pumpkin pie spice
Pinch of sea salt
Optional: coconut sugar and cinnamon for rolling

Instructions

1. Mix all ingredients together in a food processor until a dough like consistency is achieved. If too sticky, add more oats.
2. Using a tablespoon or cookie dough scooper, scoop about a tablespoon of the dough, roll into balls in the palm of your hands, and place on a plate with parchment paper.
3. Optional, roll balls in a bowl with cinnamon and sugar
4. Place plate in the fridge for an hour and then store in an airtight container in the fridge for up to 1 week.

1. Mix all ingredients together in a food processor until a dough like consistency is achieved. If too sticky, add more oats. 2. Using a tablespoon or cookie dough scooper, scoop about a tablespoon of the dough, roll into balls in the palm of your hands, and place on a plate with parchment paper. 3. Optional, roll balls in a bowl with cinnamon and sugar 4. Place plate in the fridge for an hour and then store in an airtight container in the fridge for up to 1 week.

Nutrition Information

Per Serving: Calories: 95; Total Fat: 6 g; Saturated Fat: 1 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 31 mg; Potassium: 28 mg; Carbohydrate: 9 g; Fiber: 2 g; Sugar: 2 g; Protein: 3 g

Nutrition Bonus:

Vitamin C: 0%; Vitamin A: 14%; Iron: 3%; Calcium: 2%

 

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