Thursday, December 23, 2010

FoCo Runner Energy Bar Recipes

A couple of years ago, I worked up some energy bar recipes for longer bike rides. These bars pack a lot of calories in a small package, and can be individually wrapped and frozen for storage and use over a long period. I used them for the entire summer. They soften somewhat in the heat, but stay together well (particularly the second recipe, from what I recall). I have either vacuum packaged them, and then just tear the end off the bag and use the back as a holder while I take a bike while riding, or just packed them a long in a zip closure or other plastic bag and done the same. I also used them while hiking, and suspect they'd work work well on a long trail run, too.


Energy Bars (Sesame Nut Bars)

Ingredients 
2 c. rolled oats  

1 c. unsweetened shredded coconut

½ c. dates (or raisins)
½ c. raw almonds
½ c. sesame seeds
½ c. sunflower seeds
½ c. cashews

1½ c. tahini (or natural peanut butter)
1 c. honey

1 tsp. vanilla.

Directions

  1. Combine rolled oats, unsweetened coconut, dates (or raisins), raw almonds, sesame seeds, sunflower seeds, and cashews. 
  2. Separately, mix tahini (or natural peanut butter) with honey and vanilla and microwave for one minute. 
  3. Combine wet and dry ingredients. 
  4. On a greased baking sheet, spread mixture into a one-inch-high rectangle and cut into 12 bars (about 550 calories each), 16 bars (about 425 calories each), 24 bars (about 275 calories each), or 32 bars (about 210 calories each)-- (if time allows, you may opt to bake at 350° F for 15 minutes before cutting the bars).
  5. Individually wrap or bag, and freeze the bars for longer storage.

Energy Bars 2 (Chocolate Coconut Peanutbutter Bars)


Ingredients 
2 c. rolled oats

1 c. unsweetened shredded coconut

1 c. semisweet chocolate chips
1 c. chopped pecans

½ c. sunflower seeds
½ c. almonds
1-½ c. natural peanut butter
1 c. honey
1 tsp. vanilla.

Directions
  1. Combine rolled oats, unsweetened coconut, chocolate chips, chopped pecans, sesame seeds, sunflower seeds, and cashews. 
  2. Separately, mix tahini (or natural peanut butter) with honey and vanilla and microwave for one minute. 
  3. Combine wet and dry ingredients. 
  4. On a greased baking sheet, spread mixture into a one-inch-high rectangle and cut into 12 bars 16 bars, 24 bars, or 32 bars (did not calculate approximate calories for these, but close to recipe one) -- if time allows, you may opt to bake at 350° F for 15 minutes before cutting the bars).
  5. Individually wrap or bag, and freeze the bars for longer storage.

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