How To

Looking for the perfect high-endurance energy bar recipe? Something that’s easy to make and free from sugar & glucose syrup? The combination of the slow release oats, protein from the nuts, seeds and Medjool dates in these chewy peanut and chia seed bars gives you a strong boost of energy while balancing blood sugars. This means you avoid the post-snack sugar crash.

With this homemade granola bar recipe, banana and chia seeds are used to bind the ingredients together. The banana is great for endurance as it contains high amounts of potassium, an important electrolyte which easily gets depleted. Eating bananas helps to retain fluid balance and prevents muscle cramping. It is also a good source of carbohydrates so gets energy into the body quickly. The chia seeds are a great addition as they contain high amounts of omega 3 and fiber.

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Peanuts, as well as being a very tasty addition, are great for the heart and contain excellent fats needed by the body. They are also high in Biotin which is perfect for exercise as it helps your body process energy and helps with the flow of carbon dioxide. Sweat glands also work more efficiently when you have good Biotin levels. Many studies also show that contrary to popular belief, consuming regular nuts actually makes you thinner and not fatter, so all the more reason to include lots in your diet!

These chia seed energy bars are sweetened by the maple syrup and Medjool dates. The dates are gooey and delicious and also contain Potassium so have a similar benefit to the bananas. The maple syrup, if it’s authentic grade A or B syrup, is unrefined and very high in antioxidants. It’s the perfect alternative to sugar.

This energy bar recipe makes around 12-14 bars and they will keep well in the fridge for up to a week.

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1) Preheat oven to 356 degrees Fahrenheit

2) Spread oats, seeds and coconut on a baking tray

3) Place in oven for 15 minutes to lightly brown, stirring regularly. Be careful not to let the coconut burn. When ready, place in large bowl and add chopped peanuts.

4) Meanwhile put the Chia seeds and 1/4 cup water in a bowl and set aside.

5) Place the chopped dates, coconut oil, 1/4 cup water and the maple syrup in a saucepan.

6) Gently heat until the oil is melted and the dates have softened. Then, add to the bowl with the chia seeds.

7) Place the bananas and almond butter in blender until smooth, feel free to add a little of the date liquid if you need to.

8) When smooth, add the banana mixture to the chia seed and date bowl and mix together with 1/2 tsp sea salt.

9) Add the bowl of wet ingredients to the bowl of dry ingredients and mix until well combined.

10) Pour the mixture into a lined baking tin and spread with the back of a spoon until it is evenly dispersed and compacted.

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11) Turn down the oven to 338 degrees and cook in the center of oven for 20-25 minutes until lightly browned on top.

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12) Allow to cool, then place in the fridge for 30 minutes before cutting. This will make them hold better.

13) Cut into rectangular bars or squares depending on preference and they are ready to eat.

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