HEALTHY NO-BAKE GRANOLA BITES

Healthy No-Bake Granola Bites are the perfect, DELICIOUS, on-the-go snack for adults and kids. They’re packed with whole grains and protein to leave you feeling energized and full, longer.

I’m sure other mom’s can relate when I say I am constantly on the look-out for healthy snack ideas! And not just for my kids, but for me too!

I often turn to this round-up of Healthy Snack Ideas when I’m all out of good ideas. But these no-bake granola bites are our new family favorite!

Not only do they take minutes to throw together, I can freeze them and have them on hand for months! Total score.

My 2 year-old is allergic to peanuts so I’ll usually set aside half of the recipe for him and add sunflower butter as a substitution for the peanut butter.

Everyone in our family loves these–including my husband who often takes one in his lunch! They are the best for on-the-go days too when you barely have time to throw some snacks in your bag on the way out the door.

I often play around with the ingredients and add dried fruit or chia seeds too. Feel free to add in your favorite healthy ingredients to make them even yummier!

Ingredients

• 1 1/2 cups oats regular or quick oats

• 1 cup ground flaxseed

• 2/3 cup crispy rice cereal (like Rice Krispies)

• 1 cup creamy peanut butter , or other nut butter

• 1 cup mini chocolate chips, raisins, dried cherries, coconut, chopped nuts or a combination

• 1/2 cup honey , or agave

• 2 teaspoons vanilla extract

Instructions

• Combine all the ingredients together in a large bowl until well combined.

• Using a cookie scoop and your hands, drop rounded spoonfuls (about 1 1/2 inch size) onto a parchment lined cooking sheet. Refrigerate for 1-2 hours.

• Storing: Refrigerate in an air-tight container for up to two weeks or freeze for several months.

Notes *You could use whole grain oats, but pulse them in a food processor a few times first. If not you may need to add a little extra peanut butter or honey to the mixture to help them stick together.*One of my kids is allergic to peanuts, so I substitute sunflower butter in his! Adapted from Mel's Kitchen Cafe

Nutrition

Calories: 186kcal | Carbohydrates: 21g | Protein: 5g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 1mg | Sodium: 54mg | Potassium: 146mg | Fiber: 3g | Sugar: 13g | Vitamin A: 15IU | Vitamin C: 0.2mg | Calcium: 33mg | Iron: 1mg

How To Make ENERGY BITES

These easy Energy Bites make the perfect healthy snack, made with whole grain oats, peanut butter, honey, chocolate chips, and coconut. Make a big batch to have them on hand for any occasion!

We are ALL about healthy snacks that the whole family loves! Don’t miss our other favorites including: homemade applesauce, skinny banana bread, carrot muffins, and no-bake granola bars.

WHAT WE LOVE ABOUT THESE ENERGY BALLS:

• No Bake. This easy recipe takes about five minutes to throw together and you don’t even have to turn on the oven!

• Store for weeks: They last in the fridge for 2 weeks, making them the perfect snack before a workout or for a busy morning when you don’t have time to make breakfast and forget to eat (story of my life)!

• Adaptable: Have fun substituting your favorite ingredients! I’ll often include chopped almonds or substitute raisins or Craisins for the chocolate chips. I recently used butterscotch chips in place of chocolate and those were delicious too! The options are endless. You can also substitute a different type of nut butter in place of the peanut butter. If you have a child with nut allergies you could use sunflower butter.

INGREDIENTS IN ENERGY BITES:

• Oats: This energy ball recipe is made with both rolled oats and steel cut oats, which add a fun crunch and an extra dose of healthy grains full of fiber and protein.

• Coconut. Any kind, sweetened or unsweetened.

• Crispy Rice cereal. Rice Krispies or an off brand work well.

• Flax seeds: The flax seeds are a great source of omega-3, protein and fiber,

• Peanut Butter: or your other favorite nutter butter!

• Chocolate Chips. Because everything tastes better with a handful of chocolate chips.

• Honey. This is (along with peanut butter) is the major binding ingredient. Add more honey if your energy balls seem dry or crumbly.

