Fueling Fighters: My Peanut Butter Oat "Power" Balls Recipe for a HEMA Sports Event

Ingredients

• 125g Oats

• 2tbsp chia/flax seeds

• 120g peanut butter

• 80mls maple syrup/honey

• 1tsp vanilla extract

• 90g chocolate chips

• 3tbsp desiccated coconut

Method

1. Add all ingredients a large mixing bowl and stir to combine.

2. If too wet, add more oats. If too dry add more nut butter.

3. Place in the fridge for 30mins.

4. Roll into 1” balls.

5. Enjoy immediately or as a quick breakfast or snack on the go.

6. Can refrigerate for 2 weeks or freeze for 3 months.

How My “Power Balls” Earned Their Name

When I hosted my first Historical European Martial Arts (HEMA) event snack stall, I knew I needed the perfect snack to keep my fellow fighters energised throughout the day. HEMA is an intense sport that requires endurance, strength, and sharp focus, so having a nutrient-dense snack on hand was essential. Enter my go-to recipe: Peanut Butter Oat Balls, or as I like to call them "Power Balls". Packed with protein, fibre, and healthy fats, these bite-sized energy balls were a huge hit among fencers, and they provided the fuel needed to last through gruelling competition. In this post, I'll share my simple, no-bake peanut butter oat "Power" balls recipe, along with some tips for making them perfect every time.

Why Peanut Butter Oat Balls?

As any HEMA practitioner knows, proper nutrition is key to optimal performance. Long training sessions demand sustained energy, and sugary snacks just don’t cut it. My peanut butter oat balls are packed with complex carbohydrates from oats, protein from peanut butter, and natural sweetness from honey, making them an excellent pre- or post-fight snack. They are also portable, easy to make in bulk, and don’t require refrigeration—perfect for an all-day event.

Ingredients You’ll Need

One of the best things about this recipe is how simple and adaptable it is. You only need a few ingredients to get started, and you likely have most of them in your pantry already:

• 125g old-fashioned oats (for sustained energy and fibre)

• 120g natural peanut butter (a great source of protein and healthy fats)

• 80mls honey (for a natural energy boost, golden syrup can also be used for a vegan alternative)

• 1/2 teaspoon vanilla extract (for flavor enhancement)

• 2tbsp flaxseeds and chia seeds (for added fiber and omega-3s)

• 90g mini chocolate chips (optional but adds a delicious touch, I used white chocolate)

• 3tbsp desiccated coconut (for texture and a subtle sweetness)

• A pinch of salt (to balance flavors)

Nutritional Information (Per Serving, Approximate Values)

Each peanut butter oat ball (assuming a batch of 12) contains:

• Calories: ~120 kcal

• Protein: ~4g

• Carbohydrates: ~12g

• Fats: ~7g

• Fiber: ~2g

• Sugars: ~6g

These values may vary slightly based on the exact ingredients used.

Step-by-Step Instructions

1. Mix Ingredients: In a large bowl, combine the oats, peanut butter, honey, vanilla extract, flaxseeds or chia seeds, and salt. Stir until well blended.

2. Add Chocolate Chips: If using chocolate chips, fold them into the mixture.

3. Chill: chill mixture for 30mins to enable easier formation of balls.

4. Shape the Balls: Using your hands or a small cookie scoop, roll the mixture into bite-sized balls, about 1 inch in diameter.

5. Chill: Place the energy balls on a baking sheet lined with parchment paper and refrigerate for at least 60 minutes. This helps them firm up and hold their shape.

6. Enjoy or Store: Once chilled, store the peanut butter oat balls in an airtight container. They’ll stay fresh for up to a week at room temperature or up to two weeks in the fridge.

Customization Options

One of the best things about these peanut butter oat balls is how customizable they are. Depending on dietary preferences or available ingredients, you can easily switch things up:

• Nut-Free Version: Swap peanut butter for sunflower seed butter.

