3 easy, delicious vegan energy bites that go perfectly with your afternoon coffee

Let's talk about a struggle that anyone who works full-time and tries to squeeze in a workout probably knows all too well.

What do you eat between lunch and your evening workout?!

On one hand, lunch was hours ago, and you're hungry again. On the other, you don't want to eat so much that you feel weighed down—or spend your workout dealing with nausea or heartburn.

My answer: sweet, delicious energy bites that give you a boost and satisfy that craving that shows up at 4 p.m., right on cue with your coffee.

To help you get the most out of your workout, aim for a balanced meal about three to four hours beforehand. About an hour and a half before your workout, have a carb-rich snack, such as a medium piece of fruit, a slice of bread, a handful of pretzels without sesame seeds, or an energy bite*.

Heads-up – these energy bites contain a fairly generous amount of fat. It's healthy fat, but it's still fat, so plan to eat them about an hour and a half – two hours before your workout. Fat takes longer to digest, and exercising on a full stomach can lead to heartburn and discomfort. Not exactly the workout boost we're going for.

This article was prepared with contributions from Noam Bachar (an Israeli nutrition consultant and fitness trainer).

Chocolate-Espresso Energy Bites – A Little Pick-Me-Up

Chocolate-Espresso Energy Bites – A Little Pick-Me-Up

What you'll need

1. 12 Medjool dates, pitted
2. 1/2 cup almond butter or tahini
3. 1/4 cup raw hazelnuts or pecans
4. 1 tablespoon strong espresso
5. 2 tablespoons cocoa powder
6. 1 teaspoon vanilla extract
7. 1 teaspoon silan (date syrup)

For coating:

1. Cocoa powder
2. Cacao nibs

How to make them

In a powerful food processor, blend all the ingredients until the mixture is uniform.

With damp hands, roll the mixture into 12 balls. Refrigerate for at least an hour, until thoroughly chilled.

Roll the date balls in cocoa powder, then in the cacao nibs.

Each bite provides:

135 calories, 4 g protein, 7 g carbohydrates, 9 g fat, 90 mg calcium, 2 mg iron

 

Tangy Berry Energy Bites – For a Hard Workout

Tangy Energy Bites – For a Hard Workout

Ingredients:

1. 1/2 cup tahini
2. 12 Medjool dates, pitted
3. 2 teaspoons silan
4. 1/2 cup frozen mixed berries
5. A splash of vanilla extract

For topping:

1. Lemon zest
2. Blueberries

How to make them

Blend all the ingredients in a food processor until the mixture is uniform.

Transfer to a bowl and refrigerate for at least an hour, until thoroughly chilled.

Using your hands, roll the mixture into 12 balls and top with lemon zest. That citrus aroma is wonderful.

Each bite provides:

116 calories, 4 g carbohydrates, 4 g protein, 11 g fat, 74 g (2.6 oz) calcium

 

Peanut Butter and Jelly (PB&J) Energy Bites – For a Workout That Kicks Your Butt

Peanut Butter and Jelly Energy Bites

Ingredients:

For the filling:

1. 1/4 cup frozen mixed berries
2. 1 tablespoon oats

Or use a little sugar-free jam instead.

For the bites:

1. 2 Medjool dates, pitted
2. 1 cup oats
3. 1 cup unsweetened peanut butter

How to make them

Start with the filling:

Blend the berries and oats in a food processor until the mixture is uniform. Set aside.

Next, make the bites:

Process all the ingredients for the bites in a food processor until you have a firm mixture that holds together.

Transfer to a bowl and refrigerate for at least an hour.

Pinch off a ball of the mixture and flatten it in your hand. Spoon a little berry filling (or jam) into the center, fold the edges around the filling to enclose it, and roll into a ball.

Each bite provides:

152 calories, 8 g carbohydrates, 6 g protein, 11 g fat, 15 mg calcium