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Great Post Workout No-Bake PB&J Bites

Great Post Workout No-Bake PB&J Bites

Amy Salant

Summer is officially here, which means NO ONE wants to be slaving over a hot stove! In the spirit of our last Group Nutrition where the topic was making good choices for Pre and Post Workout meals, here's a delicious No-Bake Receipe for PB&J Bites. After all, who doesn't like a good PB&J??? Enjoy!


No-Bake Post Workout Recovery PB&J Healthy Bites

Recipe for optimal recovery

YIELD: 1 dozen bites


• ½ cup dried cherries

• 2/3 cup Uncle Sam cereal

• ¼ cup chopped nuts

• 1 heaping tbsp of Natural Peanut Butter

• 1 teaspoon cinnamon

• pinch of sea salt


1. Blend dried fruit and cereal together in blender or food processor. Transfer to large bowl.

2. Mix in nuts, peanut butter, and any additional flavoring. Mix well with hands.

3. Roll mixture into individual small balls, about the size of a ping pong.

4. Place balls on a cookie sheet lined with parchment paper, then place the sheet in freezer.

5. Freeze for 30 minutes, then transfer to plastic bag or container for storage.

These PB&J Fuel Bites will keep in the fridge for up to 6 weeks.



Health Benefits:

Dried cherries, an anti-inflammatory and an antioxidant, aid in muscle repair. Peanut butter contains Vitamin E and protein, both of which help with muscle repair and recovery. The nut-free alternative, pumpkin seeds are also high in protein for muscle repair. Nut butters in general have Vitamin E and protein which aid muscle repair. Vitamin E also accelerates blood circulation, which is great post workout. Sea salt will aid in electrolyte balance. Uncle Sam cereal is a good choice for post-run carbohydrates without any added sugar.

Nutritional Value: Each bite contains approximately 51.5 Calories, 2.3 grams Fat, 38.3 mg Sodium, 55.2 mg Potassium, 6.8 g Carbohydrates, 1 g Fiber, 1.7 g Sugar, and 1.5 g Protein.

Note: To make this recipe gluten free, use Erewhon cereal. To make this recipe nut free, use sunflower or pumpkin seeds instead. If you can’t find dried cherries, use 5 dried plums, a great source of potassium, instead. If you’re watching your sodium intake, exclude sea salt.

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