When healthy snackin' tastes this good, staying on your new years resolution has never been easier.
cookie bites rebooted: 8 ingredients, gluten, dairy &
refined sugar free...
oh & did I mention, no baking needed!
Reboot with Oats.
Decades worth of research has linked oats and its whole grain constituents to pose varied pharmacological health benefits such as: lowering blood cholesterol, lowering blood pressure, lowering blood sugar, boosting immune system, having anti-cancer, anti-oxidant, anti-atherosclerosis, weight loss and even topical anti-inflammatory benefits! More recent studies have identified the soluble fiber compound in oats – beta-glucan – to explain the hunger-suppressing benefits of oatmeal. The beta-glucan in oatmeal absorbs water, helping to reduce hunger and provide a feeling of fullness over a prolonged period of time. Oats are also naturally higher in protein than other grains, which helps to control blood sugar levels. An added advantage of oats as a food ingredient is that they do not contain gluten: they have avenins as their storage proteins, less likely to cause allergies even among those with coeliac disease. Thus, they can be a great whole grain used in gluten-free recipes!
8 REASONS TO REBOOT WITH OATS:
Anti-inflammatory effects
Reduction of plasma (LDL) cholesterol and anti-atherosclerosis
Anti-oxidative capacity and anti-cancer
Aid in lowering blood pressure
Aid in weight loss
Good pre-biotic fiber for gut health
Control blood sugars and decrease risk for type 2 diabetes
Gluten free whole grain option
What type of Oats are the healthiest to buy?
It is a bit of a nutrition myth that quick-cooking oats are less nutritious than steel-cut or rolled oats. The difference here is in the processing. Steel-cut oats and quick oats have the same nutritional profile because they are both made from whole grain groats (least processed, hulled kernel). In general, both contain about 74 calories, 3 grams of protein and 2 grams of fiber per 1/2 - cup serving. Steel-cut oats and quick oats are high in vitamins E, B-1 and B-2. Eating three servings of whole grains, including steel-cut oats or quick oats, reduce the risk of having heart disease by 30 percent, according to Harvard University's Nurses' Health Study. However, the nutritional value may vary greatly, depending on the quality of the brand. Also, although steel-cut oats and quick oats are nutritionally similar, watch out for instant oatmeal cereals, which usually contain large amounts of sugar and sodium.
Although there isn't much difference in the oats nutritional profile when processed, the processing does have an affect on digestion and the glycemic index of oats (a measure of how quickly a food increases blood sugar levels). Groat oats, which are the least processed and take the longest to cook, also take the longest to digest (keeping us fuller longer and give us sustained energy), give them a lower glycemic index ranking. Steel-cut oats, with very minimal processing and longer cooking times - although very much worth the wait - are next in line for GI ranking. Large flake oats (or rolled oats) have been steamed and rolled, which decreases the cooking time and allows for more versatility in recipes but raise your blood sugars more quickly.
RD PRO TIP - Try to skip the equal calorie, oat-bran, ready-made cereals or instant oatmeal and go for the least processed, whole grain oats for its added benefits on glycemic index and sustainable energy! Steel cut and old fashioned rolled oats are staples at my house for either a delicious bowl of warm oats, easily incorporated into a smoothie or added to reboot bites!
Hangry REBOOT Bliss BITES - 3 DELICIOUS WAYS.
A no-bake, sweet treat, you wont believe is healthy! Perfect for snacks, on the go, or a post workout plant-based energy boost!
1. PEANUT BUTTER CACAO REBOOT BITES
BY: DIETITIAN TAYLOR JOHNSON, RD, LDN
Recipe type: Snack, sweet treat, or post-workout
Servers: 15-20 reboot bites
VEGETARIAN/DF/GF | To make this recipe VEGAN: substitute honey for pure maple syrup
DIRECTIONS:
Add all ingredients into a medium bowl and mix thoroughly until all ingredients are incorporated and consistency is ready to roll into bites. Once mixed, refrigerate for at least 15 min. Once chilled, roll into 15-20 bite size balls. Store on parchment paper in refrigerator in an airtight container for up to 1 week. Reboot & Enjoy!
*Optional: roll bites in topping of your choice with extra coconut flakes, chia seeds, or cacao powder.
INGREDIENTS:
1 cup gluten free old fashioned rolled oats
1/2 cup unsweetened toasted coconut flakes (I use Lets Do Organic brand) and add extra for rolling (optional)
2/3 cup natural peanut butter (with no added sugar in ingredients list, such as Crazy Richards brand)
1/3 cup organic, raw honey
1/4 cup unsweetened raw cacao powder (I use Navitas Natural Organics brand)
2 Tbsp chia seeds
2 Tbsp ground flaxseeds (I use Bobs Red Mill brand)
1 tsp pure vanilla extract
1 tsp ceylon cinnamon
2. PUMPKIN pie REBOOT BITES
BY: DIETITIAN TAYLOR JOHNSON, RD, LDN
Recipe type: Snack, sweet treat, or pre/post-workout reboot
Servers: 15-20 reboot bites
VEGETARIAN/DF/GF | To make this recipe VEGAN: substitute honey for pure maple syrup
Directions:
inredients:
Mix pumpkin puree, almond butter, honey and vanilla in a large bowl until thoroughly mixed. Next add dry ingredients: pumpkin pie spice, rolled oats, flaxseeds, chia seeds and coconut flakes to bowl, mix thoroughly. Form 1 inch size energy bites and roll in extra toasted coconut flakes. Store on parchment paper and in refrigerator in an airtight containing for up to 1 week. Reboot & Enjoy!
1/2 cup pumpkin puree
1/2 cup crunchy almond butter (can sub for other nut/seed butters)
4 tbsp. pure honey (more of less per desired sweetness)
1 tsp. vanilla extract
1 tsp. pumpkin pie spice
1 tsp. Ceylon cinnamon
1 1/2 cups GF old fashioned rolled oats
2 tbsp. chia seeds
3 tbsp. unsweetened coconut flakes plus extra for rolling bites in ( I use Lets Do Organic brand)
3. MANGO CARROT REBOOT BITES
BY: DIETITIAN TAYLOR JOHNSON, RD, LDN
Recipe type: Snack, sweet treat, or post-workout
Servers: 15-20 reboot bites
VEGETARIAN/VEGAN/DF/GF
directions:
ingredients:
Add all ingredients into a food processor. Blend ingridients until mixed thoroughly. Form 1 inch size energy bites and roll in extra toasted coconut flakes. Store on parchment paper and in refrigerator in an airtight containing for up to 1 week. Reboot & Enjoy!
1 & 1/4 cup raw walnuts
10 unsweetened, pitted dates
3/4 cup dried, unsweetened mango
1 cup organic carrots, graded
2 tbsp. hemp seeds
1/3 cup unsweetened coconut flakes
1 tsp. vanilla extract
pinch of pink sea salt (optional)
If you make this recipe, we would love to see it! Tag us in your photo @rootsreboot with #RootsReboot or #RebootAndTurnip to our INSTAGRAM HERE!
XO - Roots Reboot
P.S. NEED TO RECHARGE, refocus OR RESET YOUR HEALTH?
Reboot with your personal Dietitian for real results and nutrition coaching! Work with us 1-1 for your personalized health plan with daily support from yours truly! LEARN MORE HERE!
