Here’s a recipe for nut and seed energy bites. They’re great for workplace snacking, can be made in large batches, and are designed to support mental health and cognition.

Nut And Seed Energy Bites

Ingredients:

• 1 cup almonds (or any preferred nuts; walnuts and cashews are also great options)
• 1 cup pumpkin seeds
• 1 cup dried blueberries (or any dried fruit of your choice; cherries or cranberries work well)
• 1 cup rolled oats (gluten-free if needed)
• 1/2 cup chia seeds
• 1/2 cup flaxseeds (ground for better nutrient absorption)
• 1/2 cup natural almond butter (or any nut butter)
• 1/4 cup honey (or maple syrup for a vegan option)
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• Pinch of sea salt

Instructions:

1. Prepare Ingredients:
   • If using whole almonds, pulse them in a food processor until they are finely chopped. Alternatively, use pre-chopped almonds.
   • In a large mixing bowl, combine the chopped almonds, pumpkin seeds, dried blueberries (or other dried fruit of choice), rolled oats, chia seeds, and flaxseeds.
2. Mix Wet Ingredients:
   • In a separate bowl, mix together the almond butter, honey (or maple syrup), vanilla extract, ground cinnamon and sea salt, until well combined.
3. Combine And Mix:
   • Pour the wet mixture into the dry ingredients. Stir everything together until it is fully combined. The mixture should be sticky but manageable. If it’s too dry, add a little more almond butter or honey. If too wet, add a few more oats or seeds.
4. Form The Bites:
   • Using your hands, or a cookie scoop, form the mixture into small balls, about 1 inch in diameter. Place them on a parchment-lined baking sheet or plate.
5. Chill And Store:
   • Refrigerate the energy bites for at least 30 minutes to firm up. Once they’re set, transfer them to an airtight container. They can be stored in the refrigerator for up to 2 weeks or frozen for longer storage.

Benefits For Mental Health And Cognition:

• Nuts And Seeds: Rich in omega-3 fatty acids, vitamin E, and antioxidants, which support brain health and cognitive function.
• Chia Seeds: Provide omega-3s and fibre, contributing to overall mental wellbeing.
• Flaxseeds: High in alpha-linolenic acid (ALA), which is beneficial for brain health.
• Dried Blueberries: Packed with antioxidants and vitamins that support cognitive function and protect against oxidative stress.

These energy bites are easy to grab and go, making them perfect for a quick mental boost at work!

Got any questions? Contact our wellbeing team with all your nutritional health queries.