GLUTEN FREE · DAIRY FREE · VEGAN OPTION · PALEO

So, little nut-based and ball-shaped snacks have been around for a while, sometimes referred to as “energy bites” or “power balls”. The idea behind them is simple: to combine the bite-sized yumminess of a classic ‘snack’, to be grabbed as and when required, with some select healthful and energy-boosting ingredients.

When do we typically reach for a snack? Usually it’s when our energy is flagging, we’re feeling a bit peckish, or we just want a quick hit of something tasty! Yet, snacks so often turn out to be some form of sugary indulgence, which ultimately only satisfies the third of the snack motivations: taste. Grabbing a ready-made muffin or brownie, or a packet of crisps as a snack may taste good for a moment, but it won’t do too much to suppress hunger, and it definitely won’t help flagging energy levels. This is because, all the refined carbs (and, in the case of sweet snacks, refined sugar), cause a spike in our blood sugar, which then triggers the insulin rollercoaster: a brief surge of short-lived energy, followed by an abrupt crash, typically characterised by low energy, feeling sleepy, headaches and even mood swings.

Which is why these Cranberry Coco Crunch Bites make the perfect snack! With no refined carbs or sugar in sight, a solid dose of fibre and good fats, with just a little natural sweetness to round them off, these bites will provide you with a steady and sustained energy release when you need it the most.

Great for a mid-morning snack, an afternoon pick-me-up, or really anytime in between, these delicious and extremely satisfying bites make the ideal on-the-go snack. Plus they’re super quick and easy to make - bonus!

Ingredients

Gluten-free (porridge/rolled/quick) oats

While oats are gluten-free by nature, there can often be cross-contamination with wheat, as they are often grown in the same fields or handled in the same factories. For this reason, it’s important that you ensure your oats have a ‘gluten-free’ certification.

Oats are a great source of fibre here, particularly beta-glucan, a type of soluble fibre that dissolves in water and becomes thick and gel-like in the gut, which is great for feeding the good bacteria in the gut and protecting the gut tissue, but also helps to get things moving along easily.

They are also very filling, which is great for a snack like these bites that you can grab on the go when you are feeling peckish.

You don’t have to go for porridge/rolled/quick oats, however, in addition to their smoother and finer texture (which I personally prefer), they are also easier to digest because they have undergone more processing whereby they have been steamed, rolled and flattened. Regular raw oats are much tougher on the digestive system and can bulk up in your gut as they absorb water and swell.

Almonds

Almonds are one of the world’s most popular tree nuts, and for good reason!

Just a small handful of almonds provides 6g of protein and 4g of fibre, along with an impressive dose of vitamins, minerals, antioxidants and healthy monounsaturated fats.

Unless you have issues digesting the skin of almonds (sensitive tummies do!), then it’s best to eat them with the skin on, as that’s where the majority of antioxidants are concentrated. But don’t worry, even if you can’t tolerate skins and need to opt for blanched almonds, you’re still getting so much goodness!

Almond butter

Almond butter is a delicious addition to these little bites. It has an impressive nutrient profile (rich in protein, fibre, vitamin E and good fats) and is far better tolerated than the ubiquitous peanut butter.

Dried cranberries

Cranberries are rich in several vitamins and minerals, including Vitamin C, and are high in antioxidants - quercetin in particular. They are also helpful for stomach health as they contain unique plant compounds that can prevent specific bacteria, called Helicobacter Pylori (which is a key factor in the development of stomach ulcers and inflammation) from attaching to the stomach lining.

Bear in mind though, as with so many things, eating lots and lots of cranberries, particularly if you have a sensitive tummy, could result in a bathroom dash or an upset stomach! There is also a suggestion that there could be an increased risk of kidney stones in those who are predisposed to them. But again, we are talking about excessive consumption here, so you don’t need to worry about the amounts used in this recipe.

Honey

A great natural sweetener, honey has anti-microbial, anti-viral and anti-fungal properties. Raw honey is even more nutritious as all the enzymes are still intact, so if you have the option, go with raw!

For a vegan and low-FODMAP option, you can sub with a little maple syrup, but maybe use a bit less as it has a stronger taste.

Desiccated coconut

The addition of desiccated coconut gives the bites a hint of that coconut-y flavour and adds some extra texture as well. Rolling the bites in the coconut as a finishing touch is an optional step - personally I think they just look prettier!

Water

Changes & Substitutions

Make it vegan?

Simply swap out the honey for maple syrup, but try using a slightly smaller amount as it has a stronger taste than honey.

Don’t like cranberries?

You can easily swap them for dried blueberries, or any other dried fruit for that matter: raisins, sultanas, apricot, strawberries etc. You may need to chop the dried fruit a little though, for better distribution in the bites.

No-no coco?

If you don’t want to include desiccated coconut in the recipe, simply skip the last step of rolling the bites in it, and replace the coconut in the actual mix with almond flour, or more chopped almonds if you prefer a crunchier texture.

Want a smoother texture?

Whether you prefer a smoother, less crunchy, texture in general, or because you find chunky almond pieces a bit of a challenge for your gut, you can always swap the chopped almonds for almond flour. You can find this ready-made, or you can simply blend the almonds down into a flour before using.

FODMAPs?

While some of the ingredients do contain FODMAPs, they are considered low-FODMAP in the small quantities included in this recipe. The only exception is honey, so to make the bites low-FODMAP, simply swap the out the honey for maple syrup instead.

Tips

Store these bites in an airtight container. You can keep them at room temperature for a couple of days, but best transfer them to the fridge if it’s longer than that. Just remember to remove them from the fridge at least a few minutes before you wish to eat them, to allow them to soften a little for optimum texture.