Gourmet Lemon Blueberry Energy Bites

Energy bites have increasingly become a popular snack alternative in the United States, especially among people looking to eat healthier. They are almost similar to the granola bars but with no sodium and sugar. Also, they are pretty easy to prepare and superbly convenient to consume – all you must do is blend and roll to form balls.

The lemon blueberry energy bites can be prepared with hypertension-friendly blueberries, almonds, and whole grain oats as well as honey. This combination provides very satisfying fiber and protein and other minerals such as potassium and magnesium.

Nutrition Highlights

  • Calories – 101kcal
  • Protein – 2g
  • Carbs – 18g
  • Fat – 3g

Cooking Time

  • Preparation Time – 10 mins
  • Cook Time – 0 mins
  • Total Time – 10 mins
  • Servings – 2

Ingredients

  • ½ cup of dried blueberries
  • Two tablespoons honey
  • One lemon juice and zest
  • ¼ cup of almonds
  • 1 ½ cup of rolled oats

Preparation

1. Pulse about ¾ cup of oats, honey, lemon zest, lemon juice, honey, and almonds into a food processor; it’s smooth.
2. Pour into a bowl and stir in your remaining blueberries. Pinch off the tablespoon-size pieces and start rolling into the balls. You should store them in a container and put them in your freezer or refrigerator.


Tips For Preparing The Main Ingredients

As you can see in the ingredients section, there are several ingredients you need to prepare this lemon blueberry energy bites recipe. The main ingredients you must have include blueberry, almonds and lemon, and rolled oats. The following section discusses a few tips that you should implement for the best result.

Blueberry

The delicious blueberries are ideal in baked goods such as crumbles, pies, muffins, and pancakes. Also, blueberries can be consumed with oatmeal, cottage cheese, and yogurt or blended in shakes. Blueberries also pair perfectly with balsamic vinegar for a flavorful sauce. You can easily toss them into your salad for a more refreshing and perfect colorful add-on, or just eat them raw as a snack.

In this recipe, it’s best if you wash your blueberries before using them. With regards to storage, you can refrigerate fresh berries and use them within ten days. Also, you can buy frozen blueberries from the grocery store or supermarkets. You’ll be glad to know that they can be stored in a freezer for up to a year.

Lemon

Although you can eat the lemons whole, their intense flavor makes it difficult for some people to eat them independently. Rather, as in this case, they add flavor to different types of meals and cuisines. You can use them to make a salad dressing. As in this lemon blueberry energy bites recipe, lemons are used to reduce your calorie and sodium intake. Spice up the energy bites with lemon juice.

You should start by cutting up lemon slices or wedges to flavor your seltzer or water, use the lemon juice in your blueberry energy bite to prevent browning. The lemon juice will also be an essential ingredient when it comes to making healthy dessert options. You have to ensure you choose recipes with less sugar.

Oats

You can easily prepare oats in a fridge without necessarily cooking them. In this recipe, we are just using them as a topping option.

Notes

  • You might have to consider using the quick-cooking oats for a smooth texture.
  • While any unsweetened fruit might work with this recipe, it’s best if you stick to blueberries with lemon.
  • You can prepare a batch on a day for the rest of the week, where you’ll have snacks, which you can grab and get going. Place them in a refrigerator for a nice and cold treat.

Minerals And Vitamins You Get From This Recipe

As mentioned earlier, this lemon blueberry energy bite recipe requires several ingredients. We may also consider it a nutrient-dense meal because of the powerful minerals and vitamins you stand to get from eating these energy bites. For instance, blueberries are considered a nutrient powerhouse with essential nutrients such as vitamin K and C and manganese.

Vitamin C

Also known as ascorbic acid, vitamin C is a valuable nutrient that keeps your body functioning properly. Commonly found in different types of food and supplements, it promotes numerous biological functions, including maintenance and repair of cartilage, healing of wounds, collagen synthesis, and teeth and bone. It’s also an essential antioxidant.

Vitamin K

Studies show that vitamin K might protect against different health problems, including osteoporosis and heart disease. It’s also believed to play a vital role in protection against different types of cancer.

Manganese

Dietary manganese is an essential mineral found in small amounts in the human body, especially in the kidneys, pancreas, liver, and bones. Manganese is required for the proper functioning of your body.

