As per title really anyone got a favourite flapjack/energybar reciepe for biking? Got to start looking after the pennies and a £1.50 or so a bar seems a bit excessive...
sugar sugar sugar!!!
bout it? o cheapo red bull too.. tesco had some a while back. own version but like 20p a can
i've made the apricot and almond bars on this bikeradar article here ( http://www.bikeradar.com/fitness/nutrition/article/nutrition-10-lip-smacking-recipes-for-in-and-out-of-the-saddle-22741 ) a few times and they're very good...
Start with a basic flapjack recipe, swap the sryup for honey and some apricot jam/spread and add stuff like seeds, chopped nuts, dried chopped apricot. This ones nice and normaly get 12-14 bars from it.
160g unsalted butter
160g honey
80g apricot jam
160g brown sugar
240g jumbo rolled oats
60g walnut pieces
60g sultanas
60g chopped dried apricots
120g pumkin seeds
120g sunflower seeds
Melt butter, honey, sugar and jam
Boil for 2-3 mins
Chuck in the rest and mix well
Tip into a well greased and lined baking tray
Pat down using the back of a metal spoon
Cook on 190 for 15-20 mins
Job done.
Carl
Delia on-line has some good recipes on it. The chocolate covered energy bars are very good indeed. They are [url= http://www.deliaonline.com/recipes/cuisine/european/english/chocolate-marbled-energy-bars.html ]here. Clicky.[/url]
+1 on the delia bars.
i never bother with the mixed choco topping and stick to dark. use em fer biking, canoe trips, hillwalking.....muy tasty.
These had a good reception on recent STW ride in Nidderdale:
270g apple sauce
115g dried apricots
115g raisins
50g demerara sugar
100g mixed seeds
75g rolled oats
75g self-raising flour
50g desiccated unsweetened coconut
two eggs
Mix the whole lot together, put it in a tray and bake it for 25 minutes at 200 deg C or gas mark 6.
Makes about 10 bars, 232kcal per bar.
The recipe (in Outdoor Adventure Guide) suggests experimenting with jam or compote instead of applesauce. Haven't tried that but these are nice, not too sweet, and packed with energy.
i've got one called 'pope cake' coz pope benedetto like it.
it's got no refined sugar in, or egg, or dairy products, so it keeps ages.
# 400g wholemeal flour
# 100g honey
# 100g pine nuts
# 100g chopped dried raisins
# 100g chopped dried apricots
# 100g dried mixed 'peel'
# 100g chopped dark chocolate (the 70% stuff)
# a teaspoon or 2 or baking soda
soak the fruit overnight in water, and mix the whole lot up in a bowl with some warm water, hot water will melt the chocolate, maybe you want this, maybe not, your choice. stick it in a baking tray, and in the oven for about 25mins.
with the pine nuts and dark chocolate, this one's miles over your budget. home baking is never a money saving option.
(adjust the quantities above to suit your needs)
Some great suggestions here - thanks all. Time for some baking!