On-the-Go Fueling and Refueling
Sometimes it’s really nice to have a simple on-the-go option that works for the entire family. This is a recipe that works in the lunch box, as an afternoon satisfying treat, or even before a demanding workout or practice. It’s such a versatile option to support fueling our active on-the-go family.
Why it Works:
I first start with a very basic recipe of oats, peanut butter (almond or cashew butter work well too), honey, and cinnamon. This recipe serves as a nice way to work in whole grain oats, healthy fat from the nut butter, and local honey adds a sweet flavor that carries a touch of beneficial nutrients, including antioxidants. Cinnamon can be an optional ingredient, but I like to add the pleasant flavor for the anti-microbial properties and potential to support blood sugar control.
Most often I add wheat germ, oat bran, or brown rice cereal since the kids love the added crunch. We love this as an anytime snack, but I especially like it as an easy option for the kids before practice or a game. The satisfying combination of oats, honey, and touch of peanut butter supports fueling glycogen stores and a great training session.
Sometimes I make the recipe, as in the photos, using vanilla whey protein isolate powder. This offers a protein boost to the bites. I choose vanilla whey protein isolate powder when I’m in need of a portable snack with a touch more protein, such as soon after one my hard workouts when resources may be limited. The whey protein addition supports facilitating the recovery process from a demanding training session. I find this to be a nice replacement for a “protein bar” minus the fancy packaging. A four-bite serving would provide about 220 calories and 12 grams of protein. This is similar to many energy bars at the grocery store, yet made at home in no time.
Honey Oat To-Go Bites
- 1 c. old fashioned oats
- 2-3 tbsp. peanut butter
- 1/4 c. honey
- 1/4 tsp. cinnamon
Choose a favorite optional addition:
- 2-3 tbsp. wheat germ
- 2-3 tbsp. oat bran
- 2 tbsp. flaxseed
- 2-3 tbsp. chopped dates or raisins
- 2-3 tbsp. brown rice cereal, gently crushed (adds a crunch)
- 1 scoop vanilla whey protein isolate powder
Stir all ingredients together until well combined. Roll into a ball for bite size snacking. The base recipe is delicious. Add one of the optional additions as desired.
Makes 16-18 bite-size servings.
Each bite using vanilla whey protein isolate powder is approximately 55 calories, 1.5 grams of fat, 8 grams of carbohydrate, 1.8 grams of fiber, and 3 grams of protein
**Protein Powders – Choose a whey protein powder wisely! Supplements on the market may be tainted with additional ingredients or they do not contain ingredients as labeled. Read this article at Consumer Report to learn more about why it’s important to be picky about protein.