Recipe: Apple Betty Bites

I feel as summer gives way to fall, there is a monthly order to my food. September is for apples and candy corn! It's a natural progression! Next month, I will consume more pumpkin and pumpkin spice than any one human should be allowed.

I know, you're rolling your eyes. But, I bet you have an order for preferred special delights. 

Momma, known as "Granny" to our son, recently moved to Tennessee to share our home, which makes for cooking magic! Yesterday, we celebrated the arrival of autumn in name only, because it's still 93-freaking degrees, and mixed up some snack bites using her favorite apple, the Granny Smith. 

APPLE BETTY BITES
(or Apple Pie Bites or Granny's Granny Smith Bites)

1 1/2 cups Old Fashioned Oats (...not quick-cooking)
3/4 cup Nut Butter (We used creamy peanut butter.)
3/4 to 1 cup Granny Smith Apple, grated
1/2 cup Nuts, finely chopped (We chose walnuts, because the other option was almonds)
1/2 cup Flax Seed (We used the whole seed instead of ground, because ground tends to suck the moisture right of nut butters.)
1/3-ish cup Louisiana Honey (Momma brought some with her.)
2 tablespoons Chia Seeds (...because I love the little "pop" when you bite into them.)
1/2 teaspoon Vanilla Extract (I imagine freshly scraped vanilla seeds would taste amazing!)
1/2 - 3/4-ish teaspoon Cinnamon, to taste

• Shred or grate the apple using a box grater. One apple didn't warrant me pulling out the food processor. Know what I mean?
• Using a spatula or a mixer, stir all ingredients together until completely combined.
• Your choice, cover and chill for, at least, 30 minutes -OR- skip to next step...
• Using a 1" scoop is much faster and less messy than rolling each 1" ball between your hands. As you scoop, release onto parchment paper lined cookie sheet and transfer to either the fridge or freezer.
• Once chilled or frozen, store in airtight container, separating each layer of bites with parchment.
• Yes, parchment paper was invented by God.
• Great to pop into your mouth when you need a little something or a little energy!

Tips:

• Use your choice of nut butter, keeping in mind some butters are drier than others requiring more honey.
• Speaking of honey... to make these little bites plant-based, use Agave! We did not have enough Agave for this recipe; thus, the honey from Louisiana.
• You could totally dust the top of the bites with cinnamon prior to chilling or freezing!

Go play with your food! Then, let me know how your bites turned out or how you changed up the recipe!

---"Sam"

Tuesday Recipe: Protein Power Balls

Want a go-to, no-bake, pick-me-up, tie-me-over snack? Great! 

If you're into nut butters like peanut, sunflower, almond, cashew, you are so gonna love the simplicity of this recipe. 

If you're a runner, walker or fitness person looking for another way to get some protein in your system without breaking the caloric or fat bank, you are gonna love the power of this recipe.

If you're a whole food grazer who likes the ingredient-control of a homemade treat, you are gonna love the nutrition of this recipe.

Are ya sold, yet?

One of my church friends, Amanda G, found this recipe on a Canadian foodie blog and brought out the power balls during intermission of our Bunco Nite. I had arrived at her house immediately after my sweaty, heart-pumping fitness class when I needed some umph to keep me energized for our fun night. I was super excited to try 'em!

Once you've got the basic recipe down, let your creative juices go crazy with substitutions!

Protein Power Balls

1 cup Rolled Oats (not the quick-cooking variety)
1/2 cup Peanut Butter (or your fave nut butter)
1/3 cup Honey (or to make it vegan, sub-in a agave syrup or the like)
1/2 cup Ground Flax Seed (I take whole flax seeds and grind them in my coffee grinder)
1/4 to 1/2 cup Chocolate Chips (craisins, raisins, chopped nuts, coconut, etc.)
1 teaspoon Vanilla Extract
(optional: 1 pinch of salt)

• Combine all ingredients, together, in large bowl and mix well.
• Chill in fridge for 10-15 mins OR, if you're in a hurry, skip this step.**
• Pinch enough batter to roll into a ball between your palms OR use a 1"-2" scoop (pictured) and place power balls on a large baking sheet lined with parchment or wax paper.
• Let chill until ready to serve OR until set enough to transfer into a lidded container to store in fridge until whenever you wanna pop a power ball into your mouth!

Play with your food!

