HOMEMADE ENERGY BAR RECIPES FOR CYCLISTS (1) Crunchy chocolate energy bars
- cycleshowroom0
- Sep 11, 2021
- 2 min read
3 types of energy bars at home. The first one is perfect for crunchy snacks' lovers and doesn't require an oven, so it's quite simple. The next one is even easier, it doesn't require an oven either and only takes three ingredients. We will conclude with a recipe that is very different from the previous two. No oatmeal, baking required and the result is a bar halfway between a sweet bread and a moist sponge cake. Yummy!
They may not be the healthiest energy bars we have ever made, but they are certainly the crunchiest and some of the easiest ones to make. They need no baking time plus they use simple ingredients that can be substituted with others if you don't have them at home. A word of advice: depending on the type of chocolate you use, be careful on hot days because the more sugar and cocoa butter it has, the easier it melts. Dark or plain chocolate contains less sugar and more cocoa paste, so it takes longer to melt.
Ingredients:
190 g of peanut butter (¾ Cup).You can also use tahini, regular butter or other nut butter.
53 g of chocolate (⅓ Cup). Whichever you like best. We’re using 74% cocoa dark chocolate.
115 g of honey (⅓ Cup). Any other sweetener will also do. Even sugar works if you dissolve it in a bit of water. You’ll need ⅓ cup of water and 1 ⅓ cups of sugar.
5 g of unsweetened fat free cocoa powder (1 Tablespoons).
150 g of toasted rolled oats (1 ⅔ Cups).
150 g of granola or crunchy muesli (1 ⅓ Cups).
80 g of whole grain cereals (2 Cups).
You can use other types of your favourite cereals (corn flakes, bran sticks, bran flakes, muesli...) as well as chopped or sliced nuts (almonds, hazelnuts, pistachios, walnuts...). Just make sure you stick to the total weight of the three types of cereal, about 380-400 grams altogether.
Preparation:
Line a large glass baking pan or tupperware dish with baking paper. We're using a 20 x 28 cm (8 x 11 inches) size. You can use a similar size; in a smaller dish the bars will be thicker, in a larger one they would be too thin.
In a large bowl mix the oats, granola and whole grain cereals.
Melt the chocolate over medium heat in a small saucepan. Add the peanut butter and honey if necessary. As soon as everything is melted, take the saucepan off the heat, add the tablespoon of fat free cocoa and mix well. Pour the mixture into the bowl and stir until combined.
Pour the mixture into the dish and spread it evenly. Take a piece of baking paper the size of the dish and place it on top of the mixture. Press the mixture with your hands to make it more compact. Place another similar-sized dish on the same baking paper and place weights on top of it (food cans or jars, milk cartons).
Put the dish in the fridge overnight or for about 6-8 hours. After this time, take it out of the fridge and cut to your liking. You will get about 12 bars.
Nutrition information
Each serving has 261 calories, 10.7 g of fat, 30.8 g of carbohydrates and 8.2 g of protein.
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