Bakers’s Bikers Bites
Martyn Baker has kindly offered some wonderful bike fuelling recipes he has baked and tested on some tough rides.
Martyn says “I have always found baking your own energy cake/bites are much better for you than the manufactured energy bars, you know what’s in them and they definitely taste much nicer. When it’s home made you can tweak the recipe to keep it healthy or make a quality guilty treat that’s not full of rubbish”.
“What’s a back pocket for if not to put some rocket fuel in when out on a club ride”.
Peanut Butter Natural Energy Balls
I love making these (Power balls!) very easy, no cooking and they taste great!
110 g rolled oats
125 g smooth peanut butter.
115 g honey (Try Richard Brain’s amazing home made honey)
75 g roasted peanuts, unsalted
20 g linseeds
1 tsp vanilla extract
1/4 tsp fine sea salt
1. Place all ingredients in mixing bowl then blend 20 sec/speed 8
2. Roll into 18 balls then place in fridge to set firm before serving.
Banana and Oatmeal Energy Bars
These beauties are perfect for long rides
oil for greasing
100 g pitted dates
100 g walnuts, halved
100 g rolled oats
50 g desiccated coconut
2 bananas (approx. 200 g), ripe, cut in pieces (2 cm)
1/4 tsp ground cinnamon
1/2 tsp fine sea salt
1. Preheat oven to 180 C. Grease and line a square baking tin (20 cm).
2. Place dates in mixing bowl and chop Turbo/2 sec/0 time. Scrape down sides of mixing bowl with spatula.
3. Add walnuts, oats, coconut, bananas, cinnamon, and salt then chop Turbo/2sec/0 time.
4. Pour mixture into prepared tin and use the back of a spoon to level the mixture. Using a knife, score the surface of the mixture into bars (approx. 5 cm x 10 cm).
5. Bake for 30 minutes (180C) or until edges begin to brown. Set aside in tin to cool.
6. Remove once cool and cut along scored lines. Serve or store in an airtight container.
This recipe is from Andy
Spiced Apple and Date Bars
This is your pocket rocket! gets you up that big hill or powers you to a PB.
This is my favorite fuel bar, not just for the road but equally as nice with a coffee after a ride.
This recipe makes eight bars, but it’s very easy to make a double batch, and you can use the same 8×8 pan to shape the bars
1 cup (210g) Medjool dates, pitted and sliced in half
Half cup (77g) dried apples
Quarter cup (30g) dried currents
Half cup (70g) walnuts and pecans
3 tbsp. (42g) organic maple syrup
2 tbsp. (14g) finely ground flax seed
1 or 2 tsp. spices (Any combination ofcinnamon, nutmeg and chinese 5-spice)
- Preheat the oven to 175C. Line a baking sheet with aluminium foil
- Toss the peacans and walnuts in 1 tablespoon of the maple syrup and add a pinch of the spices. Spread over the prepared baking sheet and bake for 5-7 minutes until the nuts are just toasted. Remove from oven, turn off heat, and set aside.
- Next, line an 8×8 pan with parchment or wax paper. Dust with ground flax seed, then set aside.
- In the bowl of a food processer, combine the dates, currents, apples, toasted nuts, maple syrup and a few dashes (about 1/2 tsp) of the spices. Pulse just until the mixture is chunky. Taste the mixture at this point – add spice to taste.
- Once you approve of the amount of spice, remove 1/2 of the mixture and reserve (this chunky portion will add texture to your bars!) Pulse the remaining mixture until it comes together and is smooth. A few remaining chunks are ok.
- Return the reserved chunky portion to the food processer, remove the blade and – with a plastic spatula, scrape the mixture out onto the flax-sprinkled pan. Press the mixture out in the pan until it’s the same thickness all over, about half an inch. You won’t fill the entire surface of the pan – what is important is that it’s this shape that you’ll soon need to cut and wrap. I personally like to make my bars thick, so they’re easier to slice.
- Sprinkle the remaining ground flax seed over the bars. Then, cover the shaped bars with plastic wrap and allow to chill for three hours or overnite until firm. Remove from refrigerator, slice into bars or squares and wrap with parchment paper. You can store in an airtight container for up to two weeks. Enjoy!