No Bake, No Problem!

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We’ve all been there..
It’s now around 3pm and lunch has long passed, yet it’s still too early for dinner. But here you are, sitting at work STARVING.

What can you do?

Well, here’s an easy way to fight those sugar cravings and consume a wholesome, nutrient-packed snack! 

Before I share the recipe, let’s talk about the ingredients. 

Peanut butter: Nearly 80% of the fat in peanut butter is monounsaturated fat, making it a decent healthy fat source. In addition, peanut butter can be a great choice for a plant-based protein, containing roughly 8 grams per 2 tablespoons. Although peanut butter is a high calorie food, research suggests that individuals who regularly include nuts or nut butters into their daily diet are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts.

Oats: Oats are a naturally gluten-free whole grain and contain a powerful source of fiber, called beta-glucan. Beta-glucan may help to lower blood sugar levels and is effective at reducing both total and LDL (bad) cholesterol levels. 

Honey: Raw honey is full of antioxidants, antibacterial properties, and antifungal properties. Because of these qualities, raw honey is known as a phytonutrient powerhouse. Research shows that the antioxidant compounds in honey, called polyphenols, may play a role in the prevention of heart disease. Phytonutrients are the main reason why honey has shown immune-boosting powers and anticancer benefits.

Chia seeds: Despite their small size, chia seeds are packed with nutrients. They are a great source of omega-3 fatty acids, dietary fiber, protein, calcium, phosphorus, and zinc. In numerous studies, omega-3 fatty acids have shown a beneficial effect on cardiovascular health. In addition, the soluble fiber in chia seeds may help to slow digestion, promoting fullness and preventing increases in blood sugar levels.

Protein powder: Our bodies use protein to build and repair tissues. Protein also helps to make enzymes and hormones, which aid in food digestion and the creation of new cells. If you’re a workout junkie, then you probably know that consuming an adequate amount of protein can reduce muscle loss, build lean muscle, and make for a speedy recovery after an injury or trauma. Although eating protein sources, like lean meats, eggs, and beans, are the favorable choices of protein, you can always supplement with a protein powder when necessary. When looking for a protein powder, dietitians suggest to check the ingredients and look for NSF certified protein powders.

Dark chocolate: Cocoa is rich in plant chemicals called flavanols that may protect the heart. Flavanols have been shown to support the production of nitric oxide, helping to relax the blood vessels and improve blood flow, thereby lowering blood pressure. Flavanols in chocolate can also increase insulin sensitivity in short term studies, thus overall reducing the risk of diabetes. 

 Peanut Butter Chocolate Power Bites:

 - 1.5 cup old fashioned oats
- 1/4 cup mini dark chocolate chips
- 1 full scoop of protein powder (either chocolate or vanilla works!)
- 1/2 cup natural peanut butter
- 3 Tbsp honey
- 3 Tbsp almond milk
- 3 Tbsp chia seeds

Mix all ingredients together in a large bowl, roll into bite-size pieces, and store in the refrigerator for up to 1 week! Enjoy!

Sources: 
Harvard Health Publishing. (n.d.). Ask the doctor: Why is peanut butter. Retrieved from https://www.health.harvard.edu/healthy-eating/ask-the-doctor-why-is-peanut-butter-healthy-if-it-has-saturated-fat

Palsdottir, H. (n.d.). 9 Health Benefits of Eating Oats and Oatmeal. Retrieved from https://www.healthline.com/nutrition/9-benefits-oats-oatmeal#section2

Marengo, K. (2018, December). The Top 6 Raw Honey Benefits. Retrieved from https://www.healthline.com/health/food-nutrition/top-raw-honey-benefits#boost-immunity

Chia Seeds. (2019, November 4). Retrieved from https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

Dark Chocolate. (2019, November 4). Retrieved from https://www.hsph.harvard.edu/nutritionsource/food-features/dark-chocolate/

-MY

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