Coconut Almond Energy Bars from Runners World Cookbook

My boyfriend, Steve, was given the Runner World Cookbook for Christmas; “150 recipes for fuelling up and slimming down – whilst enjoying every bite” ; the ideal present for a running/foodie couple – thank you Santa!

Having made quite a few of the main meals from it I knew the recipes were firstly, delicious and secondly, easy to make so thought it would be a great option to pick a snack recipe from this week! Torn between the Banana Oat Energy Bars and Coconut Almond Energy bars I finally decided on the later!

Making your own energy bars is a lot easier than everyone thinks and they taste much better than any store-bought version, include less artificial ingredients and sugar!

Ingredients

Makes: 20
Total time: 25 minutes

coconut-almond-bars-1

  • 2 cups old-fashioned rolled oats – super easy to buy and cheap!
  • 1 cup unsweetened shredded coconut – again, really easy to buy/cheap
  • 1/2 cup whole raw almonds
  • 1/2 cup whole raw cashews or peanuts – I’m allergic to peanuts so opted for cashews!
  • 1/2 cup sesame seeds
  • 1/2 cup raw sunflower seeds
  • 1/2 cup chopped dates or raisins – I opted for dates as I already had some!
  • 1 1/2 cups tahini (sesame seed paste) or natural peanut butter – tahini all the way!
  • 1 cup honey (you’ll need an entire 16-ounce bottle)
  • 1 teaspoon vanilla extract

Directions

  1. Preheat the oven to 350°F. Generously coat a 10″ x 15″ baking sheet with cooking spray. In a large bowl, combine the oats, coconut, almonds, cashews or peanuts, sesame seeds, sunflower seeds, and dates or raisins.coconut-almond-bars-3
  2. Put the tahini or peanut butter and honey in a microwaveable bowl and heat on high for 1 minute. Add the vanilla extract and mix well. Add to the oats mixture. Stir until well combined.coconut-almond-bars-5
  3. Pour the mixture onto the prepared baking sheet and, with wet hands, pat into a rectangle about 1″ high (your rectangle will be about 10″ x 12″).coconut-almond-bars-6
  4. Bake for 15 minutes, or until the edges of the bars turn golden brown. Do not overbake. The bars will still feel tacky in the centre but will firm up as they cool.

Nutrition

311 calories, 30 g carbs, 5 g fiber, 8 g protein, 20 g total fat, 5 g saturated fat, 26 mg sodium

These energy bars are an excellent source of zinc, a mineral essential for maintaining proper immune function.

Training

With just 9 weeks to Boston Marathon and 6 weeks into my training plan, the fatigue is starting to kick in! Running 80km+ a week is not only physically tiring but mentally too so this week I’ve added in an extra rest day! It’s really important to make sure you take good care of yourself during training and make time to rest after all #restisbest and can benefit your running in the long run! Here’s what my week looks like:

  • Monday – REST DAY! Hurruh!
  • Tuesday – strength conditioning + 12km easy run home
  • Wednesday – track night
    • 3km warm up easy
    • 2km @ 5k pace (4min ks), 1 minute rest x 5
    • 3km cool down
  • Thursday – slow 12km run home
  • Friday – HILLS!
    • 6km warm up easy
    • 4 minutes hard up a gradual hill, jog down x 5
    • 4km cool down
  • Saturday – 1 mile swim + stretch session (1 hour flow yoga)
  • Sunday – long run – 32km easy pace (5min kms)

Review

Price: 8/10 – I had a lot of the items in my cupboard, Tahini is the only price item at £4 a large jar

Taste: 10/10 – they’re so delicious, I love the texture (bit crunchy!) and hint of honey/tahini! Nom!

Fuel: 10/10 – because they’re quite dense they make me full quickly and provide a quick burst of energy. Perfect pre-track and after a long run!

Ease to buy ingredients: 9/10 – the only item that might be hard to find is tahini, but I am luckily enough to have a Holland & Barrett by work!

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