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.
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
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
Saturated Fat 6gram