Pumpkin Spiced Latte Energy Bites

The base of these protein bites starts with instant oats and protein powder. Instant oats are also known as “quick-cooking” or “one-minute” oats, and they’re sold in canisters right next to the old-fashioned oats at the grocery store. I’ve started to prefer instant oats in my energy bites because they’re smaller and thinner than old-fashioned oats, so they have a more pleasing texture.

When making this recipe, I tested it with this plant-based protein powder. It’s relatively inexpensive, and I buy it online here. You may substitute other plant-based protein powders, but remember that not all protein powders absorb liquids equally! You may need to add a touch more protein powder if the mixture seems really wet or a hint more pumpkin if the mixture seems too dry.

Note: Do NOT substitute whey-based protein powders. The energy bites will not set, and the mixture will be very sticky and gooey.
 

 
For the latte flavor, you’ll dissolve instant coffee into pumpkin purée. Just regular ol’ pumpkin purée, not pumpkin pie mix! (Pumpkin pie mix contains refined sugar, which we’re avoiding in this healthy recipe.)  You’ll also use it to make my pumpkin spice latte protein overnight oats! It requires quite a bit of stirring for the instant coffee to fully dissolve, so be patient. And of course, it wouldn’t be a PSL without the spices of cinnamon, nutmeg, and ginger!

To sweeten your energy bites, you’ll use one of my favorite ingredients: vanilla crème stevia. Stevia is a plant-based, no-calorie sweetener that’s clean eating friendly, and it’s highly concentrated. You just need ½ teaspoon for this entire recipe! This is the kind that I buy because I love its warm flavor and don’t notice any strange aftertastes like with some other stevia products. You can find it at many health-oriented grocery stores, but I usually buy mine online here. 

• 3 scoops (90g) PlantFusion vanilla bean protein powder
• ½ cup (50g) instant oats (gluten-free if necessary)
• 1 ½ tsp ground cinnamon
• ¼ tsp ground ginger
• ⅛ tsp ground nutmeg
• 1 cup (244g) pumpkin purée (not pumpkin pie mix)
• 1 ½ tsp instant coffee granules
• ½ tsp vanilla crème stevia, or adjusted to taste

1. Line a baking sheet with wax paper or parchment paper.
2. In a medium bowl, combine the protein powder, oats, cinnamon, nutmeg, and ginger. In a separate bowl, stir together the pumpkin, instant coffee, and stevia until the coffee has fully dissolved. (It may require a few minutes of stirring!) Add in the oat mixture, mixing until everything is fully incorporated.
3. Divide the mixture into 30 equal portions. Working with one portion at a time, roll the mixture into a small sphere, and place on the prepared baking sheet. Transfer the bites to an airtight container, and refrigerate until ready to eat.

Notes: This recipe was specifically designed for the plant-based protein powder listed in the Ingredients list. I buy it here. Most protein powders behave differently, especially when it comes to absorbing moisture. If you substitute a different plant-based protein powder, you may need to add more protein powder if the dough is too wet OR more pumpkin purée (or a small amount of milk) if the dough is too dry. Do not substitute whey-based protein powder; the bites will be too sticky to roll and won't set.

If you prefer, 1¾ teaspoons pumpkin pie spice may be substituted for the cinnamon, ginger, and nutmeg.

I highly recommend using the instant coffee granules, if possible. In a pinch, you may substitute extra-strong brewed coffee, but you’ll need to reduce the amount of pumpkin by about double the amount of coffee that you use to compensate for the added liquid.

Any sweetener may be substituted in place of the vanilla crème stevia. However, you may need to adjust the amount of protein powder if the dough is too wet OR add more pumpkin if the mixture is too dry. You’ll need the equivalent of 6-8 tablespoons of granulated sugar. (I highly recommend using the vanilla crème stevia, if at all possible! I buy it here. 

