Energy Snacks Montreal Newspaper

Madame Labriski with bubbles releases one the fourth book of cooking, this time with the theme of energy foods. Always loyal to your favorite ingredient, pure persimmonwhose sweetness perfectly replaces refined sugar, offers 75 recipes that are good for your health while tasting good!

“It is said that out of 8 million Quebecers, 4 million have health problems due to refined sugar. I said to myself that something had to be done to change things. My experience as a marathon runner has taught me that if you have a goal and walk towards it every day, you can achieve great things! says Madame Labriski, alias Mériane Labrie, visionary entrepreneur, mother and author of four cookbooks.

Since the creation of her blog in 2012, Ms. Labriski has surrounded herself with a virtual community that confirms every day that her intuition was right. His idea to replace refined sugar with persimmon puree is all the rage!

“People tell me that it has changed their lives, that they have regained their healthy weight and that they have more energy. Dates are a fruit rich in fiber, full of nutrients and by replacing it with sugar in recipes, we get the sweet side, with fewer calories, without the disadvantages of refined sugar! In addition, thanks to its neutral taste, we often do not guess its presence. It’s magic! »

Behind muffins and biscuits, it is the world of granola bars, granola bites, energy balls and other healthy food recipes, without refined sugar, without gluten and without lactose that she explores in her latest book. Snacks energeticpublished this week by Éditions de l’Homme.

“Everyone can benefit from it. An athlete will get energy from him for training and the child at school or workshop on his computer will have better concentration. These foods are supportive, soothing, without the high and low levels of refined sugar. We enjoy them with pleasure, without guilt, because they are only good ingredients “, explains Mrs. Labriski.

Easy to prepare

As described in his books, making persimmon puree is easy. You can also buy it prepared, thanks to the range of Madame Labriski products, available in grocery stores from 2018.

With few ingredients, often without cooking, his snack recipes can be prepared in a short time. Eating with pleasure is Ms. Labriski’s motto. “We all need happy food, every day. When we cook, we decide what we put in our bowl. If what you decide is good for your health, there is no reason to feel guilty! »

Discover Madame Labriski’s universe by visiting

Dates are the fruit of the date palm, a palm-like plant that grows in oases, in the heart of the desert, in the Middle East and North Africa. Rich in sugars and fiber, it contains several nutrients, such as potassium, magnesium and calcium, as well as vitamins.

I discovered that thanks to its neutral taste, persimmon puree can replace refined sugar in almost any recipe, neither first nor known! It is not true that all my recipes taste dates, its taste is combined with other ingredients and does not mask them “, says Mrs. Labriski.

To make persimmon puree, nothing could be easier!

Heat 3 cups of dried dates in a saucepan with 1 and 2/3 cups of water for 8 minutes. Mix and let stand. Once the mixture has cooled, simply place it all in a blender until you get a texture similar to that of Greek yogurt.

Madame Labriski replaces sugar with dates baked in recipes for muffins, biscuits, granola bars, energy balls, cakes, brownies, chocolate sauce, smoothies and even energy drinks. “It’s magic!” She said.

Chocolate boom! (Healthy Chocolate Energy Balls)


0409 Zest Labriski Libri

BUM! BUM! BUM! It’s the holiday season whenever you make these balls at home. Finished immediately, left immediately. Another good reason to move more … because it thrives with these energy balls!

Size: 20 balls

  • power 115 calories
  • proteins 3 g
  • Carbohydrates 14 g
  • FIBER 3 g
  • fat 6 g
  • Dates – 150 g 1/2 cup
  • Natural butter of sunflower seeds (or peanuts *) – 100 g 1/3 cup
  • Ground flax seeds (or insect powder) – 15 g – spoon. soup
  • Oatmeal wrapped in fast cooking (gluten free) – 135 g – 1/2 cup
  • Cocoa – 30 g 1/3 cup
  • Chopped dates – 55 g 1/3 cup
  • Sunflower seeds – 40 g 1/4 cup
  • Minced coconut without sugar – 25 g – 1/4 cup


  • Dark chocolate chips – 40 g 3 tbsp. soup
  1. Wash your hands well.
  2. In a bowl place all the ingredients, including the pieces of dark chocolate, as desired and mix well.
  3. Mix, so that the dough makes the balls themselves (actually!).
  4. Form balls by hand by pressing.

* Delicious made with peanut butter … but they will no longer be without peanuts!

A healthy, nutritious and delicious snack that fits in the children’s lunch box, is it possible? Oh yes ! The use of sunflower butter in this recipe avoids all forms of allergens. Bet that your little ones will see nothing but fire and ask for more! “If you can think it, you can do it. »

Vitality burst (protein granules, almonds, cinnamon and raisins)


0409 Zest Labriski Libri

Again, there is often a lot of sugar and saturated fat in store-bought granules. Here, we celebrate the choice and happiness to eat healthy by having a good time. The challenge: not to eat them all in one day (like me!).

cooking : 25-30 minutes | Bakery : 160 ° C (325 ° F)

  • power 160 calories
  • proteins 6 g
  • Carbohydrates 17 g
  • FIBER 4 g
  • mATERIALS fatty 8 g
  • Dates – 150 g – 1/2 cup
  • Vegetable oil (canola, camellia or sunflower) – 50 g – 1/4 cup
  • salt – 1 pinch
  • Vanilla extract – 15 ml – 1 tablespoon. soup
  • Ground cinnamon – 15 ml – tablespoon. soup
  • Whole chia seeds (or insect powder) – 20 g – spoon. soup
  • Oats with quick cooking wraps (gluten free) – 180 g – cups
  • Dry TVP (textured vegetable protein) (or chopped sunflower seeds) – 92 g – cup
  • Raisins – 80 g – 1/2 cup
  • Pumpkin seeds – 75 g – 1/2 cup
  • Sliced ​​almonds – 60 g – 2/3 cup
  1. Preheat the oven to 160 ° C (325 ° F).
  2. Place the shelf in the center of the oven.
  3. Lay a sheet of parchment paper or a silicone mat on a sheet of biscuits.
  4. In a bowl combine the persimmon puree, vegetable oil, salt, vanilla extract and ground cinnamon.
  5. Include the rest of the ingredients. (Yes, we put dry TVP in the mix.)
  6. Place the preparation in the pan and spread it well.
  7. Bake for 25 to 30 minutes or until mixture is golden brown.
  8. Allow to cool and store in an airtight container.

