Sunday, 8 February 2015

Home made energy bars.

A close friend of mine recently asked if I had any nutritional tips to help with his training for the forth coming Touch Rugby World Cup to be held in Australia where he will be proudly representing Wales. As I'm not a nutritionist I couldn't possibly recommend anything without any qualifications to back up my suggestions but what I have come up with is this easy to make energy bar that will at least provide an energy boost pre or post training.  Aside from that it makes a great snack or a lunch box filler.
What I can say nutritionally is that the mixture of high and low GI (glycemic index) foods should provide some fairly quick energy release initially from the dried fruit, banana and honey, followed by slowly drip feeding more energy to keep you going from the oats. Other nutritional high points include cholesterol lowering properties from the beta- glucans found in the oats and omega 3 found in the linseeds. The bars can be made gluten free by using gluten free oats and the dried fruit can be changed according to preference i.e dried apricots and dates.
I have called it an energy bar but technically it is a take on a flap jack, the difference to me is really in the final shape you cut it to be. 





Home made energy bars - makes approximately 12 'bars'
  • 200g oats
  • 100g dried cranberries
  • 100g raisins
  • 25g sunflower seeeds
  • 20g golden linseeds
  • 2 tbsps of standard olive oil (not extra virgin)
  • 1 tbsp of honey
  • 3 bananas - mashed
  1. Preheat the oven to gas mark 5 (190c) then grease and line a baking tin (approx 33x24cm).
  2. Mix all the ingredients together in a large bowl until well combined.
  3. Spoon the mixture into the tin and even out as best as possible.
  4. Bake on the middle shelf for 15 mins uncovered then a further 15 minutes covered with either a sheet of tin foil or baking paper to prevent the top layer of fruit burning.
  5. Allow to cool on a rack then remove from the tin and peel away the baking paper.
  6. Cut into portions.
Stored in an air tight container the bars should keep for approximately one week. While I make no promises that this energy bar will improve your sporting prowess, what I can say for certain is that it is really easy to make and tastes really good. 

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