Optimal Energy Bites.

With the exams about to start I have enclosed a very easy recipe that will provide plenty of energy in a small bite sized portion. Handy when your studying & don’t want to have to leave your desk or don’t feel like a big meal. They provide plenty of good nutrition in a small bite.
These will keep well in the fridge (if there not all gone)! for 3-4 days.
Best of luck to everyone starting there exams tomorrow.


200 g dates.
100g dark chocolate.
100 g mixed nuts.
1 dessertspoon of cocoa powder.
1 tsp honey. (I used Sarah’s Mileeven honey with cinnamon).
Pinch sea salt.
1 level dessertspoon of maca powder, (optional but is good for energy, easily found in all supermarkets now).
1 tsp vanilla.


1. Cover the dates in water & leave to soak for 30 mins.
2. In a blender (nutribullet type), blend the dates until smooth.
3. Remove to a bowl.
4. Blend the nuts until almost powder like.
5. Melt the chocolate.
6. Mix everything into the bowl and stir well to combine.
7. Leave to set in the fridge for 5-10 mins.
8. In a small bowl, mix chia seeds & desiccated coconut together.
9. Taking approx. ½ dessertspoon of the mixture roll into a ball, toss it in the coconut/chia mix until covered.
10. Store in the fridge in a sealed container.

About optimalhealth&performance

Performance Nutrition or Dietary Coaching? You can avail of both at Optimal Health & Performance. Fuel your body & mind. Individual one to one consultations, 12 week packages or online, you choose. Choose from; gain more energy, sleep better, look better, improved health & well being. Weight loss/ gain/fat loss/muscle gain. Fuel you body! Weight loss clients, eat don't starve! You will gain a long term meal plan you can adapt to your life and lose/maintain weight. Consistently working with athletes from many different sports all looking for the edge on their competitors and all seeing marked results In their performance. A regular runner (having ran up to Ultra distance), with some S&C and various other sports I know what it takes first hand to fuel your body and recover better so you can do it all again the next time!
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