60min recipe: energy bars

Crammed with nutrient-rich, unrefined carbohydrate, as well as protein, good fats and an impressive spectrum of minerals, these supremely delicious energy bars will gradually release their sugars into the bloodstream to provide a consistent level of energy.

They’ll keep for days in an airtight container or you can wrap them in foil for tasty and effective on-the-bike refuels. For an even greater nutrient boost, try adding the optional chia seeds, a ‘superfood’ staple of the Mexican Tarahamura people of long-distance ‘barefoot running’ fame.

■ 1 x 297g can condensed milk
■ 1 heaped tbsp crunchy peanut butter (can use cashew or almond butter as an alternative)
■ 80g pumpkin or sunflower seeds, or a mixture
■ 20g poppy seeds
■ 40g soft, pitted dates, chopped
■ 40g soft apricots, chopped
■ 40g raisins, sultanas or dried cranberries
■ 25g crystallised ginger, chopped finely
■ 15g (1tbsp) milled chia seeds (optional)
■ 230g porridge oats (use half jumbo, half standard)

Step one

Preheat the oven to 150°C/gas mark 2. Grease a 12-bar or 18 x 25cm baking tray.

Step two

Pour the condensed milk into a saucepan and gently warm through. Stir in the peanut butter.

Step three

Add the rest of the ingredients to the pan and mix. Spoon into the baking tray and bake in the oven for about 50mins, until golden brown. Leave to cool.

››Energy 339kcal
››Protein 8g
››Carbohydrate 42g
››Sugars 27.5g
››Fat 15.5g
››Saturates 7.5g
››Salt 0.1g
››Fibre 4.5g

(Image: Ewelina Karbowiak)

For lots more fuelling advice head to our Nutrition section

Jamie Beach Former digital editor

About

Jamie was 220 Triathlon's digital editor between 2013 and 2015.