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Essential Oils Diet Book Essential Lifestyle Approved Recipe

Need a healthy pick-me-up? My Energy Bites are the perfect solution! They’re full of protein and revitalizing ingredients. Your entire family will love them! I make a batch over the weekend and store them in the fridge, so I have healthy snacks all week. Bring them to sports practice, school, or work for a renewing treat.

These energy bites are always a hit with the entire family. They hit the spot when you’re craving something sweet!

Healthy Ways to Boost Energy

Everyone experiences energy slumps from time to time, and they seem to hit at the most inconvenient times! Instead of running to toxic energy drinks, try boosting your energy naturally with one of these tips.

Get Proper Rest

The number one cause of energy slumps is not getting enough sleep. Lack of sleep can literally cripple a person. Do everything you can to get a good night’s rest!

Good sleep habits may mean going to bed earlier or including relaxing essential oils in your nighttime routine. You may even need to stop using technology past a specific time. Screens are a significant disruptor of circadian rhythms and make it harder to fall asleep. (1) If you must use a screen close to bedtime, use your device’s “bedtime” mode. This setting emits yellow light versus blue. You can also purchase blue-light blocking glasses.

If you’re in a season of life where sleep is hard to come by, like your baby’s first year, snag a power nap when you can. In God’s grace, you will accomplish everything you need to!

Fuel Your Body Well

Sugar and white flour can cause blood sugar crashes, making you feel depleted. Fuel your body correctly and watch your energy levels rise! Fresh fruits, vegetables, and natural sweeteners are tasty additions to your diet that won’t leave you feeling exhausted.

Healthy foods will also provide your body with energy-boosting nutrients. If your body is deficient in key nutrients, it can feel sluggish. Include these whole ingredients in your diet whenever you can. We have a slew of nourishing recipes in our index if you need inspiration.

Cut Back on Caffeine

This step may seem counter-productive. After all, doesn’t caffeine increase energy? Many people reach for coffee or energy drinks to give them a mid-afternoon boost, not knowing they’re in for an energy crash later!

Try swapping your coffee for a cup of matcha. Matcha tea includes an amino acid called L-theanine that releases caffeine slowly. (2)  This process is easier on your body and less likely to cause a crash! Of course, you can always ditch caffeine entirely for energizing foods, like these energy bites.

Healthy Snack Ingredients 101

This recipe uses simple ingredients to create a delicious energy bite. This treat is naturally sweetened with fruit! Here’s what you need to add to your shopping list.

Gluten-Free Sprouted Oats: Oats are naturally gluten-free and full of protein. They’re classified as a “complex” carb, which means it takes longer for the body to absorb them. Carbohydrates are the body’s primary energy source, and you shouldn’t avoid them. I recommend using uncooked, rolled oats as they have the best texture.

Organic Flax Meal: I love eating these energy bites on busy days because they’re so filling. Flax meal contains soluble fiber, which slows the digestion process helping you feel fuller longer. (3)

You can find flax meal at most well-stocked grocery stores. If you’re having trouble finding this ingredient locally, you can always find it online.

Mama Z Pro Tip: Purchase whole flax seed and make your own flax meal by processing it in a food processor or blender. This makes your treats taste fresh. The dry goods container for the VitaMix is my ultimate favorite tool for the job!

Organic Shredded Coconut: Coconut is a great energizing food because it’s full of medium-chain triglycerides. These compounds go straight to the liver and give your body an instant energy boost. (4)

When purchasing shredded coconut, be sure to get unsweetened varieties. I use very finely shredded coconut. It’s almost powdered! Larger pieces of coconut will require adjusting other ingredients, so the energy bites stick together.

Organic Unsweetened Nut Butter: Nut butter gives your body a healthy dose of omega-3s, filling you with energy. (5) Use your favorite kind of all-natural, unsweetened creamy nut butter. I love using sunflower, almond, or cashew butter!

Our favorite brand of unsweetened nut butter is from NuttZo. You can also find a similar product at Costco. Bulk buys for the win!

Organic Unsweetened Dried Fruit: Dried apricots and dates give these energy bites a hint of sweetness. Dates are a common ingredient in energy balls as they’re sticky. When combined with apricots, you have energy balls that taste great and stick together. Win-win! Be sure to look for dried fruit with no added sugar.

Organic Unsweetened Dried Cranberries: A simple cranberry packs a considerable punch! While commonly associated with holiday dinners, you can enjoy their benefits all year. These berries contain tannins that can lower your risk for cardiovascular disease. (6) The most impressive health benefit that cranberries tout is that they can kill and slow the growth of existing cancer cells. (7)

It can be hard to find unsweetened cranberries, but we’ve had success with Eden cranberries and currants.

That’s a lot of advantages in one little berry!

Make Energy Bites

This recipe is easy to put together and makes enough for an entire week! You’ll have a hard time keeping your family out of these treats.

Energy Bites
Prep time
Total time
  1. In a small saucepan over medium-low heat, simmer the apricots until mushy. You may have to add more water to reach the right consistency.
  2. Add the apricots and dates to a blender or food processor and blend until pureed.
  3. Place the puree, oats, flax meal, coconut, and nut butter in a large bowl. Stir until well combined.
  4. Fold in the chopped cranberries.
  5. Roll the mixture into bite-size balls and refrigerate.

Step One: Create the Fruit Puree

Add the water and dried apricots to a small saucepan and simmer over medium-low heat until the fruit is mushy. As the apricots rehydrate, you may have to add more water.

Place the apricot mixture and dates in a blender and process until the fruit is pureed.

Step Two: Add the Rest of the Ingredients

Pour the puree into a large bowl and add the oats, flax meal, shredded coconut, and nut butter. Stir until well combined. Fold in the chopped cranberries.

Step Three: Form the Energy Bites

Roll the mixture into bite-size balls. Store in the refrigerator. Enjoy!

Mama Z Pro Tip: Keep your energy balls in the refrigerator. This helps them stay together, and it makes them taste sweeter! They’re also less sticky and more manageable for little ones to eat.

Speaking of little ones, be sure to make some smaller energy balls for them!

Did you know your environment can affect energy levels? It’s true! Homes filled with toxic chemicals and unhealthy ingredients can cause many issues. Thankfully, making changes doesn’t have to be complicated!

In Dr. Z and Mama Z’s Toxic-Free Healthy Home Makeover, you’ll see what changes we made to create a toxic-free haven. We take you on a tour of our pantry, bathroom, kitchen, and garden to give you a tangible look at natural living.

You’ll leave this free screening inspired to create a more abundant life for yourself and those around you.



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