home made energy bars

Every time we do a weekend away riding, my lovely wife makes us some energy bars. I tried making some, but Mike complains that they’re too chewy, maybe his dentures keep getting stuck 😉

So I just leave it to her now.

Anyway, they usually get offered around the group, and it is always the same “you need to give me the recipe!”

So without further ado, here it is.

100 g dried fruit (dates, apricots, cranberries, goji berries…)
50 g raisins
50 g mixed broken nuts
50 g seeds (hemp, poppy, sesame, pumpkin, sunflower…)
25 g brown sugar
35 g carbohydrate powder (multodextrin) – (I leave this out if I make a batch for the little army at home, they’re hyper enough without it) 😉
80 g plain flour
60 g rice krispies
100 g runny honey
100 g golden syrup (sometimes I double up the honey instead of using syrup)
50 g fruit spread
150 g oats
100 g bar of dark chocolate

Preparation: Chop up the dried fruit.

Cooking: Place the dried fruit into a pan and add a little water. Simmer gently until the fruit is tender. Mix in the fruit spread, honey and syrup and gently heat until runny. Mix the remaining ingredients in a bowl and add the syrup and honey mixture.  Stir thoroughly, with the extra nuts and seeds, you might need to add some more honey.  Pour into a greaseproof baking tin and place in a preheated oven for 30 minutes at 175 degrees Celsius.

In the mean time melt a slab of dark chocolate, a glass bowl in a pot of boiling water does the trick.


Remove from the oven and allow to cool.

Once cooled, spread the chocolate over the energy bars, to get real fancy you can melt a bit of white chocolate and make patterns on top of the brown, however, I’ve not met a cyclist that cares about this yet.

Get on your bike cycle somewhere nice and enjoy 😉

This was not my recipe to start with, I got the bare bones of it from the “Mountain Bike Fitness Training” book, however, found they started tasting better after adding nuts, seeds and other dried fruits and the chocolate…