Protein Power Bites for on the go!

Some store bought nutrition bars may not be very good quality when it comes to the ingredients and your health and when they are good quality they can be a bit expensive. You’ll want the right stuff for your body! Check out at the ingredient list as well as have a good understanding of why you’re eating one.

People watching their diets, athletes, and those who are constantly eating on the run all have a different purpose in eating a nutrition bar. When you’re out and about and your blood sugar drops eating one of these little power bites is much better than then going through the Drive Thru or grabbing a sugar filled candy bar!

Organic ingredients are not necessary for nutrition bars but we like eating organic whenever possible and that’s usually most of the time.


Ingredients:

8 pitted Medjool dates (I buy them in bulk at Whole Foods)
1/2 cup dried organically or juice sweetened tart cherries (check the bulk isle at Whole Foods or buy them in bags over the nut section)
2/3 cup raw almonds
1/3 cup pecans
1/3 cup Hazelnut’s (optional)
*Note:  For those allergic to various nuts use the ones that are appropriate for you.
1 / 4 cup almond or peanut butter (I use Almond butter and also put in about a Tablespoon of Hazelnut chocolate butter and ¼ teaspoon Udo’s Oil which is optional.  You could even add in some coconut oil).  Justin Brand Almond and Peanut Butters from Whole Foods don't have a lot of junk in them.

1 cup walnuts
or use some unsweetened coconut to roll the balls in.  Personally I love coconut and going to try on some of the next batch.   Whole Foods has unsweetened.  It may be Bob Red Mills brand.

1. Put all ingredients into food processor except the walnuts.
2. Process for a minute or so until it comes together. You may have to use a spatula to wipe down the sides and continue processing.
3. Add in about 2 Tablespoons of water until it becomes like a paste and you can tell it will mash together into a ball
4. Portion into 1” sized balls and roll in walnut crumbs or make a few rolled in some unsweetened coconut (see below for Coconut facts) and place on a sheet tray or 9 x 13 baking pan to store in frig or freeze them (see below).

Ingredients that are good stuff for the body –

• Dates are high in fiber, dates are rich in several vitamins and minerals including calcium, iron, potassium, phosphorous, manganese, and magnesium.
• Cherries are considered an anti-inflammatory, prevents gout, reduces pain, lowers risk of heart attack and stroke, all thanks to a healthy compound called anthocyanin. My holistic doctor told me about the nutrients in Cherries over 5 years ago.
• People who eat nuts as part of a heart-healthy diet.    Nuts should be included in all vegetarian diets for protein.

• Pecans are rich source of energy, provide 690 calories/100 g and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.
• The nuts are rich in monounsaturated fatty acids like oleic acid and an excellent source of phenolic antioxidants. Regular addition of pecan nuts in the diet helps to decrease total as well asLDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood. Research studies suggest that Mediterranean diet, which is rich in dietary-fiber, mono-unsaturated fatty acids, and antioxidants would help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
• Pecan nuts are rich source of many phyto-chemical substances that may contribute to their overall antioxidant activity, including polyphenolic antioxidantellagic acid, vitamin E, beta-carotene, lutein and zea-xanthin. Research studies have been suggestive of that these compounds help the body remove toxic oxygen-free radicals and thus, protect the body from diseases, cancers, as well as infections.
• Anti-proliferative properties ofellagic acid are because of its ability to inhibit DNA binding of certain carcinogens such as nitrosamines and polycyclic aromatic hydrocarbons; thus protecting the human body from cancers.
• Pecans are an excellent source ofvitamin-E, especially rich in gamma-tocopherol; provide about 25 g per100 g. Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
• The nuts are very rich sources of several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Together, these vitamins work as co-factors for the enzyme metabolism inside the human body.
• The nuts are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
• Add hand full of pecan nuts every day in the diet to keep your diet meter complete       with sufficient levels of minerals, vitamins and protein.

• Hazelnuts are very high in energy and loaded with numerous health-benefiting nutrients that are essential for optimum health. 100 g nuts provide 628 calories. The nuts are rich in mono-unsaturated fatty acids like oleic as well as essential fatty acid, linoleic acid that helps lower LDL or bad cholesterol and increase HDL or good cholesterol. Research studies suggest that Mediterranean diet that is plentiful in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
• These nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals. Altogether, they help protect from diseases and cancers.
• Hazels are exceptionally rich in folate, which is a unique feature for the nuts. 100 g fresh nuts contain 113 µg; that is about 28% recommended daily intake of this vitamin. Folate is an important vitamin that helps prevent megaloblastic anemia and most importantly, neural tube defects in the newborn. Good news for expectant mothers!
• Hazel nuts are an excellent source of vitamin E; contain about 15 g per 100 g (providing 100% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
• The nuts, like almonds, are free from gluten and therefore, are safe alternative food sources that can be used in the preparation of gluten-free food formulas for gluten-sensitive, wheat allergy, and celiac disease patients.
• The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, pyridoxine (vitamin B-6), and folates.
• They are rich source of minerals like manganese, potassium, calcium, copper, iron, magnesium, zinc, and selenium. Copper and manganese are essential co-factors for anti-oxidant enzyme, superoxide dismutase. Iron helps prevent microcytic-anemia. Magnesium and phosphorus are important components of bone metabolism.
• Hazelnut oil has nutty aroma and has excellent astringent properties. It helps to keep skin well protected from dryness. The oil has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.
• Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids.  They are also good for your skin.  The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. Instead of having most of its vitamin E present in the alpha-tocopherol form, walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol. Particularly in studies on the cardiovascular health of men, this gamma-tocopherol form of vitamin E has been found to provide significant protection from heart problems.
• "The biggest difference" comments the Food Channel, between black and English walnuts” is flavor." Like anything that grows wild, the black walnut tastes "more robust and out-of-the-ordinary than orchard-grown nuts," like the English walnut. Either the mild-flavored English walnut or the rich, dark black walnut can prove tasty in your recipes, depending on the flavor you want.
  
