Fruit'n'nut energy bars

Fuel your runs with a snack that’s packed with goodness



fruit and nut energy bars

Shop-bought energy bars can be packed with preservatives, additives and E numbers. This simple recipe from The Food Hospital, a book based on the Channel 4 TV series, offers up maximum nutritional benefits with every bite.

Preparation time: 55 minutes

Makes: 15 bars

  • 100g almonds
  • 100g cashew nuts
  • 100g blanched hazelnuts
  • 50g pumpkin seeds
  • 50g sunflower seeds
  • 1 tablespoon milled flax seeds
  • 1 tablespoon shelled hemp
  • 150g rolled oats
  • 175g dried figs
  • 175g dried dates
  • 150g raisins
  • 175g butter
  • 75g runny honey
  • 125g light brown sugar

1 Preheat the oven to 180C. Line a 29x21cm baking tin with baking parchment.

2 Tip the nuts, seeds and oats on to a baking tray and toast in the oven for 15-20 minutes. Leave to cool. Pulse in a food processor and mix in the roughly chopped fruit.

3 Melt the butter, honey and sugar in a saucepan over a medium heat. Pour over the fruit and nut mixture, and stir. Spoon into the prepared baking tin, push down with the back of the spoon and bake for 15-20 minutes. Cool before cutting into bars.


The Skinny

Calories 340
Fat 20g
Carbs 36g
Protein 7g


The Healthy

University of Toronto researchers found that flax seeds help to cut cholesterol levels and control blood sugar levels after eating, resulting in a steady release of energy.

A tablespoon of honey mixed in water tops up muscle glycogen as well as an energy gel after a long workout, according to a study on cyclists. It also contains a type of sugar that keeps your intestinal tract healthy.

Sunflower seeds are rich sources of vitamin E. This helps neutralise free radicals and slash your risk of heart disease by stopping cholesterol from sticking to artery walls.

This recipe appeared in the December 2011 edition of the magazine. Thanks to The Food Hospital by Lucy Jones, Dr Gio Miletto and Dr Shaw Somers (£16.99, Michael Joseph) for supplying this recipe and image.


Previous article
Stilton, celery and spring onion pate
Next article
Long-run cake with black beans

 
TwitterStumbleUponFacebookDiggRedditGoogle

Discuss this article

We'd love you to add a comment! Please login or take half a minute to register as a free member

Smart Coach
Free, fully-personalized training plans, designed to suit your racing goals and your lifestyle.