Triathlon Guy in the Kitchen without his Nuts!
As triathletes we should all be in for healthy snacking to refuel our energy levels. But what really constitutes a healthy energy bar?
One way to differentiate an energy bar is to look at active ingredients and claims. But with so many various label claims, such as “no artificial additive”, “high or added fiber” and “reduced sugar” all wrapped up under the heading of natural and organic ingredients, you are left wondering what is the best energy bar for you? Is it the Carbohydrate Bar, the Protein Bar, the Low-calorie Bar or the Meal Replacement Bar.
Confused? Well there is nothing confusing about the price – exorbitant!
That’s why to meet my taste preferences I make my own energy bars for healthy snacking. If ‘Baked-Beans-on-Toast Man’ can do it, so can you.
Lets face it there is nothing new here, we have been eating oats for some 33,000 years and the great British Flapjack is pretty much the same as it was back in the 1930’s. In fact, in the 16th century Shakespeare refers to ‘flapjacks’ in his historical play Pericles, Prince of Tyre:
“Come, thou shant go home, and we’ll have meat for holidays, fish for fasting-days, and moreo’er puddings and flap-jacks, and thou shalt be welcome.” Act II Scene I
Nutrition Tips: Get your nutrition right for long rides
So here is a triathlete’s simple recipe for Flapjacks. I usually add nuts, but for this recipe I have left my Nuts Out!
Bibs and Bobs you need:
- 100g butter
- 100g golden syrup
- 50g mixed seeds such as pumpkin, sunflower, linseed and sesame
- 50g dried cranberries
- 50g raisins
- 50g dried apricots
- 200g porridge oats
All the ingredients can be brought on-line here
How to Make It.
- Preheat the oven to 180C Fan/Gas 6. Take a square cake tin (20cm/8in) crease it and line with baking parchment.
- Melt the butter and syrup together in a large saucepan, stir with wooden spoon. Take off the heat and stir in the seeds, cranberries, raisins and apricots and oats.
- Spoon into the prepared tin and press down well with spoon. Bake for 18–20 minutes, or until golden brown around the edges.
- Mark the flapjack into 12 pieces without cutting all the way through. Leave until cold then cut the flapjack with a sharp knife.
- Store in an airtight container.
These Flapjack Bars taste great and supply you with all the energy needed to get you through your daily exercise.
You can replace any of the dried fruits you like with ones of your choice – Enjoy!
