Bone Builder Bites

I’m a big fan of energy bites and wanted to create a bone builder bite that includes ingredients to help keep bones healthy, since November in Canada is Osteoporosis Month.
 
Here are a few of the reasons that I like energy bites:

• Easy part of a packed lunch for work or school
• Quick and easy to make
• Can be stored in the freezer
• Grab and go snack
• No packaging
• So many variations to choose from

 
For these bites I wanted to include some key ingredients:

• Prunes
• Almond butter
• Almond flour
• Blackstrap molasses

 
I think prunes are a great option to include in your diet, however, I find they are often forgotten about. Prunes help support digestive health, which is how most people think of them – but they are now starting to be considered a power food!
 
I was happy to collaborate with the California Prune Board to help highlight all of the nutritional and versatility benefits. They are a source of dietary fibre and are naturally sweet – always a bonus in my criteria for bite ingredients. In terms of bone health- eating just one daily serving of about 5 California prunes helps slow bone loss (2).
 
I chose almond ingredients because they are a good source of calcium (1).
 
As for the blackstrap molasses – this is a common food that I mention to my clients as a source of calcium, - 175mg per Tbsp (1). However, it’s not exactly something that is a common ingredient in most of our dishes. I was excited to include this ingredient in a recipe.
 
Pairing these bone-building ingredients made me arrive at this bite. I hope you enjoy….
 

Bone Builder Bites:
 
 
1 cup     Prunes 
 
1 cup     Oats
 
½ tsp     Cinnamon
 
½ tsp     Ginger
 
¼ tsp     Salt
 
2 Tbsp   Almond Butter
 
2 Tbsp   Blackstrap Molasses
 
½ cup    Almond Flour

1. In a food processor, process prunes until a ball forms.
2. Add in oats and spices and pulse for 30 seconds.
3. Add in almond butter, molasses and almond flour and process until combined –mixture will be crumbly but that is okay.
4. With wet hands, form balls and place on silicone baking sheet in freezer for 15 minutes.
5. Store in airtight container in the freezer.

 
 
Looking for more ways to add healthy snacks into your day? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com
 
 
References:
1 http://www.unlockfood.ca/en/Articles/Bone-Health/Food-Sources-of-Calcium.aspx
2 https://www.californiadriedplums.org/nutrition/health-professionals/research/bone-health

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