• Extra Protein: Add a scoop of protein powder to the mixture.

• Different Sweeteners: Use maple syrup or agave nectar instead of honey.

• More Crunch: Add chopped nuts or crushed granola for extra texture.

Why These Were The Perfect Snack for My HEMA Event

When I planned my HEMA snack stall, I knew I needed a snack that was not only nutritious but also practical. These peanut butter oat balls were ideal because:

• Quick and Easy to Make: I could prepare them in advance without spending hours in the kitchen.

• Mess-Free: No sticky fingers or crumbs, making them perfect for a quick break between matches.

• Energy-Boosting: The combination of oats, peanut butter, and honey provided sustained energy, keeping fighters sharp and focused.

• Crowd-Pleasing: Everyone loved them! Even those who weren’t usually fans of “healthy snacks” found them delicious.

Final Thoughts

Hosting my first HEMA snack stall was an unforgettable experience, and having the right food available made all the difference. These peanut butter oat balls provided the perfect balance of convenience, nutrition, and great taste. If you’re planning a HEMA tournament, a long sparring session, or even just looking for a tasty, healthy snack, give this recipe a try. Your body—and your fellow fighters—will thank you!

Have you tried making energy balls before? What are your favorite HEMA-friendly snacks? Let me know in the comments below!

Alternatively if you would like Holistic Health, Step by Step to provide a snack or food stall at your event, contact us using the button below!

Hosting My First HEMA Snack Stall: A Chocolate Brownie Recipe That Wowed the Crowd

Ingredients

• 200g flour

• 50g caster sugar

• 150g brown sugar

• 4tsbsp cocoa powder

• 1tsp instant coffee

• 2tsp cinnamon

• 75g chocolate

• 330mls water

• 7tbsp oil

Method

1. Pre-heat the oven to 180C fan. In a large mixing bowl place all the dry ingredients and give a quick mix.

2. Add the liquid ingredients to the dry and mix until well combined. You may need to add more water to have a fairly liquid batter.

3. Line a baking tin with baking parchment and pour batter into the lined tin.

4. Bake in oven for 35-40 minutes. Until a skewer comes out dry and there are slight cracks on the surface.

5. Immediately remove brownies from the tin and place on a plate and place in the freezer, covered, for 30 mins to enable the brownies to retain their fudginess.

6. Remove from freezer and portion up.

The Chocolate Brownie Story

When I first hosted a HEMA (Historical European Martial Arts) snack stall, I knew that the focus would be on the intense sword fighting and competition. But I also wanted to make sure there was something to sweeten the experience for the participants and spectators. What better way to treat everyone after a hard day of training and sparring than with a batch of rich, fudgy chocolate brownies? These brownies quickly became a crowd favorite and were the perfect energy boost after a long day on the mats.

The beauty of this chocolate brownie recipe is in its simplicity. With just a handful of ingredients, it creates a decadent dessert that's both easy to make and incredibly satisfying. Whether you're hosting a sports event, a family gathering, or just need a quick and indulgent treat, these brownies are sure to impress.

Here’s how to make the perfect chocolate brownies for any occasion, including your own HEMA event!

Ingredients

Dry Ingredients:

• 200g (1 ½ cups) flour

• 50g (¼ cup) caster sugar

• 150g (¾ cup) brown sugar

• 4 tbsp cocoa powder

• 1 tsp instant coffee

• 2 tsp cinnamon

Wet Ingredients:

• 75g (½ cup) chocolate, chopped

• 330ml (1 ⅓ cups) water

• 7 tbsp oil

Instructions:

1. Preheat the oven: Preheat your oven to 180°C (350°F). Line a baking tray with parchment paper or grease it lightly with oil to prevent the brownies from sticking.

2. Mix dry ingredients: In a large mixing bowl, whisk together the flour, caster sugar, brown sugar, cocoa powder, instant coffee, and cinnamon. The addition of cinnamon gives these brownies a unique, aromatic flavor that pairs perfectly with the chocolate.

