Anchor Bites

It’s hard to believe that I’ve been creating recipes for over 25 years. From my time at the Drexel Food Lab, developing recipes for the James Beard Award-nominated "Cook for Your Life," to cooking for my loved ones with gluten sensitivities, my journey has always been about using food as a way to help others feel their best. I designed these pillowy bites to help regulate blood sugar, keep you feeling full, support muscle recovery and provide your body with sustained energy. Regulated blood sugar is foundational to long-term health and symptom management, no matter your health goal or concern.

Packed with rolled oats, chia seeds, flaxseeds, and psyllium husk, they are loaded with soluble fiber - known for its ability to help lower LDL cholesterol, support blood sugar regulation, and promote digestive and heart health. The protein in these bites supports muscle repair and helps keep you feeling satisfied longer, while the soluble fiber slows sugar absorption, helping maintain steady blood sugar levels throughout the day. Plus, the hint of cinnamon isn’t just delicious—it’s been shown to improve insulin sensitivity and support healthy blood sugar regulation.

Depending on your protein powder, each bite delivers over 11g of protein, 5g of fiber, and about 120 calories—making them the perfect snack to sustain your energy and support your health goals.

Ingredients

2.5 scoops (70g) Chocolate Protein Powder

1/4 cup Rolled oats

3 tablespoons Chia Seeds

1 tablespoon Ground Flaxseed

1 tablespoon Almond Butter

1 teaspoon Psyllium Husk

1 teaspoon Cinnamon

1 teaspoon Vanilla Extract

Water or Milk of your choice, as needed to bind, use conservatively

Instructions

1. Mix Dry Ingredients: In a large mixing bowl, combine the protein powder, rolled oats, chia seeds, flaxseed, psyllium husk, cinnamon and any sweetener you might like (optional).

2. Add Wet Ingredients: Stir in the almond butter, vanilla extract, and fresh blueberries. Add water or almond milk a tablespoon at a time until the mixture holds together like dough.

3. Chill: Refrigerate the balls for at least 30 minutes to firm up.

4. Form the Balls: Divide the mixture into 6 equal portions (roughly 2 tbsp of mixture per ball) and roll them into balls. They can get a little sticky so consider placing each ball in a mini cupcake liner.

5. Store: Keep them in an airtight container in the fridge for up to a week.
   

References

https://doi.org/10.1093/nutrit/nuz067

https://doi.org/10.1139/apnm-2015-0550

https://doi.org/10.1039/d1fo01935j