(makes approximately five 2-inch balls)
- ½ cup oats
- 1 tsp cinnamon
- 1/3 cup walnuts
- 1/3 cup fresh or frozen blueberries
- 2 tbsp ground flaxseed
- 2 tbsp coconut
- 1 tsp chia seeds
- 1/3 cup prunes
- 1 tbsp vanilla extract
- 2 tbsp dark chocolate
- 2 tbsp peanut butter or almond butter
- 1-2 tbsp honey or blackstrap molasses
- 1-2 tbsp cocoa powder
- 1-2 tbsp coffee beans (regular or ground) (optional)
- ¼ cup nonfat dried milk powder (optional)
- Nonstick spray (optional)
Directions: Ground coffee beans prior to mixing if you do not want whole
coffee beans in balls. Add all ingredients to bowl. May want to use food
processor if making a larger recipe. Spray hands with pan spray to keep
ingredients from sticking. Roll balls in nonfat dried milk to keep from
sticking to pan and hands when thawed. Put balls on pan and put in freezer.
Store in freezer tight bag. Use this recipe as a pre-workout energy ball,
or eat with a recovery beverage such as low fat milk or smoothie as a
source of carbohydrates, protein, and fats for refueling.
Per two inch serving: 232 kcal, 4 g protein, 10 g fat, 23 g CHO, 6 g fiber,
46 mg sodium. Hint: want a lower calorie pre-workout snack? Make into
1 inch balls and eat with a piece of fresh fruit!
Source: Christine Sorg RD, CD, CSSD Parkview Sports Medicine; Parkviewsportsmedicine.com; 266-4007.