Sliced ​​almonds are toasted more crunchy and enhance the flavors. To grill, place in the center of the oven for 5 to 10 minutes at 180 ° C (350 ° F), taking care to look at them. Delicious!

Muscle Melting (Peanut Butter Protein Catrons)


0409 Zest Labriski Libri

Too good to be true, this peanut butter sponge is an Olympic achievement that tastes so good. No, but is it possible to be so good, decadent and healthy at the same time? Oh yes ! That’s why it’s meaty as a snack.

freeze : 2 hours | quantity : 24 square

  • power 125 calories
  • proteins 6 g
  • Carbohydrates 7 g
  • FIBER 2 g
  • mATERIALS fatty 9 g
  • Dates – 200 g – 2/3 cup
  • Natural peanut butter – 300 g – cup
  • Vegetable protein powder (or whey protein) – 50 g – 1/2 cup
  • Ground peanuts – 120 g – cup
  • Dark chocolate chips (optional) – 13 g – tablespoon. soup
  1. Place a sheet of parchment paper in an 18 cm or 20 cm (7 in or 8 in) square casserole.
  2. In a bowl combine the persimmon puree, peanut butter and vegetable proteins.
  3. Add the filling ingredients and mix.
  4. Pour the mixture into the mold.
  5. Use your hands (very clean!) To spread the preparation and finish with a spatula to get a smooth and uniform surface.
  6. Garnish with ground peanuts and, if desired, dark chocolate.
  7. Let rest in the refrigerator for 2 hours.
  8. Cut into 24 squares using a pizza cutter and store in the refrigerator.

Fudge is usually synonymous with food that is very (very) rich in sugars. This is far from the case with this recipe, which also contains a very interesting contribution of protein for a good satisfying snack.

Ice cream cabinet (Chocolate protein shake in the flavor of your choice)


0409 Zest Labriski Libri

This drink is a real delirium in the mouth. It is so creamy and velvety that it looks like drinking ice cream. But no, we are full of protein!

quantity : 500 ml (2 cups)

  • power 275 kal
  • proteins 30 g
  • Carbohydrates 34 g
  • FIBER 6 g
  • mATERIALS fatty 6 g
  • Dates – 75 g – 1/4 cup
  • Vegetable drink (or milk) – 460 g – 2 cups
  • Cocoa – 10 g 1 1/2 tablespoons. soup
  • Vegetable protein powder (or whey protein) – 50 g – 1/2 cup
  • Extract as you wish * – 0.6 to 1.25 ml 1/8 to 1/4 spoon. tea
  • Ice cubes – 250 ml 1 cup

Put all the ingredients in a good blender.

Start the engine (ha! Ha!) And mix well.

Throw in a glass and enjoy this moment of well-being.

* In grocery stores there are several types of extracts: vanilla, mint, coconut, almond, caramel, orange, etc. Choose the one you prefer. Personally, I like chocolate mint.

You need at least 20g to 25g of protein in immediate recovery to stimulate good recovery after a workout that has placed significant muscle demands. This smoothie is all you need to recover well!

Four minutes per kilogram (protein flakes with maple syrup)

0409 Zest Labriski Libri

Maple syrup is an excellent fuel for athletes. A friend challenged me to give birth to the perfect biscuit to eat to refuel spontaneously to run fast … for a long time.

cooking : 15 minutes | Bakery : 180 ° C (350 ° F) | quantity : 12 pete

  • power 160 calories
  • proteins 5 g
  • Carbohydrates 30 g
  • FIBER 4 g
  • mATERIALS fatty 3 g
  • Dates – 150 g 1/2 cup
  • Maple syrup – 165 g 1/2 cup
  • eggs – 50 g –
  • Baking powder – 15 ml 1 tablespoon. soup
  • Salt – 1 pinch
  • Vanilla extract – 5 ml 1 tablespoon. tea
  • Ground flax seeds (or insect powder) – 30 g – 1/4 cup
  • Dry TVP (textured vegetable protein) – 46 g 1/2 cup
  • Oatmeal (or wheat or gluten-free mixture) – 60 g 1/2 cup
  • Rolled cooking oats (gluten free) – 90 g 1 cup


  • Raisins – 80 g – 1/2 cup
  1. Preheat the oven to 180 ° C (350 ° F).
  2. Lay a sheet of parchment paper or a silicone mat on a sheet of biscuits.
  3. In a bowl combine the persimmon puree, maple syrup and egg.
  4. Mix baking powder, salt, vanilla extract and ground flax seeds.
  5. While mixing, add the TVP, oats, rolled oats and raisins, if desired. (Yes, we put dry TVP in the mix. TVP will bring a crunchy aspect.)
  6. Pour the dough into the plate with a spoon or portion.
  7. Bake for 15 minutes.
  8. Allow to cool before eating.

Oats are a very popular food for athletes, especially when eaten before physical exertion. Easy to digest, it is rich in carbohydrates and quite satiating. Everything you need to perform well!

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