Add cashews to Vitamix (or other powerful food processor), blend until smooth. Add the remaining ingredients, and mix to a butter-like consistency. You can add more or less coconut oil, depending on what consistency you prefer.
Why buy expensive over the counter ‘energy-balls’ when it is so easy to make your own. I made these for the first time this evening and they are absolutely delicious.
The recipe is one from Cycling Weekly magazine and adapted slightly (of course).
Ingredients (makes 16 bite size balls)
150g oats 100g dates 75g coconut oil 60g honey 30g almond butter 25g desiccated coconut 20g cocoa powder 1 medium egg 1 tbsp peanut powder (optional) pinch of salt
1. Chop the dates into tiny pieces or whizz up in a food processor 2. In a saucepan melt together the honey, almond butter and coconut oil (you can also melt in a bowl in the microwave) 3. Stir in the cocoa powder and coconut 4. In the food processor/mixer or just a normal bowl, mix together the dates, the beaten egg, the saucepan contents and the oats (+pinch of salt) until thoroughly bound. 5. Shape into 1″ balls (approx 31g each) and place on a baking tray – on a sheet of baking parchment or greaseproof paper. 6. Bake at 180ºC/170ºC fan for 15 minutes. 7. Allow to cool then taste one 🙂 8. Wrap individually in cling film ready to take on a long bike ride or run.
Nutritional value per bite (approximate) kcalories 102 Carbohydrates 18g Protein 3g Fat 8g
My husband often uses thousands of calories on a training ride or run, so he needs high carb snacks. For a couple of years now I have been making these – we call them ‘high carb bars’.
The bars are based on certain brand of wholefood bar which conveniently has a list of its ingredients in percentages on the back of the wrapper. These bars are gluten, wheat and dairy free. My variation aren’t necessarily dairy free, as I add chocolate, but they could be.
To make my bars I use a Vitamix. This is a high powered machine which is good at whizzing up stuff. You could also use a food processor. To make the bars without a machine you would just need to bash up the dried fruit, almonds and chocolate in a bowl, perhaps using the rounded end of a rolling pin.
Once all the ingredients are combined, I squish the mixture up together in my hands and then pop it onto a sheet of greaseproof paper and form it into a square sausage.
I weigh it at this stage and because I have already worked out the total number of calories in the recipe, I can work out how many calories per gram. I cut it into 9 or 10 pieces depending on how many calories I want in each piece. For this batch I have cut 52g pieces which are 208 calories and 26g of carbs per slice.
The beauty of these bars is that they can be taken in the back pocket of a cycling jersey and eaten on the go. To make this easier I wrap them in rice paper.
Using this recipe, the bars are approximately 4 calories and 0.5g carbs per g
(The original recipe used 110g Cashews, but I prefer almonds and I wanted to make it more chocolatey so I added the chocolate. I have used cranberries instead of the original raisins because they have a slightly higher carbohydrate content – the bar is also delicious using raisins).
Mash the dates and cranberries, blitz the almonds and chocolate and add to the mix, along with the cocoa powder – mix with your hands until you have an even consistency. Alternatively add all ingredients to a food processor/Vitamix and whizz together until mixed. Form into any shape/size bars you fancy.
Take on a cycle ride and boost your energy reserves!
This is an extremely tasty flapjack and has 48g carbs per slice so is awesome to take on a long cycle ride or for anytime you need a carb hit. Each slice also contains 15g protein, 26g fat and just 295 calories. This recipe is based on one from Cycling Weekly magazine.
Melt the honey and coconut oil together in a large saucepan Remove from heat and stir in the remaining ingredients. Mix well Pour mixture into 20cm square lined loose bottomed tin and press down until firm Pop into a pre-heated oven and bake at 160ºC for 25 minutes Remove from oven, leave to cool in tin then cut into 9 pieces