• Vanilla

HOW TO MAKE ENERGY BITES:

1. Combine all ingredients. In a large mixing bowl, mix all ingredients really well.

2. Refrigerate for at least 1 hour before forming into balls. (If the mixture isn’t holding together well enough you can add a little more nut butter or honey to help it bind).

3. Form energy balls. I like to use a cookie scooper to make 1-2 inch uniform balls and gently roll them with my hands. Spray your hands lightly with cooking spray for easier rolling.

2. Serve, refrigerate, or freeze. See more freezing directions below.

MAKE AHEAD AND FREEZING INSTRUCTIONS:

To make ahead: Energy bites are a great make ahead snack. Make them weeks or months ahead of time and refrigerator or freeze. Refrigerate for up to 2 weeks depending on freshness of your ingredients.

To freeze: Place energy balls into a freezer safe bag or container and freeze for up to 2 months. Thaw in the refrigerator.

ADAPTATIONS:

• Add dried fruit: dates, raisins, anything you like.

• Higher protein: If you’re looking for extra high protein energy bites, add 1 scoop of protein powder (any flavor) and about 1 tbs. more honey to ensure they aren’t dry or crumbly.

• Add nuts: Add chopped walnuts, almonds, or pecans.

• Without flaxseed: Substitute the 1 cup of flaxseed with an extra 1/2 cup oats or cereal.

Ingredients

• 1 cup old-fashioned rolled oats

• ▢1 cup steel cut oats

• ▢1/2 cup shredded sweetened coconut

• ▢1 cup crispy rice cereal (like Rice Krispies or crushed rice chex)

• ▢1 cup peanut butter (or other nut butter)

• ▢1 cup ground flaxseed

• ▢2/3 cup chocolate chips

• ▢3/4 cup honey

• ▢2 teaspoons vanilla extract

Instructions

• In a large mixing bowl, combine all ingredients.

• Refrigerate for at least 1 hour before forming into 1-2 inch balls. (If the mixture isn't holding together well enough you can add a little more nut butter or honey to help it bind). Keep refrigerated for an easy snack on the go.

• Feel free to include other "add-ins" like chopped almonds, raisins, etc

Notes

Make ahead Instructions: Make and roll the mixture into balls and store covered in the fridge for up to 2 weeks, depending on freshness of your ingredients.

Freezing Instructions: Make and instructed and store energy balls in a freezer safe bag or container for up to 2 months. Thaw overnight in the refrigerator, or at room temperature.

Variations:

• Add dried fruit: dates, raisins, anything you like.

• Higher protein: If you're looking for extra high protein energy bites, add 1 scoop of protein powder (any flavor) and about 1 tbs. more honey to ensure they aren't dry or crumbly.

• Add nuts: Add chopped walnuts, almonds, or pecans.

• Without flaxseed: Substitute the 1 cup of flaxseed with an extra 1/2 cup oats or cereal.

Nutrition

Calories: 128kcal | Carbohydrates: 14g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Sodium: 37mg | Potassium: 92mg | Fiber: 2g | Sugar: 7g | Vitamin A: 55IU | Vitamin C: 0.5mg | Calcium: 21mg | Iron: 0.9mg

How to Make Dumplings at Home

Mimi Cheng's co-founder, Hannah Cheng, breaks down the essential dumpling fundamentals. Remember—recruit some friends, and BYOB.

“Dumplings are a complete meal in one bite,” explains Hannah Cheng, co-founder of the dumpling specialist Mimi Cheng’s in NYC’s East Village. “You have protein and lots of vegetables in a dipping form.”

Based off that simple premise, it is no secret that dumplings carry the same cult status in America as burgers or tacos. Yet while we admire their endless iterations—especially in the Chinese canon—the thought of making delicate, yet sturdy wrappers can scare off even some of the most confident home cooks. “It didn’t click for me until I was 18,” admits Cheng.

Fears of kitchen headaches do subside, however, once you realize that you’re dealing with a very simple set-up: flour, water, and filling. Making those ingredients sing, of course, requires patience and the encouraging guidance of someone like Cheng, who was inspired to start her own business, so she could eat dumplings like the ones her mom (Mimi) made.

