RECIPE
BY: KAREN HILLPEAR, GINGER AND
COCONUT ENERGY BAR
I defi nitely prefer making my own
energy bars to use on the bike. I
know what’s going in them, it is
a bit easier on the wallet and my
taste buds appreciate it too.
These bars are high in
carbohydrate to fuel long training
rides, aren’t too bulky to carry,
don’t fall apart in your jersey
pocket and are quick and easy
to make. Another bonus is that
the fl avour enhances the longer
these sit out of the oven. Enjoy.INGREDIENTS- 1 ½ cups rolled oats
- 3 Weet-bix
- 1 cup chopped dates
- 1 pear
- ½ cup coconut
- 1 egg
- Pinch of salt
- 40ml olive oil
- ¼ cup honey
- 1 teaspoon vanilla powder
- Good sized chunk of ginger
(adjust depending on your love
for ginger)
-1 cup green tea (250ml liquid)
METHOD- Pre-heat oven to 190°C.
- Brew green tea as per loose
leaf or tea bag instructions,
ensuring you have 250ml of liquid. - Add all ingredients into a
blender/cake mixer. Remember
to take the core out of the pear.
Blend until you have smooth
consistency. - Line a baking tray with baking
paper and spoon mixture on and
then fl atten out with a spatula. - Bake for 20-30 minutes or
until golden brown, depending on
thickness. This slice will feel soft
while it is still warm and fi rms up
as it cools.
For a gluten free option you could
try swapping the oats for cooked
buckwheat or rice and use gluten
free weet-bix.
Make 6 serves: 1520 kJ, 5.8g
protein, 50g carbohydrate and
13g fat.