Energy Bars for your ride
Need some food whilst on the road or trail? We all need it. Riding without food for long periods of time is not a good idea. But carrying a ton of food or a bag of food can be awkward. So we carry energy bars and other items, which are small enough to put into the jersey pocket, saddle bag or the rucksack. But they need to pack a punch to fill that hunger and provide you with a good source of energy.
Energy bars can be expensive though, so I have started to make my own. They are not hard to make, and doesn’t take a long time. In fact it may take longer to work out what you might like to put in it. The recipe below allows you to mix and match as you wish and vary the bars you can take on your rides. Doesn’t have to be just rides, can be for your sports activity of your choice. Or it can be a nice healthy snack whilst working in the office!
“Variety is the spice of life” as they say.
NB: The recipe below is measured in cups, there is a good reason for this. Cups allows you to proportion the amounts easily. So you don’t have to work out half or 3/4 of 215g. If the recipe says 1/4 of a cup and you want to increase to 1/2 cup then you double the measurement. Also the size of the cup is up to you, the bigger the cup the more you make the smaller the cup the less you make. Much easier.
Caution: This recipe does include seeds and nuts, so if you have such allergies then need to replace these ingredients with allergen free alternatives (might need to make another blog for that).
Ripe bananas – 1.5 cups
Pumpkin seeds – 0.5 cups
Oats – 2.0 cups
Mixed dried fruit (e.g. Apricot, Dates, Apple, Raisins, Sultanas)- 0.75 cups
Sesame seeds – 0.5 cups
Sunflower seeds – 0.5 cups
Chopped Almonds – 0.5 cups
Chopped Pecan nuts – 0.5 cups
Golden syrup – 1 tbsp
Cinnamon – 1 tsp (to taste)
Salt – 1 tsp (to taste)
NB: The above dry ingredients such as the seeds, nuts and mixed dried fruit can be varied however you like it. Try it with different things, like Walnut, Brazil nuts flax seeds, Quinoa, etc. Can end up with a nice variety for your ride/exercise.
- Preheat oven to 170 degrees Celsius (338 degree Fahrenheit, Gas Mark 5)
- Measure out your ingredients. If you don’t like cinnamon you don’t have to use it or just use less, salt you should put some in to replace minerals you lose during heavy exercise, so 1 tsp is good, but you can put a little less or more if you like, but not much more than 2 tsp I’d say.
- Use a blender to liquefy your bananas, I find 2 ripe bananas does the trick, but depends on the size of your bananas and cup you use.
- Chop up the dried fruit to small sizes similar to pumpkin seeds or oats.
- Roast or toast up Almonds and Pecan nuts before using, they release more flavour, then chop up to similar sizes
- Put all dry ingredients into a mixing bowl.
- Pour in the liquid bananas.
- Pour in the golden syrup.
- Mix with hands well (clean them first or wear plastic gloves!)
- Move to deep baking tray lined with parchment paper or grease proof paper, create a layer about an inch thick, can be push to one side if your tray is too big, the mixture will hold the shape.
- Bake the tray in the middle of the oven for 20-25mins at 170 degree Celcius, or until golden brown. The edges will brown up more than the middle of the layer.
- Bring out of oven let it cool down then cut into small shapes to wrap up for your ride.
- Store in an airtight tub in the refrigerator, should keep for a few weeks if you can stay away from them.