Mogyoróvajas zabpelyhes golyók (3 összetevőből)

Ezek Peanut Butter Oatmeal Balls are the easiest energy balls to snack on. All you need to make these oat balls 3 wholesome ingredients in kevesebb mint 15 perc.

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Mogyoróvajas zabpelyhes golyók (3 összetevőből)

These easy, healthy 3-Ingredient Peanut Butter Oatmeal Balls are a delicious healthy post-workout snack or can be enjoyed any time of the day.

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Prep idő: 15 jegyzőkönyv mins

Teljes idő: 15 jegyzőkönyv mins

Tanfolyam: Reggeli, Uzsonna

Konyha: Amerikai

adagok: 12 energiagolyók

Kalória: 114.8 kcal

Szerző: Carine Claudepierre

Főzési módA képernyő elsötétülésének megakadályozása

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Hozzávalók

Amerikai szokás - Metric

Base Oatmeal Energy Balls

• ▢ 1 ¼ csészék Régimódi hengerelt zabpehely
• ▢ ½ csésze Mogyoróvaj (sózatlan) - friss, krémes, hozzáadott cukor és olaj nélkül
• ▢ ¼ csésze Juharszirup - or Rice Syrup

Flavor 1: Chocolate Chips

• ▢ ¼ csésze Tejmentes étcsokoládé chips
• ▢ ½ teáskanál Vaníliakivonat
• ▢ ¼ teáskanál Só

Flavor 2: Carrot Cake

• ▢ ¼ teáskanál Fahéj
• ▢ ½ teáskanál Vaníliakivonat
• ▢ ¼ csésze Reszelt sárgarépa
• ▢ ¼ csésze Aprított dió

Flavor 3: Trail Mix

• ▢ 2 evőkanál vörös áfonya
• ▢ 3 evőkanál Chopped Almonds
• ▢ 1 teáskanál Chia Seeds
• ▢ 3 evőkanál Tejmentes étcsokoládé chips
• ▢ ¼ teáskanál Fahéj

Utasítás

• Before you start, if your peanut butter is not creamy (maybe you opened the jar a while back), then pour it into a microwave-safe bowl with sweetener. Microwave for 30 seconds to soften. Stir and then use in the recipe.
• In a large mixing bowl, add all the base ingredients: old-fashioned oats, fresh runny peanut butter, and sweetener. Or, if you are making any of the 3 recommended flavors, also add in the suggested ingredients.
• Use a spatula to combine all the ingredients until it is sticky and forms a dough. If too dry, add 1 or 2 more tablespoons of maple syrup.
• Optional: refrigerate the oatmeal balls mixture for 20 minutes to set the dough. It will make it easier to roll into energy bites.
• Remove the mixture from the fridge. slightly oil your hands with coconut oil before shaping each energy ball to prevent the batter from sticking to your hands. Scoop out about 1 1/2 tablespoons of dough and roll within your hands to shape energy balls.
• Place each oatmeal ball onto a plate covered with parchment paper.

Tárolás

• Keep rolling until you form about 10-12 energy balls. Enjoy immediately or store in the fridge in an airtight container for up to 3 weeks.
• The oatmeal balls can be frozen in an airtight container. Remove from the freezer 3 hours before serving, and thaw them at room temperature until soft.

Megjegyzések

A táplálkozási panel 1/2 csésze vegán étcsokoládé-chipset + 1/2 csésze tökmagot használ. 

Felszerelés

Keverő tál

Mérőpoharak és kanálok

Szilikon spatula

Pergamen papír

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Táplálás

tálalás: 1labda | Kalória: 114.8kcal | Szénhidrát: 13.4g | Fehérje: 3.7g | Zsír: 6g | Telített zsír: 1.2g | Többszörösen telítetlen zsír: 1.5g | Egyszeresen telítetlen zsír: 2.9g | Nátrium: 51.7mg | Kálium: 91.2mg | Rost: 1.4g | Cukor: 5.4g | Kalcium: 14.4mg | Vas: 0.5mg | Magnézium: 29.8mg | Foszfor: 71mg | Cink: 0.6mg

What Are Oatmeal Balls?

