Winter munchies. The ailment that plagues many of us this time of year. Overcast skies and freezing temperatures can really decrease energy and motivation. How comforting it is to have a few more snacks to break up the monotony of whatever task we're trying to accomplish. 

Replacing unhealthy foods with those the body can use purposefully is difficult if you don't prepare. These Strawberry Energy Bites are the newest weapon in my arsenal of healthy snacks. Just one or two keeps me going for awhile, so that I'm not constantly munching on whatever else is available. And since there is no baking involved, these are quick to put together. 

None of the ingredients in this recipe are overpowering. These actually taste like real strawberry! If you look closely at the photos, you can catch a glimpse of strawberry seeds in the powder. 

Energy bites, otherwise known as bliss balls or energy balls, tend to keep well in the refrigerator. A big batch will last the week without drying out, if stored properly in an airtight container. The almonds can be replaced with seeds, such as pumpkin or sunflower, for those with nut allergies. Likewise, experiment with other freeze dried fruits to keep it interesting. Next up on my list...blueberry!

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Ingredients:
1 cup golden raisins
1-2 ounce pouch unsweetened freeze dried strawberries
2 cups gluten free rolled oats
1 & 3/4 cups sliced almonds
​1 tablespoon vanilla powder or paste

Directions:
In a saucepan, pour piping hot water over the raisins until completely submerged, cover and allow to soak for 10 minutes. 

Empty the pouch of strawberries into a food proceesor and pulse into a fine powder. Transfer to a bowl and set aside.

Add 1/2 cup of the strawberry powder, oats, almonds and vanilla to the food processor. Pulse until the oats and almonds are crushed. Drain and add the raisins, pulsing until a sticky dough forms. If the mixture is too dry add water, one tablespoon at a time, until the desired texture is achieved. Handform spoonfuls of the dough into balls. Roll each ball in the remaining strawberry powder until completely coated and place in an airtight container. Refrigerate for up to a week.

​Yield: 10-12 bites

Lately, the term healthier is getting some attention because of how confusing it is to a lot of people. Generally, the way I define a product as being healthier than its original version is to say that it contains a nutrient-rich base, as opposed to being deficient of any nutritional value at all, without any added chemicals or artificial ingredients, while also retaining a less healthy component such as sugar, sodium or fat. 

In simpler terms, healthier just means containing something good-for-you while still having an element that is not-so-great for your health if eaten in large quantities. 

Let's break down this healthier recipe, comparing it to a traditional rice krispie treat as an example. Unlike puffed rice cereal, Kamut is a nutrient-dense whole grain, which I describe below in more detail. The nut (or seed) butter replacing the dairy butter, is protein rich with heart-healthy mono and polyunsaturated fats that provide the body with energy. Instead of gelatin and artificial ingredient filled marshmallows, brown rice syrup serves as both a sweetener and a binder. However, this syrup is essentially just glucose (sugar), meaning that it is not any healthier than table sugar, even though it is derived from brown rice. So why use it? Because it is a single ingredient product that produces a flavor and consistency much closer to a traditional rice krispie treat than any other plant-based item can provide. The vanilla in this recipe is also free of chemicals, additives or artificial ingredients.

What is kamut? It is an ancient form of wheat originally found in the Middle-Eastern region of Asia. Kamut is a registered trademark, therefore all products must satisfy a strict set of standards in order to be sold under that name. These include being organically grown, pure and uncontaminated by modern varieties of wheat, non-GMO and free of disease. Kamut must also contain 12-18% protein and 400-1000 ppb selenium. Finally, it must be marketed in a non-deceptive way, assuring the consumer that the product is the pure ancient variety. In addition to protein and selenium, Kamut contains the essential nutrients fiber, niacin, magnesium, manganese and B-vitamins. These are all nutrients that are not naturally produced by our bodies and are essential to our ability to function.

This recipe is as easy as the original rice krispies version. Just four to five ingredients. Same method: melt, mix, press and cool. But packed with whole grains and protein to keep you full and energized for hours.

Ingredients:
1 cup brown rice syrup
1 cup unsweetened, unsalted almond, cashew, peanut or sunflower seed butter
1 teaspoon pure vanilla paste or extract
pinch of salt to taste, optional*
6 cups puffed kamut cereal

​Directions:
*Make in two separate batches.

Start out by heating water in a large double-boiler. Or improvise by placing a medium size metal mixing bowl over a pot of boiling water. Melt half of the the syrup in the boiler, then stir in half of the butter, vanilla and salt, if using. Gently fold 3 cups of the cereal into the mixture until coated.

Line an 8" cake pan with parchment paper. Pour the mixture into the pan and using a rubber spatula, press into an even layer. Repeat the same steps to make the second batch and firmly press it overtop of the first layer.

Allow to set in the refrigerator for 30 minutes. Slice into bars or squares. Store at room temperature in mild-to-colder climates, refrigerate in warmer climates.

Yield: 8-10 servings

In January, my mind always jumps ahead to spring planting. This year, winter in the Northeast has been absolutely balmy, so I really can't complain about a shortage of fresh produce. Look at this recent photo of my backyard in New York. Did I mention it's JANUARY?! Normally, all of this would be buried in a foot of snow by now.

But yet I am. Complaining that is. I miss my peaches. I miss stepping outside and grabbing a handful of fresh parsley. Or mint or tomatoes or anything else I stuck in the ground that year. Fortunately, Florida oranges are finally juicy and sweet again, as opposed to the mealy variety stores try to pass off in the summertime. As are a variety of other fruits like persimmons, pomegranates, kiwis and kumquats. While these items have spent more time traveling than I have, they'll have to do for now.

Ingredients:
2 medium seedless oranges, peeled
6 oz. vanilla soy yogurt
1 kiwi fruit, peeled
2 tablespoon chia seeds
orange slice, star fruit for garnish, optional*

Directions:
In a blender, puree one orange with half of the vanilla yogurt until smooth. Transfer to a jar and mix with one tablespoon of the chia seeds. Refrigerate for 30 minutes. Dice the other orange and gently spoon over the orange yogurt when set.

Meanwhile, rinse out the blender and puree the kiwi with the remaining yogurt, then mix with the chia seeds. Pour into a small bowl and refrigerate for 30 minutes. When the kiwi yogurt is set, spoon it over the orange chunks. Refrigerate for another 30 minutes or overnight. Garnish with orange and star fruit slices and serve.

Yield: 1 serving