I have been trying to perfect a good energy bar for a while, getting the right combination of texture, flavour and nutrition has been trickier than I thought!
However after being asked to provide a recipe for Merrell outdoor website, I knew a dainty salad was not going to cut the mustard. Their clients are sporty, trekking, high endurance types who need power and energy. So I went back to the drawing board and came up with these and I was pleased, they taste great. If you are not a peanut fan by all means replace with another nut, Peanuts I know are not for everyone and are actually technically not a nut, but once in while, they taste pretty great plus they remind me of tracker bars! Which I loved as a child.
So here we have it, perfect high endurance energy bars! Also an excellent all round snack. Easy to make and free from sugar & glucose syrup, which is the one down fall of most commercially bought bars. The combination of the slow release oats & the protein from the nuts and seeds gives a strong boost of energy and helps to balance blood sugars, meaning the post sugar crash is avoided.
Banana and chia seeds are used to bind the ingredients together, the banana is great for exercise as it contains high amounts of potassium, an important electrolyte which easily gets depleted, eating bananas helps to retain fluid balance and therefore prevents muscle cramping. It is also a good source of carbohydrate so gets energy quickly into the body. The chia seeds as well as being a handy glue, also contain high amounts of omega 3 and fibre. Plus they increase the feeling of satiety, meaning you are left full and satisified, therefore reducing cravings.
Peanuts as well as being a very tasty addition, are great for the heart and contain excellent fats needed by the body, they are also high in Biotin which is perfect for exercise, as it helps your body to process energy and helps with the flow of carbon dioxide. Sweat glands also work more efficiently when you have good Biotin levels. Many studies also show that contrary to popular belief consuming regular nuts actually makes you thinner and not fatter, so all the more reason to include lots in your diet.
These bars are sweetened by the Medjool dates which are gooey and delicious and also contain Potassium so have a similar benefit to bananas. The maple syrup is unrefined and very high in antioxidants so if it is authentic and real it is the perfect alternative to sugar especially when used in small quantities like in this recipe.
Makes are around 12-14 bars and they will keep well in the fridge for up to a week.
- 200g oats (Gluten free if needed)
- 100g plain peanuts (not salted or roasted)
- 100g seeds (pumpkin & sunflower)
- 50g coconut flakes
- 2 Tbsp chia seeds
- 2floz water
- 200g Medjool dates (chopped)
- 60ml coconut oil
- 80ml Maple syrup or (rice syrup/ honey)
- 4 fl oz water
- 2 Tbsp almond butter
- 2 ripe bananas
- Pre heat oven to 180 degrees C
- Spread oats, seeds & coconut on a baking tray
- Place in oven for 15 mins to lightly brown, stirring regularly and be careful not to let the coconut burn, place in large bowl when ready. Add the chopped Peanuts
- Meanwhile put the chia seeds and 2fl oz water in a bowl and set aside.
- Place the chopped dates, coconut oil, 2 floz water & maple syrup in a saucepan.
- Gently heat until the oil is melted and the dates have softened, then add to bowl with chia seeds.
- Place bananas and almond butter in Magimix and blend until smooth, feel free to add a little of the date liquid if it needs.
- When smooth add the banana mixture to chia seed & date bowl bowl and mix together with ½ tsp sea salt.
- Pour the wet ingredients into the dry ingredients and mix until well combined.
- Pour mixture into lined baking tin and spread with back of spoon until evenly dispersed
- Turn down oven to 170 degrees and cook in centre of oven for 20-25mins until lightly browned on top.
- Allow to cool, then place in the fridge for 30mins before cutting, this will make them hold better.
- Cut into rectangular bars or squares depending on preference.