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5 FAT LOSS FUNDAMENTALS TO FOCUS ON THIS FALL

katehorney September 3, 2012 Fat Loss, Nutrition No Comments

Labor day often signifies the end of the summer season and the beginning of the “back to school” rush. As we wrap up an awesome summer of bikinis and beach trips, we want to help you transition, full steam ahead, into a fat burning fall as well. 

Whether you want to maintain the great progress you made over the summer or are just now finally ready to take action against the belly bulge that has been bothering you, fall is a great time to go back to the basics and focus on fat loss fundamentals.

Back to school, fat loss style. Here are few simple reminders that can go a long way towards your success when they are adopted as habits and implemented as part of your fat loss lifestyle.

5 Fat Loss Fundamentals:

1. Eat breakfast within 15 minutes of waking, and eat a meal or snack every 2-3 hours. 

It’s important to keep fuel coming in all day long in order to keep blood sugar stable and to balance your hunger, energy and cravings. When you skip meals, you not only increase your likelihood of storing fat, but also put yourself in a situation where you are starving in the hours afterwards. We’ve all been there, when you’re so hungry you could eat a horse. At this point, you no longer make educated decisions about your food choices and find yourself at the mercy of your growling stomach and raging hunger hormones. This mindset causes you to overeat, and again, increases your likelihood of storing, rather than burning fat.

2. Eat a high-quality protein source at every meal.

Protein satisfies hunger, balances cravings, stabilizes blood sugar levels, and is very beneficial for fat burning. Protein contains amino acids, which are crucial to our bodies ability to build and maintain muscle. Remember, increased muscle = increased metabolic potential. Getting a quality source of protein at every meal may sound basic, but it’s key to boosting your metabolism.  In addition to building lean muscle mass, eating protein releases the fat burning hormone glucagon, which directly opposes the action of insulin and helps burn fat.

3. Eat a fruit or vegetable at every meal/snack.

A common mistake when women begin dieting is to cut out carbs, even the good ones. Yes, limiting your carbohydrate intake is important if you looking for fat loss results. But some carbohydrates are needed for energy, and not all carbs are created equal.  You can eat a lot more veggies and fruits for the same amount of calories than you can starchy carbohydrates. Vegetables and low sugar fruits provide your body with the fiber it needs to feel full, as well as essential vitamins, minerals, and antioxidants. In addition, most fruits and veggies are low on the glycemic index, and they don’t spike blood sugar and put your body into storage mode like starchy carbs.

4. Eliminate caloric beverages and drink half your body weight in ounces of water every day. 

Hydration is key for fat loss. It’s basic, but it’s true. Dehydration takes away from your exercise performance and leads to fatigue and increased cortisol levels. In addition, if you don’t drink enough water, your body will hold on to water. Think of water as your fat flushing tool. I love the phrase, “pee white, pee right.” If your urine is clear, that means you’re drinking enough water. A good general rule of thumb is to drink ½ your body weight in ounces daily.

5. Keep a journal and follow these guidelines 80% of the time. 

Writing things down keeps you accountable and on track. When you keep a journal of what you’re eating and how you’re exercising, you can look back and make changes. You’ll be more conscious of what you’re eating, and more importantly, you’ll be aware of how often you indulge. Part of achieving success is attaining fat loss that’s sustainable. If you can’t make it a lifestyle, you’re not going to keep the fat loss. When you get off track with your nutrition, don’t think of indulging as “cheating” or feel guilty for a food you ate.  Enjoy every bite and know you’re allowed to indulge occasionally.  But remember, this is the exception not the rule. Record your daily eating in a journal and monitor yourself. Keep indulgences down to 20% of your meals each week, 10% if you’ve got serious fat to lose.

As you celebrate Labor Day and the end of summer, look forward to this fall season as a time to focus on the basics of fat loss.  Putting away the white shorts does not mean you have to bring out your “fat” jeans. In fact, when adopted as habits that are part of a fat loss lifestyle, these simple reminders can go a long way towards getting you into your skinny jeans!