It helps too, says Cheng, if you recruit a group of friends to get involved in the process. “We would have dumpling-making parties,” she says. “You sit around a table with lots of friends and family; everyone is wrapping, chatting, and drinking.”

In mastering the fundamentals, you’ll realize that they’re merely an entry point for a wider dumpling universe of wontons, mandoo, and shumai. But rather than get ahead of ourselves, here we ask Cheng to lay out a fool-proof blueprint for making dumplings in your own home.

The Wrapper

Though the method for making wrappers requires kneading, resting, and tons of rolling, the ingredients are remarkably simple: just flour and water. Hot water yields dough that’s a little easier to work with, so it’s a good place to start. At home, mix 2 cups of all-purpose flour with about ¾ cup of water boiled, which you should then let cool for 1 minute. Combine with a spatula, then knead for a few minutes until the dough feels smooth. Place in a sealed plastic bag and set aside for at least 30 minutes before dividing your lump of dough into 32 pieces. (To do this evenly, start by cutting the dough in half and rolling each portion into a log. Cut each log in half, and each half into eight even pieces.) Form each into a bowl, flatten it with the bottom of the glass, then use a rolling pin to roll out a circle slightly larger than 3 inches in diameter—a versatile size for shaping different kinds of dumplings.

“You want it to be thin but also even,” says Cheng, “so that the skin doesn’t break.” Dough can be finicky, reacting differently to temperature and moisture in the air. “Having a well-floured surface is helpful,” she advises. Once rolled, keep wrappers covered with a dry paper towel while you assemble. If that sounds like too much work for a Wednesday night, Cheng recommends purchasing wrappers from a brand called Twin Marquis.

Veggie Filling

Because of their versatility, dumplings are an unequivocally great vegetarian meal. One of Cheng’s favourites is the Mighty Veggie Dumpling offered at Mimi’s, which she calls “an abundant salad in dumpling form.” Unlike meat fillings, which stick together easily, you will need some sort of binder in all-vegetable dumplings; cornstarch is a go-to.

To make enough of a basic vegetarian filling for 32 dumplings, first shred a zucchini and a cup of Napa cabbage, toss them with salt, and set aside for 10 minutes. Heat up a skillet or wok, add some oil, then throw in minced ginger and let it sizzle. When it’s fragrant, add 2 minced carrots and 1 ½ cups of minced shiitake mushrooms, plus 3 ounces of crumbled tofu. Wring out the zucchini and cabbage and add those, then stir in 2 tablespoons each of soy sauce and sesame oil, a pinch of sugar and salt, and a couple teaspoons of cornstarch. Cook until all the liquid is gone, then cool before using to fill your dumplings.

Meat Filling

While having highlighted the veggie virtues, it’s true that most dumplings do contain meat; pork is a favourite, but lamb, beef, chicken, and shrimp are all good options. You’ll want meat that’s ground or very finely chopped, and fattier cuts will yield juicier dumplings. For a batch of 32, plan on about 2/3 of a pound of meat mixed together with tons of chopped chives or scallions, about a tablespoon of minced ginger, salt and white pepper, soy sauce, rice wine, and sesame oil. You can also add about a half cup of vegetables like zucchini and cabbage, salted and wrung out as in the veggie dumplings above.

“We like our filling to have enough vegetables, so it’s not just a hard meat lump,” says Cheng. For meat dumplings, you don’t cook the filling first. Just mix together, and you’re ready to fill and assemble. If you’re not sure you’ve seasoned correctly, make and cook one dumpling and taste it before progressing with the rest. You can tweak dumpling filling mixtures with spices you like, from Tex-Mex tweaked flavours to veggie burger mix, which is currently the special at Mimi Cheng’s.

Assembly

There are nearly as many shapes as there are fillings. To get the feel of working with dumpling skins, “I would start off with a very basic shape,” advises Cheng: “an empanada.” Place about a tablespoon of dumpling slightly off centre, then paint one edge of the circle with a little water, fold over, and seal into a half moon. (You can pull together the ends to form a tortellini-like shape, which is what happened with the veggie dumplings pictured here.) Still, Cheng’s favourite shape is “is the classic pleats. It’s beautiful and reminds me of my mom’s.” To form, place a tablespoon of filling in the centre, paint the edge with water as in the empanada, then use two hands to hold the dumpling in the air and fold pleats above the filling, pressing the filling down and sealing the skin fold by fold as you go. Place the finished dumplings on a lined baking sheet and keep them covered with a towel.

