Apple Pie Spice Protein Bites. V. GF. Raw.

Welcome fall with these Apple Pie Spice Protein Bites. (vegan, gluten-free & raw)

I’m smitten with October.  The weather, especially in the morning, is getting much more crisp.  I’ve broken out the long sleeve running shirts, sweatshirts and even my running gloves.  The leaves are changing, heartier dishes and stews are getting prepared in our kitchen and all is right with my world.

Lately, I’ve been back to cooking for several clients over the past month and these are definitely in rotation.  The combination of ingredients is so powerful, energy-sustaining & heart healthy packed with protein, omegas and necessary fats to keep your body balanced & running smoothly.  These bites are perfect pre or post training & are a favorite to keep on hand when you just need a sweet treat but don’t want to blow your healthy eating regimen.  You can also roll these into bites, like I did or into a lined loaf pan and sliced like snack bars.  I’ve also used this as a crust for some raw pies.  The ideas are simply endless.


2 cups of walnuts (shelled)
24 Medjool dates (yield about 2 cups)
1 tablespoon of apple pie spice blend
1 teaspoon of pure vanilla extract
1/4 teaspoon to 1/2 teaspoon of sea salt (depending on your taste preference)
1/4 teaspoon of ground cardamom
2 tablespoons of hemp hearts


Into your food processor, add your walnuts and blend down until the nuts are fully processed (see photo).
Place the blended nut mixture into a bowl. Add your dates and process until fully broken down and it forms a large ball. Break that mixture up and evenly distribute in your food processing bowl and add your other ingredients and nuts back into your processor.   Blend until fully incorporated.  Sample and adjust your seasonings.  I did add a pinch more salt to the mixture.  Using a small scoop, form bites and place on a platter.  Repeat.  Bites can be stored in an airtight container or ziploc baggie in the refrigerator or freezer.  I recommend the freezer for extra longevity.  If freezing, remove and let thaw for a few minutes before eating so it softens up a bit before eating. Enjoy!  img_1769     img_1891

So I told you all that I did a photo shoot with Garmin Fitness two weeks ago.  I’ve been sharing some pics on my Instagram & wanted to share some here in case you don’t have an account.


I’ll be sharing more as the days go on.  I’m very thankful for the opportunities Garmin affords me.

So to recap last week – I did finally start to run again after taking 6 days off to let my knee recoup a bit two weeks ago.  I had taxed it a bit too much with my excitement of building my mileage back up.  My mind is ready for me to run 2o milers but my knee wasn’t having it yet.  So I’ve been gradually introducing more runs in with only one day of rest in between and  ran twice, taking 1 day off in-between.  Last week I managed to run 25 miles (7, 8 & 10) with  no issues.  I have absolutely no pain, some swelling at night, but I feel great.  So this is what this week looks like thus far:

Saturday: Rest day.
Sunday:  9.75 hilly, windy miles along Amish farms
Monday: 60 m elliptical/65 m treadmill walking on incline with weights for upper body/abs

I go back to my orthopedist the beginning of November to get cleared to run marathons & ultra distances.  I’m hoping to be able to get one of my favorite trail marathons in this year but we shall see.

Happy October!


— Knead to Cook

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  1. Just for clarity, these look great but are unlikely to be sugar free, as vanilla essence almost always has sugar in it.