As a road cyclist, you know that the right nutrition is essential to keep you going mile after mile. While store-bought energy bars are convenient, making your own DIY no-bake energy bars can be a game-changer. Not only do you control the ingredients, but you also get to customize flavors to suit your taste. Plus, these bars are easy to make, packed with nutrients, and perfect for fueling your rides. In this article, you will learn how to prepare these tasty treats at home.
Ingredients:
- 40g rice cakes
- 200g dates
- 100g oat flakes
- 65g peanuts
- 100g peanut butter
- 160g sugar syrup or dates syrup
- Coarse salt to taste
Optional: Cocoa (nibs), vanilla sugar or other flavoring ingredients
Preparation (max. 15 minutes):
- Blend the dates: Finely chop the dates in a blender.
- Chop the peanuts: Roughly chop or crush the peanuts.
- Prepare the dry ingredients: Break the rice cakes into small pieces. Place the rolled oats, chopped peanuts and the prepared rice cakes in a large bowl.
- Peanut butter and sugar syrup mixture: Place the peanut butter or peanut butter in a pot with the sugar syrup and heat slowly on a low heat until the mixture is liquid and can be mixed well.
- Mix together: Add the mixed dates and the warm peanut butter and sugar syrup mixture to the dry ingredients in the bowl. Mix well with your hands. Wear disposable gloves as the mixture may be hot.
- Add salt and flavoring ingredients: Add coarse salt to taste. Optionally, add cocoa, vanilla sugar or other flavoring ingredients.
- Spread out and leave to cool: Spread the mixture out evenly on a sheet of baking paper or in a shallow dish and flatten to about 2 cm thick.
- Cut: Leave to cool and then cut into strips.
Nutritional values
Per 100g:
- Calories: 380.20 kcal
- Protein: 9.35 g
- Fat: 13.64 g
of which saturated fatty acids: 2.39 g
of which unsaturated fatty acids: 11.25 g - Carbohydrates: 59.85 g
of which sugar: 38.74 g - Dietary fiber: 5.54 g
Per portion (approx. 70g):
- Calories: 266.14 kcal
- Protein: 6.54 g
- Fat: 9.55 g
of which saturated fatty acids: 1.67 g
of which unsaturated fatty acids: 7.87 g - Carbohydrates: 41.90 g
of which sugar: 27.12 g - Dietary fiber: 3.88 g
Storing and Shelf Life
Homemade no-bake energy bars typically last for up to two weeks when stored in an airtight container in the refrigerator. For longer storage, you can freeze the bars for up to three months. Just put them all together in a box with an airtight lid. The bars remain edible and soft even after freezing.
Perfect for putting the bars in your jersey pocket: small tin cans with sliding lids.
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DIY no-bake energy bars are a fantastic addition to any road cyclist’s nutrition plan. They are easy to make, customizable, cost-effective, and packed with the nutrients needed to fuel your rides. Give this recipe a try and experiment with different ingredients to find your perfect combination. Happy riding!
