Save hundreds – make your own energy bars with our simple recipe

Energy bars can be expensive, especially if you’re cycling a lot.  If you’re on a budget, it may help to make your own.  Here’s a basic recipe to get you started, and a few suggestions to mix it up to use again and again.

Here’s what you’ll need:

  1. Butter or oil for greasing a baking tray
  2. 200g brown sugar
  3. 2 tbsp golden syrup
  4. 1 tbsp peanut butter
  5. ½ tsp vanilla extract
  6. 200g dried fruit of your choice (or combo of baking choc chips, if preferred)
  7. 225g oats

Last time I bought all of these ingredients from Woolworths for $26.78.  That’s about the same price as a 12 pack of pre-made energy bars, but by making your own bars from scratch, you can get about 60 bars (approximately five batches of 12 bars) for this price – a saving of over $100!

Method:

  1. Pre-heat oven to 180 degrees (celcius).  Grease and line a square or rectangle baking dish with baking paper.
  2. Place a medium sized pot on the stove over a medium heat.
  3. Add the brown sugar and golden syrup.
  4. Stir constantly until the ingredients combine.
  5. Add peanut butter and vanilla extract and stir to combine.
  6. Add your fruits/seeds/chocolate chips.
  7. Add the oats and stir the mixture until combined.
  8. Spread onto the lined baking tray, approximately 3cm thick.  Press down firmly with a fork.
  9. Place in the oven and bake for 10-15 minutes.
  10. Allow to cool and then cut into bars.

Personally, I like a standard dried fruit mix, and I add some chocolate chips, but you could supplement this for whatever you like (to a total of 200g) to flavour the bars, such as coconut, dried pineapple, or nuts.  The basic recipe contains peanuts and other potential allergens, so if you have any allergies, just supplement those ingredients for other alternatives.  If the peanut butter is an issue, there’s sunflower butter, or, for those with a sweet tooth, cookie butter can also be a good alternative.

If you make 12 bars out of this mixture, there is about 35.5 grams of carbohydrates per bar (which will vary depending on what optional extras you add).  In comparison, a Clif bar has slightly more, at around 45 grams of carbohydrates per bar.  For those on a budget, these are definitely a great option!

health-guru-square

About Tim_Davis@Pushys

I'm a Science Graduate and Medical student at the University of Queensland, specialising in anatomy and physiology. More importantly, I'm all for any type of riding; road, mountain, dirt jumping, I love it all! Let me know if there is anything you want to know about nutrition and health, and I'll do my best to help you out!

1 Response

  1. The bars can be stored in an air tight container eg tupperware for 2-3 weeks in the pantry.

    They will freeze well in an airtight container or glad wrap, just consume once they have thawed and do not refreeze again. They should be able to remain frozen for a few months.

    Like

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s