Depending on how many dumplings you’re making and how many hands you have to help, keep in mind that this is slow-going. Allot a couple of hours for wrapping if you’re doing it yourself. Better, recruit friends to help. “Making dumplings is a very social activity,” says Cheng. “We would have dumpling-making parties. You sit around a table with lots of friends and family; everyone is wrapping, chatting, catching up, and drinking. It makes the time go by faster since it’s a very manual labour of love.” If you invite people over, triple or quadruple the recipe, then send friends home with their own dumplings.

Steaming

Steaming is a gentle method that turns a dumpling into a soft little pillow, allowing even delicate flavors to come through. If you have a bamboo steamer, heat water to a boiling point in a wok and place your steamer on top for a few minutes so it can heat up. If you have a metal steamer, that’ll work, but keep your dumplings away from the edges where condensation drips down. Before adding the dumplings, turn the heat down so that the water is just simmering, not boiling like crazy. Then arrange your dumplings on the tray or in the basket, ensuring they don’t touch one another other.

Cover and cook for around 8 minutes, until the skins of the dumplings swell (you can peek inside one and check that any meat is cooked, too). Depending on your taste for billowy steamed dumplings or pan-fried crispy ones, you can apply any cooking method to any filling, says Cheng. “A good filling is pretty versatile.”

Pan-Frying

We wouldn’t blame you if pan-frying became your go-to method—crispy dumplings are irresistible. Here’s what to do: Heat up a skillet that has a lid and add a little oil. Place the dumplings in the pan, leaving a little room between them. Cook for a minute or two on medium, then add 2 to 4 tablespoons of water (it’ll sizzle dramatically) and immediately cover the pan. Lower the heat slightly, then cook until the water evaporates, which should take less than 10 minutes. A tip for success is to show restraint with the oil. “You just need a tablespoon, max,” says Cheng, lest you end up deep-frying your dumplings (which is a valid approach, though messy at home; simply heat a pot of oil until a dumpling sizzles immediately upon entry; fry until golden). Lift pan-fried dumplings from the pan with tongs. They should detach from the pan easily.

Dipping Sauces

For dipping, Cheng adores what she calls Mimi’s Secret Sauce, a recipe she won’t disclose. You can fashion your own not-so-secret tangy soy sauce out of soy sauce (about 1/3 cup), rice vinegar (2 to 3 tablespoons), some grated ginger or garlic, a couple teaspoons of chile oil or squirts of a favorite chile sauce, and perhaps a pinch of sugar. The Chengs are known to sink their dumplings into sauces as diverse as ketchup and homemade hot sauce.

Soups

Throwing dumplings into soup is a time-honored way to turn a few bites into a versatile meal. Heat some chicken or veggie broth so it maintains an easy, not-too-brisk simmer, and cook as many dumplings as you’d like to eat right in the soup. Add veggies like shredded cabbage, bok choy, or bean sprouts to the broth, and season the broth with soy sauce and chile oil—or just pour in some of your secret dipping sauce.

Leftovers & Freezing

If you have leftover cooked dumplings, Cheng says you can make delicious use of them in quick veggie stir-fries. You’ll most likely have extra uncooked dumplings since they’re typically prepped in large quantities. That’s why so many home cooks bundle up extra servings in the freezer: “It takes a lot of time and energy to make dumplings, so you wouldn’t make it for one meal, you’d do in bulk,” says Cheng. This is a two-step process. First, arrange dumplings in a single layer on a lined baking sheet or cutting board and put in the freezer. When frozen through, after an hour or two, transfer the dumplings to sealed freezer bags and squeeze out all the air. Now you have meals in one bite at the ready whenever you want them. Defrost dumplings slightly in the fridge, smoothing out any cracks in the skin before you pan-fry or steam as usual.