Loving the BITE: Peanut Butter Protein Power Cookie

28
Aug
2014

pbcookiesTurns out, people like cookies.  After a lot of excitement and positive feedback with the oatmeal cookie fuel recipe, I thought I’d add one of my favorites to the mix: Peanut Butter “Protein Power” Cookies.  This cookie has great long-lasting-fuel ingredients.  It can work on the bike, or even as a snack (see below). Easy to make, and even easier to eat.

Check it out and see if you’ll stash it in your jersey pocket this weekend.

Recipe of the Week: Peanut Butter Protein Power Cookie

Ingredients:

  • 1 Cup natural peanut butter (or almond butter)
  • 1/3 cup honey (local, raw if possible)
  • 1 egg (cage-free, high DHA)
  • 1/3 cup chia seeds
  • sprinkle of cinnamon, optional
  • small pinches of salt, optional*

*If making for an everyday snack, omit salt.  If using for bike fuel, make sure to add sprinkle salt on cookies.

Directions:

Preheat oven to 350 degrees F. In a medium bowl, mix all ingredients except salt and cinnamon.  Spoon onto a cookie sheet lined with parchment paper, about 1 heaping tablespoon per cookie.  The batter may seem a little too soft, but they’ll turn out just right.  Cook ~12 minutes or until slightly browned around edges.  Optionally, sprinkle with cinnamon and add a pinch of salt to each cookie. Allow to cool about 5 minutes before transferring.  Enjoy! Makes ~18-24 cookies, each with approximately 147 calories, 18 grams carbs, 6 grams protein, 100 mg sodium.

Comments:

Like our Oatmeal Cookie Fuel, you can look forward to a great tasting real-food fuel option this week.  You’ll get:

Carbohydrates and Energy Ingredients: These PB cookies contain honey as their main carb source, which is a great fuel for your ride.  Honey offers a mix of glucose and fructose and have been shown to provide ongoing energy similar to maltodextrin.  What’s more, this real food goes down easy and feel light in the stomach.  Since these cookies are relatively low-sugar and low-carb, you’ll want other carb sources along with them if using for riding fuel.

Long-lasting Energy without too much Fiber:  Additionally, chia seeds and peanut butter will provide slower-burning energy that is perfect for a 2+ hour ride.  While chia seeds are a significant source of fiber, they seldom cause digestion issues for atheltes, especially when mixed and cooked in a recipe such as this.

Protein: You’ll get protein from the peanut butter, egg,  and chia.  On a long ride, these proteins will be a welcome long-lasting energy source and will contribute to recovery afterwards.

Sodium: Adding a pinch of sea salt to each cookie will add needed sodium for your ride…usually about 100 mg or so.

Real Food Fueling:  You know the story: many athletes simply feel better, and suffer less stomach distress, when they choose real, simple foods rather than “engineered” ingredients manipulated to meet specific nutrient parameters. Often, they work even better to fuel us while satisfying our hunger and nutrition needs.  I’m certainly not against all gels and drinks…I use them and recommend them as well.  However, you can use them for hourly nutrient goals and add in real foods every few hours to get in everything you need – this strategy works as a great plan for most athletes.

If you’re a peanut butter fan, this may be right up your alley.  Or, if you’d like, try almond butter instead.  Many options for the  many great miles ahead of you on your bike.

Fuel Your Ride. Nourish Your Body. 

Enjoy Your Ride
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2 Responses to “ Loving the BITE: Peanut Butter Protein Power Cookie ”

  1. Emily on August 31, 2014 at 12:09 am

    No flour or grain of any sort? Do these really hold together? I love all the ingredients but just don’t see how they could “work”.

    • Kelli, RD on September 3, 2014 at 3:15 pm

      That’s right, no grain or flour. They are chewy and hold up well. There’s actually a lot of pb cookie recipes without flour, the trick with this one was using a liquid sweetener (honey) instead of sugar. But, after a lot of tweaking, they come out great! Let me know what you think…

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Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

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