Hormone Friendly Energy Bites

When our hormones start to shift and fade and takes our energy with it, a healthy snack becomes more than just fuel. My recipe for no-bake energy balls are packed with ingredients that love your body back: hormone-balancing seeds, heart-healthy nuts, mood-boosting dark chocolate, and fiber-rich dried fruit. These are designed with us perimenopausal and menopausal women in mind, and each bite offers a delicious way to support steady energy, curb cravings, and nurture your well-being from the inside out.

These bites in my opinion are an absolute treat that I look forward to and honestly, I have to stop myself from over eating them I love 'em so much. This obsession starts with my love of peanut butter and only gets better with the added sweetness of dried fruit, and let's not forget a no-brainer - chocolate! All together, these little snacks make a satisfying, on the go treat that go beyond just being yummy. They're actually good for us over 40 women who's dietary needs get a bit more specific as we age. Let's breakdown what we're working with here:

Nourishing Ingredients for Midlife Vitality

First up the basis of this recipe that holds it all together is a nut butter. I love peanut butter, and often use half peanut butter and half a nut butter. The best in this category is a Costco favorite the Kirkland Mixed Nut Butter. And this butter includes the unique added bonus of a variety of seeds. A great addition to this recipe if you can get it, but if not I've got you covered.

Next up are chopped nuts and seeds. Here's where you can get even more creative. There's so many to choose from so "go nuts". I personally love walnuts and pistachios but chopped pecans, almonds or peanuts work too. You really can't go wrong here. My favorite seeds are chia and ground flax, but again whatever are your favorites go ahead and throw them in.

Add to this a dried fruit of your choice. Once again, it's all personal preference. Dried cranberries, cherries or raisins all work. I think chopped dried apricots would be lovely here.

Finally we have chocolate and a sweetener. I use Lilly's semi-sweet chocolate to avoid added sugar. A little bit of cocoa powder can be added to boost the chocolatey taste, but that's optional. For sweetness I love maple syrup or honey, but circling back to the dried fruit I think chopped dates would serve two purposes here with the fiber of fruit and a punch of sweet!

What Makes These So Good

So I've gone over the ingredients in terms of flavors and variety, but here is the best part. A breakdown of why these are great of peri-menopause/menopausal women:

Ingredient	Benefit for Midlife Women
Chia & Flax Seeds	Rich in omega-3s and phytoestrogens—support hormone balance, heart health, and digestion.
Nut Butters	Provide healthy fats and protein—help stabilize blood sugar and support mood.
Dried Fruit	Natural sweetness + fiber—supports gut health and curbs sugar cravings.
Dark Chocolate	Boosts serotonin and magnesium—supports mood, sleep, and brain function.
Nuts	Packed with minerals like calcium and magnesium—support bone health and satiety.

I kept the categories general as again, all of the ingredients in this recipe are customizable and each deliver their own unique benefits. And that's what I love about it. Below I show the specific ingredients I use, so feel free to replace with your own favorites.

Hormone-Friendly Energy Bites

Ingredients

• 1 cup rolled oats (whole or ground)

• ¼ cup peanut butter

• ¼ cup nut butter

• ¼ cup pistachios (chopped)

• ¼ cup walnuts (chopped)

• 2 tbsp ground flaxseed

• 2 tbsp chia seeds

• ⅓ cup chopped dried fruit (cherries, apricots, or cranberries)

• ¼ cup dark chocolate chips (70% cocoa or higher)

• 2 tsp cocoa powder (optional)

• 2-3 tbsp honey or maple syrup (optional for added sweetness)

• 1 tsp vanilla extract (optional)

• Pinch of salt

Instructions

1. In a large bowl, mix all ingredients until well combined. (Blend oats into a powder separately to make the balls stick together better)

2. Roll into 1-inch balls and place on a parchment-lined tray or directly into an airtight container.

3. Chill in the fridge for 30 minutes to set.

4. Store in an airtight container in the fridge for up to a week

TIPS:

• If the mixture gets too sticky while forming, just dampen your hands with a little water as needed

• Add more nut butter if the mixture is too dry

• Add in a little protein powder for an extra protein boost