DIY energy bars for cyclists

DIY Fruity Nut Bar

DIY Fruity Nut Bar

Energy bars don’t have to be shop-bought – you can make your own and they’ll have exactly the same energy. The beauty of making your own of course is that you can choose your favourite ingredients, plus they’ll be free of preservatives. Oats, cereal, fruit, nuts and chocolate drops are good ingredients, and honey and peanut butter will help to bind the ingredients together.

DIY Fruity Nut Bars
These “scarfworthy” bars – with their  nutrient-rich mix of real food – are just the ticket for cyclists.  During rides, keep a stash in a resealable  plastic bag in your jersey  pocket.
Ingredients
1 cup walnuts or  almonds
2 cups rolled or  quick-cook  oats
1 cup dried plums  (prunes),  chopped
⅓ cup coconut oil,  melted
¼ cup honey or  maple syrup
1 tsp minced fresh  ginger
½ tsp cinnamon
¼ tsp sea salt
Directions
Chop the nuts in a food processor until  they are cut into small pieces. Add oats,  dried plums, coconut oil, honey, ginger,  cinnamon and salt to the processor.  Process until the mixture is moist and  sticks together when pinched between  your fingers.
Place the mixture in a greased or parchment-lined square baking pan and press the mix down firmly into an  even layer about ½-inch thick. Place  the pan in the freezer for one hour to  firm up and then slice into 12 bars. Store  the bars in an airtight container in the  refrigerator.

Nutritional Information for one bar
Calories 223
Carbs 26gram
Saturated  Fat  6gram
Protein 4gram
Fibre 3gram