By Samantha Cohen, Dietetic Intern
There is nothing better than a dark chocolate and peanut butter combination! Try these easy dark chocolate peanut butter energy bites. These delicious treats are packed with wholesome and nutritious ingredients, and vegetarian and gluten free! To make this recipe vegan-friendly, swap out dark chocolate chips for dairy-free chocolate. Whether you need a quick mid-day snack during a busy day, a satisfying post-workout snack, or a healthier dessert option these dark chocolate peanut butter energy bites are the perfect on the go snack.
Ingredient Highlights:
Dates: Dates are high fiber. The recommended daily serving of fiber is 25-30 grams. One serving of dates contains 7 grams of fiber! Fiber has numerous health benefits like improving cardiovascular health, lowering LDL cholesterol levels, and controlling blood sugar [i]. Consuming an adequate amount of fiber can also reduce the risk of colorectal cancer and type 2 diabetes [i]. Dates also contain a compound known as antioxidants. Antioxidants can be found in other fruits, like blueberries. Antioxidants protect cells from damage caused by free radicals [i].
Dark Chocolate: Dark chocolate is rich in polyphenols and flavonoids. The polyphenols and flavonoids found in cocoa have protective effects against cancer, cardiovascular disease, and metabolic disorders [ii]. One of the main flavonoids found in cocoa is anthocyanin [ii]. Anthocyanin can reduce oxidative stress by increasing antioxidant enzyme synthesis [ii]. Studies have also indicated that dark chocolate improves blood flow to the heart and brain, and reduces blood pressure [ii].
Chia Seeds and Peanut Butter: Chia seeds and peanut butter are rich in omega-3 fatty acids. There are three main types of omega-3 fatty acids: alpha-linolenic acid, eicosapentaenoic acid, and docosahexaenoic acid [iii]. The type of omega-3 fatty acid found in chia seeds and peanut butter is alpha-linolenic acid. Alpha-linolenic acid is an essential fatty acid, which means the body cannot make it, so it must be consumed. Studies have shown that omega-3 fatty acids can lower triglyceride levels, and lower risk of breast cancer and colorectal cancer [iii].
Oats: Oats are a good source of fiber and magnesium. Magnesium is a mineral, which is an important cofactor involved in over 300 different enzymatic reactions [iv]. A diet containing 500 mg to 1000 mg per day may reduce systolic blood pressure by 5.6 mmHg and diastolic blood pressure by 2.8 mmHg [iv].
Recipe
Prep Time: 20 minutes Total Time: 30 minutes
Serves: 10
Ingredients
- 9 oz dates (approximately 2 ¼ cups, but may vary based on size of dates)
- 2 tablespoon unsweetened cocoa powder
- 1 tablespoon chia seeds
- 3 tablespoon unsalted peanut butter
- 1 ½ tablespoon honey
- ¾ cup rolled oats
- ¼ cup dark chocolate chips
Instructions:
- Soak dates in warm water for 15 minutes
- Drain water from dates and blend them in a blender until they are in small pieces.
- Add cocoa powder, chia seeds, unsalted peanut butter, and raw honey to blender and blend until mixture comes together smoothly.
- Remove mixture from blender & place in a separate bowl.
- Add oats & chocolate chips to the bowl and mix by hand.
- Form the mixture into small bite-sized balls.
- Chill in the fridge for 10 minutes.
Notes
- Feel free to swap other nut butters (e.g., almond butter or cashew butter) for the peanut butter
- Flaxseed or Hemp seed can be used instead of chia seeds
- Coconut is highly nutritious! Shredded coconut can be added for extra nutrients and texture.
- These energy bites can be stored at room temperature, in the refrigerator, or in the freezer. Storing the energy bites in the freezer will decrease chewiness of the energy bites.
References:
[i] Cleveland Clinic. Benefits of Dates. Accessed March 20, 2024. Available at: https://health.clevelandclinic.org/benefits-of-dates
[ii] Samanta S, Sarkar T, Chakraborty R, et al. Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Curr Res Food Sci. 2022;5:1916-1943. Published 2022 Oct 15. doi:10.1016/j.crfs.2022.10.017
[iii] National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids: Health Professional Fact Sheet. Accessed March 20, 2024. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
[iv] Houston M. (2011). The role of magnesium in hypertension and cardiovascular disease. Journal of clinical hypertension (Greenwich, Conn.), 13(11), 843–847. https://doi.org/10.1111/j.1751-7176.2011.00538.x
[v] Challa HJ, Ameer MA, Uppaluri KR. DASH Diet To Stop Hypertension. [Updated 2023 Jan 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482514/
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