Recipes
Forget expensive 9Bars, Nak’d Bars, Bounce Balls, Eat Natural bars, Trek Bars and popular commercial Sports Nutrition Energy bars. These bars are fantastic. They are packed full of protein for satiation and post-training recovery, essential fats, vitamins, minerals and contain a perfect balance of soluble fibre and slow releasing carbohydrates. The combination of the soluble fibre, protein and slow-release carbohydrates make these bars perfect for breakfast, snacks, and specifically for pre-training (especially for endurance exercise) as well as post training, including post endurance as well as post strength training. Contrary to popular belief, carbohydrates are essential to enhance muscle growth and muscle recovery.
These will be my new pre-ride and mid-ride snack and on-the-go breakfast of choice – they are delicious, moist, portable and really are the perfect fuel.
Ingredients:
WET:
50g Extra Virgin Coconut Butter
3 Tbsp brown rice syrup (for low GI) or honey
3 ripe bananas
2 Tbsp. chia seeds
6 Tbsp. water
DRY
135g rolled oats
60g nuts, chopped (I used walnuts)
2 tablespoons sunflower seeds
150g chopped dried fruit (I used raisins)
60g hemp protein powder
60g hemp seeds
2 tsp. cinnamon
1. Preheat oven to 180C.
2. Mix the chia seeds and water together in a small bowl and set aside.
3. Combine dry ingredients in a large bowl.
4. Blend wet ingredients (except chia seeds and water) in a food processor or blender until smooth. Then add chia gel and blend briefly.
5. Pour wet ingredients into dry ingredients and stir through with a spoon until thoroughly combined.
6. Spread the batter evenly into a 9 inch x 11 inch baking pan , and smooth out the top.
7. Bake for 20-25 minutes, or until edges are golden brown.
Let cool completely before cutting into bars. Store in the fridge or freezer (take one or several out half an hour before eating).
These will be my new pre-ride and mid-ride snack and on-the-go breakfast of choice – they are delicious, moist, portable and really are the perfect fuel.
Ingredients:
WET:
50g Extra Virgin Coconut Butter
3 Tbsp brown rice syrup (for low GI) or honey
3 ripe bananas
2 Tbsp. chia seeds
6 Tbsp. water
DRY
135g rolled oats
60g nuts, chopped (I used walnuts)
2 tablespoons sunflower seeds
150g chopped dried fruit (I used raisins)
60g hemp protein powder
60g hemp seeds
2 tsp. cinnamon
1. Preheat oven to 180C.
2. Mix the chia seeds and water together in a small bowl and set aside.
3. Combine dry ingredients in a large bowl.
4. Blend wet ingredients (except chia seeds and water) in a food processor or blender until smooth. Then add chia gel and blend briefly.
5. Pour wet ingredients into dry ingredients and stir through with a spoon until thoroughly combined.
6. Spread the batter evenly into a 9 inch x 11 inch baking pan , and smooth out the top.
7. Bake for 20-25 minutes, or until edges are golden brown.
Let cool completely before cutting into bars. Store in the fridge or freezer (take one or several out half an hour before eating).