When you exercise a lot, you never want to feel too hungry between meals or not have enough energy to sustain you. With these bars, we think we have our favourite do-everything bars! We take them to work with us to have as snacks, eat them in the morning before a pre-breakfast run/ride, take them on the bike with us, and eat them after a workout before getting home to a recovery meal, among other things.
The ingredients can be altered to suit your tastes (as always), and we regularly change the dried fruits we add just to stop the bars from always being the same. The bars last for 1-2 weeks once made, cooked, and cooled, and we find that a batch typically lasts us that long (in terms of eating all of them) anyway depending on how much we train.
The bars are each about 130 kcal, 3 g protein, 18 g carbohydrates, and 6 g fat, so they are perfect as snacks and energy bars.
As a side note, this is one of Jason’s favourite things to have with a cup of tea at about 3 p.m. most days at work!
Ingredients Serves 36 pieces
Cooking time: 30 mins
- 300 g whole grain flour
- 200 g dessicated coconut
- 200 g rolled oats
- 5 tsp sesame seeds
- 100 g raisins or other dried fruits (cranberries, goji berries, and so on)
- 120 ml orange or apple juice
- 200 g honey (clear or set)
- 120 g butter
- Set oven to 200°C
- Put the dried fruit, sesame seeds, oats, and dessicated coconut in a food processor and mix well.
- Add the flour and mix again thoroughly.
- Put the butter and honey in a pan and put on a medium-high heat.
- Stir until they are both liquid and mixed.
- Pour the liquid mixture and 120 ml of juice into the food processor and mix into an even dough. (We often mix all the ingredients together in a mixing bowl as it can be easier depending on the size of your food processor and how much you are making.)
- Put a piece of baking paper onto an ovenproof tray.
- Spread the dough out on the baking paper.
- Use a rolling pin to roll the dough into a rectangle about 1 cm thick.
- Cut the dough into 36 pieces with a knife. (This is to make it easier to separate later.)
- Put the tray in the oven for 12-15 mins, until the bars are slightly golden.
- Place the bars on a cooling rack, and once cool, store in an airtight container (or other suitable biscuit tin).