Pumpkin Spice Energy Bites

Pumpkin Spice Energy Bites Recipe & Snack Tips

We have all been there – it is 3pm and you hit a wall – hangry, tired, and unable to focus. A great way to avoid the slump is with a nutritious snack. Adults and children alike need snacks to refuel between lunch and dinner, especially after a long day at school or work.

Snacks can be an easy way to provide additional nutrients throughout your day, boost energy and mental focus, and help to maintain stable blood sugar. Ideally, snacks should be a combination of protein, healthy fat and fiber rich carbohydrates to provide needed energy and lasting satiety.

Everyone’s nutritional needs are different, so listen to your body cues and consider changes in activity and/or growth to determine size and frequency of snacks throughout the day. Planning and prepping quick, portable, and balanced snacks doesn’t take a lot of time, and can become part of your routine like packing lunches.

Fun and simple snack ideas:

  1. Homemade energy balls or bites
  2. Snack box – make your own mini bento box with rolled-up deli meat, cheese or hard-boiled eggs, and fruit or veggies
  3. Fruit and nut butter
  4. Crackers and cheese
  5. Snack mix – choose your favorite nuts, whole grain cereals, and dried fruits
  6. Hummus and vegetables
  7. Whole grain cereal topped with fruit and nuts
  8. Roasted chickpeas and fruit or veggies
  9. Smoothies – blend in protein, fruits and veggies
  10. Yogurt, fruit and granola parfait

This Pumpkin Spice Energy Bites Recipe is the PERFECT fall snack:

Pumpkin Spice Energy Bites

Yield: 24 Balls

Ingredients:

  • 2/3 cup Pumpkin Puree (NOT pumpkin pie filling)
  • 1 cup Almond Butter (or other nut butter)
  • 1/2 cup Maple Syrup
  • 1 tsp Vanilla Extract
  • 3 cups Rolled Oats
  • 1/2 tsp Cinnamon
  • 1/2 tsp Nutmeg
  • 1/2 tsp Ginger
  • Pinch of Salt
  • 1 Tbsp Chia Seeds (or flax seeds)
  • 2 Tbsp Roasted Pepitas

Instructions:

  1. Combine pumpkin, nut butter, maple syrup and vanilla in a bowl. Stir until smooth
  2. Mix oats, spices, seeds and pepitas in another bowl.
  3. Combine dry ingredients into wet ingredients.
  4. Chill in fridge. (approx. 1 hour)
  5. Use spoon to scoop out mix and roll into balls. Makes 20-24 balls.
  6. Store in air tight container for up to a week in the fridge.

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About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

*Results may vary