January 2016

Jan 2016
Peanut Butter & Banana Power Bites

Ahh….January. The time of year when gyms get crowded and promises are made. Getting your exercise is crucial for your well-being, but so is eating healthy. Fueling your body for a workout is just as important as the training itself.
Here is the perfect recipe that incorporates carbohydrates for fuel, protein for recovery, and healthy fats for a balanced snack. I personally love the classic PB and banana combination. The recipe is naturally sweetened with bananas, dates and a bit of maple syrup. Who said you can’t have dessert before supper? These look indulgent but they are definitely packed with nutrients and energy.
For this recipe, you can substitute many of the ingredients to suit your own tastes. As this recipe doesn’t require any baking, there are no surprises for the way it’ll turn out. Is the batter too dry to roll? Add a little milk. Allergic to peanuts? No problem, substitute with almond butter or tahini. The great thing about this recipe is that you can top it with anything you’d like. For me, I made a moist batter so I could roll it in shredded coconuts. Have fun with it!
You can make these delicious bites on the weekend or on a free night, and refrigerate them for later (I love to freeze them as they replicate the texture of those expensive energy bars). Eat within 3 days or freeze for a month!
Most importantly…Happy New Year and good luck on your journey towards your goals!



  • ½ cup medium dates
  • 1 small banana
  • 1/4 cup peanut butter (any nut or seed butter works)
  • 1 teaspoon vanilla extract
  • 2 tbsp maple syrup
  • 2 tbsp milk (of choice)* (If needed)
  • ¼ teaspoon sea salt
  • 1 ½ cup flour (oat, almond, coconut, whole)
  • 1 scoop protein powder or skim milk powder (vanilla or chocolate preferably)
  • Optional: Add to the mix: crushed pecans, dark chocolate chips, raisins, coconut flakes (the list goes on)…


  1. Add all the wet ingredients to a food processor/blender. Blend until smooth. Pour the mixture into a medium mixing bowl. The batter should pour easily but hold a thick texture.
  2. Add in the dry ingredients to the blended mixture (flour, protein or skim milk powder, sea salt, and any extra nuts if you’d like). Stir until mixed completely. You may choose to add milk (1 tbsp at a time) if the mixture is too dry.
  3. Roll into bite-sized balls and let it chill in the fridge for at least 30 minutes.
  4. Store any leftovers in the fridge for up to 3 days, or the freezer for up to a month*
    You also have the option to flatten the balls into cookies and bake them at 375 degrees Fahrenheit for 20 minutes.

This recipe creates 12 power bites. Each bite contains: Calories (kcal) 140 Fat (g) 4.0 Carbohydrate (g) 21.6 Fibre (g) 2.8 Sugar (g) 8.1 Protein (g) 6.0
*These numbers may vary according to the type of protein or skim milk powder/flour/nut butter/milk you use.

Dietitian’s Tip:

For vegan power bites, use a plant based protein powder and use a plant based milk. Plain soy milk will give you the highest amount of protein (when compared to almond, cashew, rice, or coconut milk) as well as a natural source of powerful antioxidants called isoflavones.

Photo by: Alyshia Guan