By Irene Hayton and Carol Song

Now that spring is finally here and we are getting outside more—enjoying nature, hiking, biking, boating, etc.—why not try these healthy little bites of energy? They pack easily and make a great-tasting, nutritious snack, providing healthy fats, protein and fiber. (See this month’s Health Tip for more info on nuts and seeds.) Nuts and seeds are considered incomplete proteins because they are deficient in the amino acid lysine; amaranth contains lysine creating a complete protein source in these Energy Bites.

  • ½ cup (125 ml) cooked amaranth (see below for how to cook amaranth)
  • ¼ cup (50 ml) smooth almond butter
  • ¼ cup (50 ml) unsweetened shredded coconut
  • 1 tablespoon (15 ml) sesame seeds
  • 2 tablespoons (30 ml) finely chopped unsulphured raisins
  • 1½  teaspoons (7.5 ml) pure maple syrup
  • extra sesame seeds or coconut to roll the Energy Bites in

Combine the amaranth, almond butter, coconut, sesame seeds, and raisins in a medium bowl and mix well. Drizzle the mixture with the maple syrup and mix again. For each Energy Bite, scoop a heaping teaspoonful of mixture and squeeze/shape into a ball, approximately 1 inch (2.5 cm) in diameter. Roll each ball in additional sesame seeds or coconut, if desired. Store in an airtight container in the refrigerator. Makes about 20 balls.

These Energy Bites take very little time to make once the amaranth is cooked and the recipe can easily be doubled. Vary the ingredients based on what you have on hand and the flavours that you prefer; here are some suggestions:

  • You can use any type of smooth nut or seed butter instead of almond butter—choose from cashew, pumpkin seed, sesame seed (tahini), sunflower seed, etc.
  • Try substituting hemp seeds for the sesame seeds.
  • Use chopped dates, apricots or unsweetened cranberries instead of the raisins (choose unsulphured varieties, available in health food stores or in the natural food section of some grocery stores.)
  • If you do not have an ileocecal valve problem, use chopped nuts or seeds in place of some or all of the raisins.
  • Add ½ teaspoon (2 ml) cinnamon.
  • Try adding carob powder.
  • Toast the sesame seeds before using.
  • Use honey instead of pure maple syrup.

To Cook Amaranth:

  • ½ cup (125 ml) filtered water
  • ¼ teaspoon (1 ml) unprocessed sea salt
  • ¼ cup (50 ml) amaranth

Place the water and sea salt in a medium saucepan and bring to a rolling boil. Turn the heat down to low and stir in the amaranth. Cover with the lid slightly ajar and simmer for 20 to 25 minutes, or until all the water has been absorbed. Turn off the heat, cover tightly, and let it sit for 5 more minutes. Allow the amaranth to cool before using in Energy Bites.

If you have time, you can toast the amaranth before cooking it. To do so, heat a skillet over medium-high heat. Add the amaranth and toast it, stirring constantly, for about 5 minutes. Toasting it brings out the natural nutty flavor of the amaranth.