Iron

Lemon contains small amounts of iron. Iron is very important for producing myoglobin and hemoglobin, proteins that transport oxygen in the blood. Lack of enough iron can result in some health problems such as iron deficiency anemia.

About Main Ingredients

As you can see from the sections above, this lemon blueberry energy bites recipe needs several ingredients for the best results. While we’ve already given you a few tips that you can use for the best result, let’s look at the main ingredients required.

Blueberry

Proponents of the blueberries, call them an all-purpose fruit. These blueberries are priced reasonably, delicious, beautifully colored, and perfect for eating as a snack or added into cereal, pies, muffins, salads, or smoothies. Blueberries are also known as a superfood since they are highly nutritious. They contain many powerful antioxidants. One cup of raw blueberries contains the following:

  • Vitamin C – 14.1 mg
  • Protein – 1g
  • Sugars – 15g
  • Fiber – 3.6g
  • Carbohydrates – 21g
  • Sodium – 1.5g
  • Calories – 84

Blueberries contain substances commonly known as polyphenols, which are essential for good health. There are numerous health benefits associated with blueberries, including improved memory, fight inflammation, decreased risk of heart attack, improved insulin sensitivity, and reduced cancer risk.

In the United States, the blueberry season runs through summer, but importations from south amerce are in season from October through to match. When buying, choose firm, smooth-skinned, dry, and well-dried blueberries, which are bright blue and have a frosted look. With regards to allergic reactions, blueberries contain salicylates; therefore, if you are allergic to such chemicals, which are active ingredients in aspirin and are often found in care products in some foods, you shouldn’t eat blueberries.

Lemon

Popularly known for adding acidity, freshness, and flavor to foods and drinks, lemons are the most popular citrus fruits. Also, lemons are used to taste and garnish desserts. Lemons can be used to make juice, cut into slices, or even grated to make lemon zest.

This great fruit is a good source of vitamin C. lemons are low in carbohydrates and calories and are available throughout the year. You should always have an ideal fruit in your kitchen for flavoring water, seafood recipes, and salad dressings. Two lemons weighing 58 grams contain:

  • Protein – 0.6g
  • Sugars – 1.5g
  • Fiber – 1.6g
  • Carbohydrates – 5.4g
  • Sodium – 1 mg
  • Fat – 0.3g
  • Calories – 17

Lemons contain enough vitamin C, offering about 30.7 milligrams of your RDA. Also, they contain small amounts of folate, vitamin B6, and thiamin. Although they aren’t a good mineral source, they have small amounts of potassium, iron, and calcium.

The many health benefits associated with lemon are mainly attributed to the high levels of vitamin C. These health benefits include improved heart health, slow age-related decline, improved eye health, better immune function, and cancer prevention.

Oats

Oats are grown in different regions around the world and provide staple food for many countries. Many people often eat them for their health benefits. Whole oats contain many valuable nutrients, including minerals, vitamins, unsaturated fatty acids, proteins, and soluble fiber. Oats also contain other nutrients like lipid-lowering chemicals like sterols, saponins, flavonoids, and more. They have also been studied in clinical research studies and found to be an excellent remedy for various medical conditions.

Final Verdict

Do you fancy everything to do with lemon blueberry? If so, you’ll enjoy these lemon blueberry energy bites! These energy bites are jam-packed with healthy protein and fats to provide you with enough energy to carry on the day.

The lemon blueberry energy bites are a very easy-to-make snack that’s ideal for summer road trips or break time snack. You’ll be glad to know that these healthy lemon blueberry energy bites are a cinch to make as well. They are paleo, gluten-free and vegan friendly as well.
No baking is required & you get enough energy!

 

FAQs

Are the lemon blueberry energy bites good for vegans?

If you’re a paleo or vegan, you should consider substituting the hone with a vegan liquid sweetener like agave nectar or maple syrup.

How much time does it take to cook the blueberry energy bites?

It usually takes 10 minutes to prepare your blueberry energy bites, but it might vary depending on the servings.

When are lemons best?

You can find lemons in your local grocery store throughout the year. Most growers harvest lemons all year round.

What is the main benefit of lemons in this recipe?

Lemons are popular for their flavor. In this lemon blueberry energy bites recipe, lemon juice is added because it perfectly matches the tart taste of blueberries.

Can I store the blueberry energy bites in a fridge?

Yes, you can prepare your blueberry energy bites in advance and store them in your fridge for future use.