Target Training
Apr 17, 20182 min
Updated: Feb 16, 2023
Need a quick pick-me-up before dance or training class?
We've got the perfect recipe for you from our Registered Dietician, Jess... Quick Energy Pick-Ups
I wanted to share a healthier version of a snack we made as kids. The combination of protein and carbohydrate in these tasty little bites would be a good snack an hour or so before dance or strength training class or right after. Two “pick-ups” with a glass of milk/soymilk should be just right to fuel your dancer!
Ingredients
1 cup of “old fashioned” or steel cut oats
1/3 cup flaxseed meal*
2/3 - 1 cup nut butter (peanut, almond, cashew OR a combination OR use Sunbutter for those with nut allergies*)
Splash of vanilla extract
Pinch of salt, optional
3-4 Graham crackers (crushed) or graham cracker crumbs
Mix-ins: shredded (unsweetened) coconut, dried fruit, mini chocolate chips, chopped nuts, etc.
Directions
- Place oats in your food processor or blender and process until they are coarsely chopped. (If using a blender - after chopping oatmeal, place it in a bowl).
- Add flaxseed meal, nut butter, vanilla, and salt and process (or mix in bowl) until the mixture is soft but not overly sticky **. It will likely become giant dough ball – that’s perfect!
- Place mixture in a bowl and add the mix-ins (I always think it’s easier just to mix the dough with my hands at this point).
- Roll the dough into balls (smaller than a golf ball) or use a cookie scoop.
- Roll the energy bites in the graham cracker crumbs until they are nicely coated.
- Place the graham covered snacks on a parchment or wax paper lined cookie sheet/plate and refrigerate until they are firm enough to layer in a container or placed in a storage bag.
Quick Energy Pick Ups will keep for about a week in the refrigerator or a few months in the freezer… if they last that long☺.
* For those with nut allergies: Always check labels of various seed containing products to ensure they are not made in a facility with nuts.
** The consistency of the mixture depends on two things: how finely/coarsely you chop your oats and the type of nut butter you are using. If your nut butter is “runnier” then start with 2/3 cups and go from there. To make the mixture more firm, add oats and to make the mixture softer, add nut butter.
INTERESTED IN IRISH DANCE-SPECIFIC NUTRITION GUIDES?
Receive 14 DAYS FREE @ the Target Training Online Institute
Irish dance strength & conditioning, ANYTIME, ANYWHERE! Join the Target Training Online Institute today and get a FREE 14-day trial of the Trainer subscription, no code needed.
Get started at institute.targettrainingdance.com