I’ve just made some home-brew energy bars for tomorrow’s 32K run. They’re cooling on top of the stove right now.
(Thanks, by the way, to Katie C. for the recipe on which these are based, and to blog readers Debbie P. and Len A. for nudging me to write something about nutrition.)
This is the kind of great recipe where you can add the ingredients you like best. As long as you follow the recipe’s basic structure – and think about what it is you’re doing – all will go well.
1 cup of maple syrup
2/3 cup of natural chunky peanut or almond butter
1 2/3 cup of rolled oats
1 cup of puffed rice cereal (I wanted to use brown puff rice cereal, but couldn’t find any in the store this morning)
1 cup of whole wheat (or spelt, if you prefer) flour
1 tsp. of cinnamon
1/4 cup of ground flax seed
1/4 cup of whole flax seeds
2 tbsps. of chia seeds
2 cups of chopped dried organic apricots, chia seeds, raisins, raw sunflowers, and hemp protein powder (you could also use dried coconut, dried figs, dates, prunes, peanuts, almonds, hazelnuts, sesame seeds, dried cranberries, or raw pumpkin seeds)
Mix the maple syrup and peanut butter in a large bowl, then add the oats, rice cereal, flour, cinnamon, and fruit, nut, and seed mixture. If it becomes too dry, add a little water, 1 tsp. at a time. If it becomes too wet, add a few teaspoons of oats. You want the mixture to be sticky, but still spreadable into a pan.Transfer the mixture into a lightly oiled or sprayed pan, and pat down until it’s even and firm.
Make at 350F for about 20 minutes, or until lightly brown. Cut into bars while it’s still warm, and leave it in the pan. When the bars have cooled completely, remove them from the pan with an oiled spatula, and wrap the bars individually in cling-wrap. You can freeze them, if you like, and thaw as needed.
I’ll take two or three of my energy bars on tomorrow’s 32K run. They should make for an ideal fuel!