3. Melt the chocolate: Place the chopped chocolate in a heatproof bowl. You can melt the chocolate either in a microwave or over a double boiler. If using a microwave, heat the chocolate in short bursts of 20 seconds, stirring between each interval until smooth. Set aside to cool slightly.

4. Combine wet ingredients: In a separate bowl, combine the water and oil. Add the melted chocolate to the wet ingredients, stirring until fully incorporated.

5. Blend dry and wet ingredients: Gradually add the wet mixture into the dry ingredients, stirring until you have a smooth batter. Make sure there are no lumps and that all the flour is fully combined with the wet ingredients.

6. Bake the brownies: Pour the brownie batter into the prepared baking tray and spread it evenly with a spatula. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out with a few moist crumbs attached (but not wet batter).

7. Cool and serve: Once baked, remove the brownies from the oven and allow them to cool in the tray for about 10 minutes. Afterwards, transfer them to a wire rack to cool completely before slicing into squares.

   Top Tip: For the ultimate fudginess, remove the brownies from the baking tray and place them on a plate. Cover them and immediately place them in the freezer right after baking. This helps seal in the moisture and maintains the optimal fudgy texture.

8. Optional serving suggestion: For an extra touch, you can dust the cooled brownies with powdered sugar or drizzle some melted chocolate on top. If you’re feeling adventurous, add some chopped nuts or a tbsp or 2 of biscoff for the ultimate sweet treat.

Nutrition Information:

The following nutritional breakdown is based on a single serving (one rectangle) of the brownies when divided into 14 pieces. This is a rough estimate and may vary depending on specific ingredients and portion sizes.

Per Serving:

Calories: 165 kcal

1. Carbohydrates: 23g

   • Sugars: 14g

2. Fat: 8g

   • Saturated Fat: 1.5g

3. Protein: 1.5g

4. Fiber: 1.5g

5. Sodium: 15mg

These brownies offer a delightful combination of sugars and fats, providing a quick source of energy that would be ideal for refueling after a physical activity like a HEMA event. The inclusion of cocoa powder and chocolate ensures a rich, intense flavor, while the cinnamon adds a subtle warmth to balance the sweetness. A touch of instant coffee intensifies the chocolatey taste, creating a deliciously indulgent treat.

Why These Brownies Were Perfect for My HEMA Sports Event:

Hosting a HEMA snack stall is no easy task. The sport involves intense physical exertion and requires athletes to stay sharp and focused. After a few hours of practice and sparring, the participants needed something that would satisfy their sweet tooth without compromising on flavor. These brownies, with their rich chocolate flavor and fudgy texture, proved to be the perfect post-practice snack. They were not only a hit with the athletes but also with the spectators, who appreciated having a delicious treat to enjoy while watching the action unfold. I combined the brownies with an optional piece of fruit, which would aid the competitors in staying hydrated and the fibre would help balance their blood sugars throughout the competition.

The best part? These brownies are incredibly simple to make, and you don’t need any special baking skills to perfect the recipe. You can easily prepare them ahead of time, ensuring that you have a fresh batch of brownies ready to go when your event kicks off. Whether you’re hosting a small HEMA event or a large tournament, these brownies will help create an unforgettable atmosphere of camaraderie and indulgence.

Final Thoughts:

Making these chocolate brownies for my first HEMA event was a rewarding experience. Not only did they taste amazing, but they also provided a perfect balance of energy and flavour for participants and spectators alike. The combination of simple ingredients and quick preparation makes this recipe ideal for any event, and the addition of cinnamon and instant coffee gives the brownies a unique twist. The flavours matched with seeing the happy smiles of the competitors as they left the competition with a free brownie, really brought the event together. Whether you're hosting a sports event or just looking to treat yourself, this chocolate brownie recipe is sure to be a hit every time!

If you would like Holistic Health, Step by Step to provide a snack or food stall for you event you can get in touch with us using the button below!