On the Go Energy Balls

By Lauren Wills, Manager of Essential Eating

Stumped on Snacks?

Energy balls are an excellent mid-afternoon snack packed with fibre and protein that will keep you satiated. Using a simple base that is both versatile and nutritious makes whipping these energy balls up a breeze.

You can add additional ingredients based on what you have on hand at home to enhance the flavour and nutrition. Using sunflower butter also makes this snack nut-free and a safe option to pack in childrens’ lunchboxes

Base Ingredients

  • 1 Cup Banana

  • 1 Cup Oats

  • ¼ cup Sunflower Butter or Pumpkin Puree

  • 1 tsp Cinnamon

  • 1 tsp Vanilla

Add Your Own Nutrition Boosters:

  • Pitted Dates or Other Dried Fruit

  • Unsweetened Coconut

  • Nuts &Seeds

  • Chia Seeds/Hemp Hearts/Flax

  • Dark Chocolate Chips

  • Maple Syrup/Honey

Directions: Combine all base ingredients and any flavour boosters you have on hand. Roll into 1-inch balls and store covered in refrigerator until ready to enjoy.

Note: You may need to add additional banana or sunflower butter to provide moisture

depending on the amount of nutrition boosters you add

Bettering your Breakfast

This recipe is a great option to prepare ahead of time and reheat throughout the week. These egg muffin cups are packed with protein to keep you satiated throughout the morning and will help you get a jump start on meeting your recommended vegetable intake for the day! To minimize recipe prep time, defrost frozen mixed vegetables, instead of chopping fresh produce. Frozen vegetables are just as nutritious as their fresh counterparts and can come in handy when fresh produce is not in season locally.

Serves: 6 (2 muffins = 1 serving)



  • 1 cup spinach

  • 2 cups of vegetables of your choice

  • 12 eggs

  • ¼ cup milk or milk alternative (almond, soy,etc.)

  • ½ tsp salt

  • Ground black pepper to taste

  • 1 cup cheese of your choice (cheddar, feta, mozzarella,etc.)


Directions: Pre-heat oven to 350ºF. Grease muffin tins with oil or non-stick cooking spray. Divide spinach and vegetables evenly between the 12 muffin cups. In a large bowl, whisk together eggs, milk, salt, and pepper.

Fill each muffin tin about ¾ way full with egg mixture. Top each muffin tin evenly with cheese. Bake for 25-30 minutes until egg is set. Let cool for 5 minutes, then remove from tins by running a butter knife around the perimeter of each egg cup. Transfer egg muffins to a cooling rack. Store in the refrigerator once completely cooled.

Note: Egg muffin cups can be eaten alone, on top of whole wheat toast, or topped with salsa and avocado

For more information:

Email: lauren@thisishealthful.ca

Phone: 613-828-8586

Visit: 16-2150 Robertson Rd. Bells Corners

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