#BACKonTrACT: Week 3

I need a weekend from my weekend! How about you? With so much going on and celebrating, we can get off track with our fitness and nutrition. Don't feel guilty or starve yourself! Just get up, lace up your tennies and determine to get #BACKonTrACT! 

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#BACKonTrACT – Week 3

**Nothing changes until you ACT!**

ReCap Monday

Nutrition: ACTivate Smart Food Choices

(To keep yourself ACTive, you're gonna need a good balance)

•    5 small "meals" a day will help keep your energy level up!

•    Eat smart carbs and healthy proteins that will keep you powered!

•    Empty calories will leave you empty, later, when you need to tap into something!

Fitness: ACTivate Smart Fitness

(Zumba was my ACTion of the day...after running all over the house while cleaning. But here's the deal, because I ate small "meals" earlier throughout the day, I had a smart reserve of energy to tap into at 6pm to carry me through an hour of sweaty, hot Zumba with friends.)

Tuesday

Nutrition: Listen to Your Body!

(Since I've been ACTively participating in plant-based nutrition, my body adjusts and lets me know when it's really hungry AND what I'm hungry for. Occasionally, I want a Five Guys Burger. What's my body really telling me? I need protein! 

Fitness: Listen to Your Body!

(There are days I feel I could run/walk/both for 5 miles. Then, there are days, one mile is a struggle. Try to forget what your fitness schedule calls for, today. Be smart. Forget the timer that demands you go easy for 20 minutes when you know you have one hour in your bones, today!)

Wednesday

Nutrition: Go GREEN!

(How about a green smoothie for one of your meals? Kale is a protein green! Toss half of a banana into the blender with the kale and maybe half of a tart apple. Add 8-12 ozs. of water or a sugar-free juice, like apple. Be brave...add a tablespoon of a nut butter or a couple of chopped, pitted dates!)

Fitness: Go GREEN!

(With the world obsessed about going green and reducing the "footprint" we leave behind, what can we do to lend a hand and, in the process, be fit? Walking to the stores at the other end of the strip mall or shopping village, instead of driving! Are you within biking distance of a park?

Thursday

Nutrition: Use the Buddy System

(Having an accountability partner will make it easier to make good choices!)

•    If you're in a carpool, offer to bring fruit and nuts instead of donuts for the commute.

•    Pack your lunch and someone else's, too!

•    Be an encourager! 

Fitness: Use the Buddy System 

(Having an accountability partner will make it easier to keep motivated!

•    Agree to check-in with each other during the day.

•    Perhaps your Buddy can meet you for a brisk walk during lunch.

Friday

Nutrition: ReTHINK

(Is it possible to eat 3 servings of veggies before noon? YES!

•    Americans tend to eat more sweet options for breakfast. CHANGE YOUR PALATE!

•    Add carrot juice to a morning smoothie instead of water.

•    How about water-sauteed veggies in a breakfast bowl or wrap with egg whites?

•    Pack fresh broccoli and cauliflower for a mid-morning meal.

•    Edamame is a yummy treat!

Fitness: ReTHINK

(ReTHINK when you workout or ReTHINK a workout that's stale)

•    Set the clock to an earlier time for you to be ACTive before you start your day!

•    If mornings are to difficult, schedule yourself into an evening exercise class.

•    Attempt a new workout you've never-ever considered in the past. (Spinning, Intervals, Zumba, Weights)

Use Saturday and/or Sunday to prep for the week!

•    Preparation helps save you valuable time, later, in the week.

•    Fix more time-consuming foods and set in the fridge to access for recipes...

•    Or, portion in smaller containers and set in the freezer to access, later!

~"Sam"

2-on-Tuesday: Magical Peanut Butter Cookies

Nope. I did not come up with this recipe. I think I saw it on a Paula Deen show, years ago. Regardless, it's a pretty good recipe using Splenda in the place of flour and sugar. That's right! Because there is no flour and the sugar comes comes from a sweetener (a smidge from the peanut butter), it's a great recipe for diabetics, too!


1 C  Peanut Butter (or your favorite nut butter)
1 C  Splenda or Stevia
**carefully smoosh the above ingredients together, then, add...
1    Egg
1 t  Vanilla
**and mix

• Take batter and roll into 2" balls onto parchment paper lining your cookie sheet.
• What would a peanut butter cookie be without the crisscross fork pattern? An unrecognizable cookie, that's what! Be sure to dip the tines of your fork into the Splenda before pressing the cookie.
• Bake 350 degrees  for 15-18 minutes

Whatcha think?

~"Sam"