Energy bar, homemade energy bar, free recipe for homemade energy bar,

Energy bars, steady they are very moreish.

These energy bars are a perfect snack to help you refuel after a heavy workout, hitting the spot when you are low on energy.  They are very moreish so don't overindulge, otherwise you might be in danger of exceeding the daily recommended intake of sugar.

I have been using this recipe for ages, it's suitable for celiac and lactose intolerant sufferers, just replace the oats and spread for the brand you would normally use.  I like to play around with the ingredients to get different tastes and consistencies.  These little bars of energy include chopped nuts, but most nuts are suitable, just ensure they are broken into very small pieces to assist digestion.  One of my favourite ingredients is Goji berries, for their taste and colour, you could try dates as an alternative.

Oats are a good source of  slow release carbohydrates, which will help curb hunger and keep you feeling full for longer.

Nuts are high in Iron, Zinc, magnesium and protein, great at encouraging recovery after a workout.

Sunflower and sesame seeds are high in Iron, calcium and magnesium.  Packed with Vitamin E, which is an important antioxidant in the fight against free radicals.

Chia seeds (chia means strength) originate from Mexico and are sometimes referred to as 'runners food'.  It was believed these seeds could keep warriors going all day.  Not sure how many warriors there are out there, but the high fibre content will help regulate blood sugar and energy levels.  Chia seeds are high in antioxidants, which scoop up those pesky free radicals that are created during exercise and can damage body tissue.

Cinnamon has one of the highest antioxidant contents of most herbs/spices.

Ingredients for the energy bars

  • 8 oz Gluten free Porridge Oats
  • 4 oz Sunflower Seeds
  • 2 oz Chia Seeds
  • 2 oz Sesame seeds
  • 2 oz Chopped Nuts
  • 4 oz of Goji berries soaked in boiling water for 20 mins
  • 1 tsp Cinnamon
  • 3 oz of lactose free spread
  • 4 oz Brown Sugar
  • 4 1/2 tbsp of Honey

Method

  • Mix all the dry ingredients in a bowl, drain the  goji berries and mix in.
  • Add the honey, spread and sugar to a saucepan on a low heat until it forms a liquid.
  • Add the dry ingredients into the pan and mix.
  • Line a 10cm x 30cm baking tray with non stick baking paper and spoon in ingredients.
  • Using a potato masher, compact the ingredients into the tray and bake on 140c for about 20 mins.
  • leave to cool in the tray then cut into 5cm squares. (you wont need any more than that)

 

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