Sue Bedford (MSc Nutritional Therapy)
Get the morning munchies? These energy bites are a healthy snack that can be enjoyed at breakfast, mid-morning, after/between a work-outs, in packed lunches, avoiding ‘spiking’ your blood sugar levels with quick fix sugar. These energy bites are filled with protein, slow-release carbohydrates, fibre, nutrients and important antioxidants can be found in the blueberries and dark chocolate.
The oats in these bites are an excellent slow-release carbohydrate (which help to keep you full for longer) and a prebiotic food. They help to balance blood sugar levels which is an important aspect of general health but can also impact positively on other health areas such as fertility. Oats also are high in beta glucan. Beta glucan is one form of soluble dietary fibre that is strongly linked to improving cholesterol levels and boosting heart health.
Blueberries are rich in Anthoyanains a powerful antioxidant, are low in fat, packed with vitamin c and a good source of fibre.
Dark chocolate – 70% and above cocoa is a good source of antioxidants, magnesium, fibre and iron- providing protective benefits re insulin sensitivity, heart health and blood pressure. When it comes to fertility dark chocolate can help support male fertility as it is a rich source of the amino acid L-arginine which in studies have been linked to improving sperm count and motility. This amino acid can also support female fertility and has been linked to helping increase the flow of blood to the ovaries and uterus. Dark chocolate is a good source of magnesium- this is the ‘happy mineral’ that is great for the mind, helps reduce anxiety and also helps manage the symptoms of PMS.
What’s also great is that you can make lots and put in the freezer and bring out whenever you want!
Blueberry and dark chocolate energy bites (makes 30)
- 6 oz of porridge oats
- 2 oz of blueberries, roughly chopped
- 3 oz of almond or peanut butter
- 2 oz of chopped almonds
- 1 Tbsp. ground flax seed
- A good drizzle of honey(about 1oz)
- 1 Tbsp. chia seeds
- 2 oz dark chocolate roughly chopped or dark chocolate chips (above 70% cocoa)
- Pre heat the oven to 180 degrees C and bake the oats and chopped almonds for 8-10 minutes on a baking tray lined with baking paper, bring out and give it a stir. Allow the mixture to cool.
- In a medium bowl combined the baked mix with flaxseed, almond or peanut butter, honey, chia seeds, blueberries and chocolate chips. Form into 1.5″ balls and place into the fridge. Store in an airtight container refrigerated for up to one week or freezer for up to 3 months.