Before I went low carb, I decided to lay off the processed fuel/sports bars and make my own on-the-go fuel food. I've refined this over 10 iterations now and reckon this is the perfect one. I'm thinking even now, with the honey and chocolate in this recipe that it's still valid fuel for during long, hard rides/runs.
Fruit and nut and seed bars - X
Makes 16 portions
| Calories (kcal) | 247 |
| Carbohydrate (g) | 29.6 |
| Protein (g) | 6.2 |
| Fat (g) | 11.7 |
| Fibre (g) | 3.2 |
| Fruit & Veg | 0.1 |
Ingredients
- 150g clear or runny honey
- 135g crunchy peanut butter (preferably with no added salt)
- 80g Chocolate Hazelnut Spread (Nutella)
- 40g plain puffed rice (Kallo make a good range)
- 260g Fantastically Fruity, Roasted & Toasted, Dorset Cereals Muesli
- 120g Tasty Toasted Spelt, Barley & Oat Flakes, Dorset Cereals Muesli
- 60g raisins
- 25g mixed seeds (sesame, pumpkin, linseed, sunflower etc.)
- 20g walnuts
- 20g pecan nuts
Method
Pre-heat oven to 140-150C and line a baking tin with greaseproof paper.
Weigh cereals into a bowl. Add raisins and chopped nuts.
Weigh peanut butter and honey into a separate bowl. Microwave for 60s, stir, add the Nutella and microwave for a further 30s or until smooth and easy to stir.
Weigh cereals into a bowl. Add raisins and chopped nuts.
Weigh peanut butter and honey into a separate bowl. Microwave for 60s, stir, add the Nutella and microwave for a further 30s or until smooth and easy to stir.
Add the chocolate, honey and peanut butter mix to the dry ingredients. Mix all of it together thoroughly and dollop into the baking tin. Press down firmly (use the back of a spoon or a bit of greaseproof paper and your hands, or another tin of the same size that nests inside which I find easier).
Bake for 30-40 minutes or until golden. Leave to cool until hard, preferably with something heavy on top so that the puffed up fruit don't make the cake break up as they shrink back down. Then turn out and chop with a sharp knife into 16 portions.
Thank you. Have passed it on.
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