No Added Sugar Energy Bites

No Added Sugar Energy Bites

These no-bake energy bites make a tasty, filling snack. I wanted to see if they would stick together without honey, and they did! So there is no added sugar – it’s sweetened with some mashed banana and dried currants.

You could make these nut free by using sunflower seed butter or soy butter (Wow butter) so that they are school-friendly. Recipes like these are great for getting kids involved in the cooking.

Store these in the fridge for up to a week or freeze for up to a month.


No Added Sugar Energy Bites

Course Snack
Author Andrea Docherty, RD


  • 1.5-2 cups quick oats
  • 1 ripe banana mashed
  • 0.5 cup almond butter
  • 0.25 cup ground flax seed
  • 0.25 cup raw pumpkin seeds
  • 2 tbsp dried currants
  • 0.5-1 tsp vanilla extract
  • 1 tsp cinnamon


  1. Use a fork or potato masher to mash your banana in a large bowl

  2. Add the almond butter and mix. Add the oats (start with 1.5 cup and add the addition 0.5 cup at the end if the mixture is too wet) and ground flax and mix. Add the rest of the ingredients and stir.

  3. Place in the fridge for 30 minutes to harden. Form 12-16 ~1 inch size balls. 

Recipe Notes

You can substitute the currants and pumpkin seeds for other dried fruit, nuts or seeds. 

Peanut Butter Oatmeal Energy Bites

Peanut Butter Oatmeal Energy Bites

These energy bites are a filling snack to keep you going during a busy day. A source of fibre, healthy fats and some protein with a hint of sweetness. Makes 24


1 cup of quick oats

1/2 cup of natural peanut butter (or use a nut free butter or almond butter)

1/2 cup of ground flax seeds

1/2 cup mini chocolate chips

1/3 cup honey

1/3 cup unsweetened shredded coconut

1/4 cup sesame seeds

1/4 cup raw sunflower seeds


In a bowl, mix all ingredients together thoroughly. Cover bowl and keep in the fridge for about 30 minutes to firm up. Roll mixture into about 24 bites. If you find the mixture does not stick together, add peanut butter or honey. Store in the fridge or freezer.

Blueberry Lemon Chia Seed Muffins

These muffins have a secret ingredient – beans! This adds an extra boost of protein and fibre. Beans are incredibly versatile and I included 1 cup of puréed white kidney beans (just drain and rinse canned beans and blend in a blender or food processor) into these muffins! Makes ~10-12 muffins

  • 2 tbsp chia seeds
  • 1/2 cup water (to thin mixture if needed)
  • 2 ripe bananas
  • 1 cup canned, drained & rinsed white kidney beans (cannelloni beans)
  • 1/4 cup maple syrup (or honey or agave)
  • 1/4 cup almond milk
  • 1 tsp vanilla
  • 1 1/2 cup oat flour
  • 2 tsp baking soda
  • 1/4 tsp salt
  • 1/4 cup lemon juice
  • 1 cup frozen blueberries


  1. Preheat oven to 350F and grease a muffin tin.
  2. Make the oat flour by grinding quick oats in the food processor until a flour is made.
  3. Mix dry ingredients in a bowl (chia seeds, oat flour, baking soda and salt).
  4. In a food processor, puree the white beans. Add bananas and blend.
  5. In another bowl, mix the pureed beans and banana with maple syrup, almond milk, vanilla and lemon juice. Add the dry ingredients and stir but be careful not to over mix. A dough should start to form. If this is too thick, slowly add water to thin the mixture but it should not become runny.
  6. Add blueberries and stir.
  7. Add mixture into muffin tin and bake in the oven for 15-20 minutes or until a toothpick placed in the centre comes out clean. (Times may vary).
Turmeric Fried Cauliflower Rice

Turmeric Fried Cauliflower Rice

Turmeric is a spice used in curry powder. It contains a compound called curcumin which this spice its yellow colour and has anti-inflammatory properties.

This fried rice is a great way to load up on veggies and makes a low carb side dish! This recipe makes a large amount and is great for batch cooking. 1 head of cauliflower makes about 1L or 4 cups of rice but will shrink when cooked.


  • 1 head of cauliflower
  • 1 small red pepper, diced
  • 1/2 small sweet onion, diced
  • 1/2 cup cremini mushrooms, diced
  • 2 eggs
  • 1/4 cup vegetable broth
  • 1/4 cup matchstick carrots
  • 1/4 cup of green peas, frozen
  • 1-2 tsp ground turmeric
  • 1-2 tsp all spice
  • salt and pepper to taste
  • Olive oil for cooking
  1. To make cauliflower rice, remove leaves from the cauliflower and chop cauliflower into large florets. Wash and place the florets in a food processor. Pulse until finely chopped (depending on size of your food processor you may have to do this in several batches). Here is a good pictured tutorial for how to make cauliflower rice: Once made, set aside the rice in a bowl.
  2. Heat olive oil in a large skillet or frying pan and scrambled two eggs. Use a spoon to break this up into small pieces. Set aside.
  3. Add olive oil to pan and stirfry the veggies until soft. Set aside.
  4. Add the cauliflower to the pan and heat on low-medium for 5 minutes. This will cook quickly, so be sure it doesn’t burn. Add 1/4 cup of vegetable broth as you cook to add some moisture.
  5. Add the egg and veggies to the pan and then season with turmeric, allspice, salt and pepper and mix thoroughly.