Oatmeal Balls, also called oatmeal energy balls or oatmeal energy bites, are bite-size raw balls made of oats, nut or seed butter, and unrefined sweetener. You can make healthy Alacsony kalóriatartalmú fehérjegolyók, super tasty Banános zabgolyók or my very simple Sütés nélküli mogyoróvajas zabpelyhes golyók.

Some oatmeal balls also include dried fruits, chocolate chips, or flavors like vanilla extract and cinnamon. Oatmeal energy balls are perfect for a post-workout snack to quickly refuel on carbs and proteins. They are also great for fixing a sweet craving and a healthy snack on in the morning or afternoon.

Összetevők és helyettesítések

These balls can be prepared in just about 15 minutes as long as you have the right ingredients. All you need to make no-bake peanut butter balls are:

• Természetes mogyoróvaj – it means a fresh jar of creamy mogyoróvaj with no added oil or added sugar. Mandulavaj is működik.
• Régimódi hengerelt zabpehely or quick oats or 50% of each. All zab options work but give different textures.
• Juharszirup – Use natural juharszirup or brown rice syrup for low-GI energy bites. Other options are agave syrup or coconut nectar.

Allergia csereprogramok

You can use this recipe and adapt it to any food allergy you have. Below I listed some options for you to try:

• Gluténmentes – pick certified gluten-free oats or use quinoa flakes or puffed quinoa instead of oats.
• Cukormentes – a sugar-free liquid sweetener works well like Monk fruit syrup.
• Diómentes – use seed butter instead of peanut butter like sun butter, tahini or pumpkin seed butter.
• Alacsony szénhidráttartalmú – swap the oats for a mix of almond flour, sliced almonds, and shredded coconut. Use a sugar-free sweetener, or try my vegan cookie dough bites.

How To Make Peanut Butter Oatmeal Balls

Start by adding all ingredients into a mixing bowl and stirring with a spatula to combine them together.

Your peanut butter might be a bit hard, not runny which can happen if your jar has been opened for a while and stored at room temperature. Then, microwave the peanut butter with the liquid sweetener for 30 seconds in a microwave-safe bowl.

Stir the peanut butter maple syrup mixture until it is smooth and creamy. If your peanut butter is already runny, pour it directly into the mixing bowl and top it with the maple syrup.

You can place the mixing bowl in the fridge for 20 minutes to make the balls easier to roll. Or, lightly oil your hands with coconut oil. Then, scoop about 1 1/2 tablespoon of batter and roll into a ball between slightly oiled hands to prevent the batter from sticking to your hands.

Place each energy bite on a plate covered with parchment paper or in a sealed container. Repeat until all the energy balls are formed. Transfer the oatmeal energy balls into the fridge in a sealed jar or cover the plate with plastic wrapping to prevent the peanut butter bliss balls from drying.

Ízek hozzáadása

You can tweak these peanut butter oatmeal balls by adding simple ingredients to create a range of flavors. The best additions are one or two of the below:

• 1/2 teaspoon of Vanilla Extract.
• 1 teaspoon of Cinnamon.
• 1/4 cup of Chopped Nuts like walnuts, pecans, or almonds.
• 1/4 cup of Dark Chocolate Chips
• 1/4 cup of Seeds like pumpkin seeds, sunflower seeds, or hemp seeds for a boost of protein.
• 1/4 cup of dried fruits – chopped apricots, dried cranberries, dried raisins.

Making Protein Oatmeal Balls

To add protein to this simple recipe, you can add one of the below ingredients:

• 1/4 cup of Hemp Seeds.
• 1/4 cup of Chia Seeds.
• 1/4 cup of Flax seeds or ground chia seeds.
• 2 tablespoons of protein powder – This dries out the recipe, and you will have to add water or almond milk to make the dough comes together.

Alternatively, you can try my Vegán fehérjegolyók.

Step-by-Step Video

More Energy Balls Recipes

Below I listed some more energy balls recipes for you to try.

Banános zabgolyók

Sütőtök fehérjegolyók

Banánfehérje golyók

Sütés nélküli mogyoróvajas zabpelyhes golyók