PB & J energy bars

As I’m in the process of changing career, last week I had some exams to be an English teacher.  By association: teaching, school, etc, this made me crave a peanut butter and jelly (jam) sandwich. So to turn that craving into a healthy snack I decided to make an energy bar which will bring me the same taste.

 

Ingredients

  • 190 grams (2cups) oatmeal
  • 110 grams (1/2cup) homemade  roasted peanut butter
  • 150 grams (1/3 cup) jam (apricot, strawberry, whatever you like)
  • 150 grams (1 1/2 cup) pitted dates
  • 50 grams (1/2 cup) almond meal
  • 10 grams (2 tsp) sunflower oil

 

Preparation

  1. Soak the dates in warm water for 15 minutes, and drain. OLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERA
  2. Place dates, almond meal, jam, peanut butter, and oatmeal in a food processor and blend until combined well. Slowly add oil while it is still mixing. OLYMPUS DIGITAL CAMERA
  3. Scoop mixture into a square baking pan, and firmly press down to make an even layer. OLYMPUS DIGITAL CAMERA
  4. Place in the freezer for 30 minutes to set, then cut into 8 rectangle bars. OLYMPUS DIGITAL CAMERA
  5. Store in the freezer or fridge.
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Muesli bars

I’ve been craving more carbs and less sugar on races lately, so I thought I’d try to make muesli bars.

 

Ingredients

  • 3 cups organic fruit muesli
  • ½ cup almonds meal
  • 3 eggs
  • 1 teaspoon vanilla
  • ½ teaspoon ground cinnamon
  • 1/4 cup olive oil
  • 1/4 cup honey

Preparation

  1. Preheat oven to 160C in fan forced mode.
  2. Combine muesli, almond meal, eggs, vanilla, cinnamon, olive oil and honey in one large bowl until mixed through.
  3. Spoon into a square baking pan lined with baking paper.
  4. Bake for 25 – 30 minutes or until golden.
  5. Cool then cut into 15 pieces.
  6. It can be store in the freezer.

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Apricot and almond bars

With racing season in full swing, it’s nice to have some extra bars stached in the freezer so I don’t have to worry come race day. I’ve been making a bunch of different bars to fuel for day-long races and this one is one of my favorite as it’s easy to bake, tasty and nutritious.

 

Ingredients

  • 1½ cup almond meal
  • 1 cup dates, pitted
  • 1 cup dried apricots
  • 1 tbsp coconut butter softened
  • 2 tsp mandarine juice
  • pinch sea salt
  • 1 tbsp toasted sesame seeds

Instructions

  1. In a food processor, pulse the pitted dates, dried apricots and sea salt until the dried fruits are mashed into a paste. wpid-psx_20140705_213517.jpgThey may try to ball up in the processor, in which case you’ll want to stop and break up the mixture with a spoon before continuing. wpid-psx_20140705_213650.jpg
  2. Break up the fruit mixture and pour into a ball. wpid-psx_20140705_213950.jpg
  3. Add the nuts to the dried fruits mixture.
  4. Mix with a wooden spoon until the almond meal is incorporated evenly into the fruit mixture.
  5. Add th juice and softened coconut butter until smooth.wpid-psx_20140705_214149.jpg
  6. Line an 8- or 9-inch square baking dish with cling film.
    Transfer the mixture to the baking dish, and use your a jar top to press it into an even layer. wpid-psx_20140705_214534.jpg
  7. Sprinkle sesame seeds on top of the flatten mixture and fold in half. PSX_20140705_214843
  8. Reflatten and wrap in cling film.
  9. Chill the baking dish in the freezer for at least 30 minutes, then use a sharp knife to cut the fruit-and-nut blend into squares or bars. Wrap each bar tightly for individual servings.

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Dates and chocolate bars

Ingredients   

  • 300g Moist Medjool Dates, pitted and chopped
  • 200g Raw Cashew Nuts
  • 150g Almond meal
  • 75g dark chocolate
  • A Pinch Of Sea Salt
  • 40g Unsweetened Shredded Coconuts
  • 2 Tbsp Vanilla Extract
  • 2 to 3 Tbsp Cold Water

Preparation

  1. Line an 8 inch baking pan with  saran wrap, and set aside.
  2. Combine chopped dates, cashews, almonds, cocoa powder, dark chocolate and sea salt in a food processor. blander - dates, cashews, cocoa
  3. Pulse and process all the ingredients together until the texture is coarse.
  4. Add the shredded coconut, a quick pulse, and add the vanilla extract, a little water at a time until it reaches a dry but moist dough consistency.
  5. Scrape the dough mixture into the lined pan, wrap with saran wrap and press evenly with a rubber spatula. cocoa dates freezer
  6. Chill for about an hour before cutting into 2cm by 5cm bars. Store in sealed container for up to a month in the fridge. cocoa bars

Papayas and cashews bars

Ingredients

  • 1 cup dried papayas
  • ½ cup raw cashews
  • ¾ cup shredded unsweetened coconut
  • ⅓ cup rolled oats
  • 2 tablespoons honey
  • 1 tablespoons sunflower oil
  • 2 tablespoons sesame seeds
  • ¼ teaspoon sea salt

Instructions

  1. Line an 8 inch baking pan with  saran wrap, and set aside.
  2. Pulse cashews in food processor until crumbly, place in a separate bowl. cashew powder
  3. Pulse papayas in food processor until finely chopped.
  4. Add all other ingredients to the papayas  and process until well combined.
  5. Add the chopped cashews to the mixture and pulse until combined. cashews papayas mix
  6. Put the mixture into the pan and wrap the saran wrap around it. pre-bars
  7. Firmly press the papayas mixture into the baking pan, using the flat surface of a measuring cup to create a flat even layer. wrapped papayas bar
  8. Place pan in the freezer for one hour, then remove and cut into 8 rectangle bars (or more or less, depending on desired size).  papayas bars
  9. Place in an airtight container and store for up to one month in the fridge.

A.B.Cs energy balls

For the past few weeks as my knee has finally been getting better, I’ve been able to ramp up the mileage and do longer rides. While going on longer rides, it’s also getting colder out here and I need extra calories to fuel my rides. As I don’t digest well processed food and most energy gels/chews/bars – they give me stomach aches – I’ve been bringing homemade marzipan with me on those rides.
Marzipan is ready in a couple minutes: almond meal, sugar, water, mix them up, make a ball of it, wrap in plastic and take with you; but it would be bice to have something with extra taste to bring on the trails.

The acronym came up as I was writung down the recipe: Almond, Banana, Chocolate and Coconut.

Ingredients

  • 1 banana
  • 25 grams dark chocolate (I use Nestlé Dessert)
  • 300 grams almond meal
  • 210 grams sugar
  • 2.5 cl water
  • coconut flakes

Preparation

  1. In a ball, mash the banana and grate the chocolate with a cheese grater over it. Mix well and set aside. banana+choco banana+choco 2
  2. In a bigger ball, stir the almond meal and sugar. Add the water, mix with your hands and it form a ball with the dough. marzipan
  3. Add the banana/chocolate mix to the dough and keep mixing with your hands, so it forms an homogeneous dough. Form 2 centimeters of diameter balls and place on a chopping board. making balls
  4. Pour the coconut flakes in a plate and roll the newly formed energy balls in them so they are fully covered of them. getting there
  5. A.B.Cs energy balls can be eaten right away or frozen to take along on your next rides.

done