I love these energy bites. They’re perfect for a hike on a trail, a long run, or long bouts of studying (I made these for my sister-in-law, who is in major study mode right now and needs fuel for her brain!). They’re not too sweet either, which I love.
The great thing about these truffle-like babies is that there’s two grams of fiber in each bite. Each bite. And they don’t taste “fibrous,” either! (So try to limit yourself to a couple a day, especially if you’re not used to having a high-fiber diet!) If you don’t know how much fiber you should have each day, it’s about 38 grams for men and 25 grams for women 50 years and younger. For those older than 50, it’s 30 grams for men and 21 grams for women (Institute of Medicine). For kids, take their age and add 5, so a 4-year-old would need 9 grams of fiber per day.
The fiber present in these energy bites are soluble and insoluble, meaning that they either dissolve in water or don’t. They have different functions, but in this case, you have fiber that helps you lower your cholesterol levels and keeps the digestive tract going. You can say that it helps decrease intestinal transit time, but I’ll just say it helps keep ya regular! (But remember, when you increase the amount of fiber you eat, drinks lots of fluids, because if you don’t, you can become constipated again. Sad face ).
Coconut, Date, and Pecan Energy Bites makes 22
15 dates, pitted and chopped
1/4 cup pecan pieces, roasted and unsalted
1/2 cup oat bran
1 Tbsp reduced-fat peanut butter (or other nut butter)
1/8 tsp almond extract
1/4 cup water
1/2 cup shredded, unsweetened coconut
Place all ingredients except water and coconut in a food processor. Pulse until finely ground, then add in up to 1/4 cup water. The mixture should eventually form a ball after pulsing for a minute or so. Place the coconut on a plate. Wet your hands, and take teaspoonfuls of the date-pecan mixture and roll it into a ball with your hands. Roll the ball in the coconut flakes. Repeat until the mixture is gone, and refrigerate in a single layer for about an hour before consuming. Keep these refrigerated or frozen.