  
  
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Udo’s Oil from Whole Foods

• Created by Udo Erasmus, a scientist who has a Ph.D in nutrition, Udo's Oil is liquid oil supplement that has a 2-to-1 ratio of omega-3 fatty acids to omega-6 fatty acids. The numbers might sound highly technical, but this simple ratio can have several notable benefits to your overall health and well-being. For those who can't take fish oil for omega-3s, Udo's Oil is free of fish oil.
• Fats: Saturated and Unsaturated
• One tablespoon of Udo's Oil contains 120 calories and 14 grams of fat, of which 1.5 grams are saturated, which is about 8 percent of the daily value for saturated fat. The rest of the fat is unsaturated -- 9 grams polyunsaturated and 3 grams monounsaturated. Unsaturated fats are nutritious because they can help lower cholesterol levels, which decreases your risk of heart disease.
• Omega-3s, 6s and 9s
• Udo's Oil contains 6 grams of omega-3 fatty acids and 3 grams of omega-6 fatty acids. This 2-to-1 ratio of fatty acids is crucial for good health. Diets high in omega-3 fatty acids and lower in omega-6 fatty acids can contribute to a decreased risk of heart disease, autoimmune diseases and certain types of cancer, such as breast and colorectal, according to a 2008 article published in "Experimental Biology and Medicine." The oil also contains 3 grams of omega-9 fatty acids. Omega-9 fatty acids are unsaturated fats that can help lower your levels of unhealthy low-density lipoprotein, the "bad" cholesterol, and raise your high-density lipoprotein, or "good" cholesterol. That, in turn, can lower your risk of heart disease.
• Coconut Benefits -
  Protein and Fiber
• A 1-cup serving of shredded coconut contains 2.68 grams of protein toward the daily goal of 46 grams for women and 56 grams for men. Protein rebuilds cells and helps you maintain healthy tissues and muscles. The same serving of shredded coconut provides 4.2 grams of dietary fiber. The American Heart Association recommends that you consume at least 25 grams of fiber each day. Fiber reduces your risk of constipation and hemorrhoids by encouraging proper digestion and regular bowel movements. The nutrient might lower your risk of heart disease, diabetes and certain types of cancer as well.
• Iron
• Coconut is a good source of iron, and a 1-cup serving supplies 1.79 milligrams of the 8 milligrams men need each day and the 18 milligrams women require. Iron is crucial for the formation of hemoglobin, which is the protein in red blood cells that is responsible for getting oxygen to each part of your body. Without enough iron, your cells don't get sufficient oxygen, which can lead to weakness and fatigue. You also need adequate amounts of iron to support your immune system.
• Zinc
• One cup of shredded coconut provides 1.69 milligrams of zinc toward the daily goal of 8 milligrams for women and 11 milligrams for men. Zinc is a mineral crucial to the strength and health of your immune system, and it also plays a critical role in wound healing. The mineral supports normal cell division and enables you to taste, see and smell properly as well.
• Considerations and Tips
• Because 29.2 grams of the total fat in a serving of shredded coconut are saturated, the food should be viewed as an occasional treat. Regularly consuming too much saturated fat can increase your risk of cardiovascular disease, obesity and diabetes. Limit yourself to a small sprinkle of shredded coconut to enhance the flavor of foods such as low-fat plain yogurt or a bowl of oatmeal. Cut the amount of shredded coconut in your favorite recipes by half. You'll still get the flavor of the coconut, but you'll reduce the overall fat, calorie and sugar content of the food.

Put power bites in the freezer divided into baggies to grab on the run and/or take a few with you in the car. This recipe makes 20 to 22 power balls when you toll them into about an inch ball.  Perfect little BITE size to pop in your mouth for some real go power!

Great protein or nutritional energy bar and to use as an on the run meal replacement or pick me up for those blood sugar drops to keep from reaching for something not good for your body!
If you're not ready to change some habits for a healthier life that’s okay, this is how I’ve consistently protected my body.  Of course I fall off the wagon too now and then and believe me my body tells me about it! I just get right back on track and sometimes it takes a lot of prayer!

"The faith to move mountains is the reward of those who have moved little hills."
.....and grant me a willing spirit... Psalm 51:12

Sue

PS - If you keep doing the same core things you’ll keep getting the same results.  If you want amazing health changes to protect your body, you need to be willing to take the first step, keep getting back up when you fall and never give up!

Enjoy the Journey!

Sue the Holistic Home Chef
Gluten Free Lady