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Recipe: Fig & Banana Bars

Friday Freebie at it’s finest! Here’s a simple, fast and tasty recipe to have in the “recipe bank”. Perfect carbohydrate packed bars to bring on rides or snack on about 1hr pre-training if it’s gonna be a tough one!

As always the recipe can be modified based on needs and availability of ingredients, but sticking give or take to teh ratio of “wet” to “dry” ingredients is important.

Bananas and figs make this one nutrient dense and taste filled. So you’ll have no issues with hammering all ride long and longer term health and robustness will be taken care of a little with all the minerals, vitamins and trace elements packed into this package!

Ingredients
2 cups of rolled oats
2 tbsp ground flax and/or chia seed
1/2 + cup chopped figs
2 very ripe mashed large bananas
1/4 cup honey or maple syrup/honey mix
1 teaspoon vanilla extract or real vanilla pods
1 teaspoon cinnamon/nutmeg mixed
1/2 teaspoon salt

How To

  • Mix all your dry ingredients in a large bowl.
  • Add your honey, mashed/blended banana and finely chopped figs to saucepan.
  • Heat over a low heat, stirring regularly until everything is nice and runny and gooey, you may have to presoak the figs or even blend and heat separately if you want a very smooth texture.
  • Be careful not to burn the honey/banana as it won’t taste so good if you do.
  • Once happy with your texture transfer the wet to the dry, mix well to combine.
  • Transfer the mixture a baking paper lined oven-tray.
  • Pat it down using extra baking paper or a large, flat spatula! The thicker you lay the mixture the chewier and softer your bars will be; too thin and you’ll have rock hard bars. not ideal for the trial.
  • Bake in a pre heated fan-oven at 180c for 18 to 20 min

 

Bingo.

 

Categories
Freebies News Recipes Uncategorized

Point1 Snack Block

1 Recipe – 2 types of protein packed snack block; multiple uses!

Snack, Travel, extra calories

or

Recover and Re-Build

The Base Recipe 

  • 65g whey isolate protein powder (flavour of choice)
  • 100g ground almond meal
  • 35g desiccated coconut
  • 95-125ml  milk of choice (unsweetened almond or hazelnut or cow’s milk)
The base ingredients, mixed, rolled and blocked!
The base ingredients, mixed, rolled and blocked!

The add-ons, add-ins and changes for your needs

Recovery Bar: So if you want a recovery bar substitute the Whey Powder for a Whey based recovery powder! The chocolate bars pictured used High5 Recovery Protein Powder. If you need or want even more carbohydrate in the mix then add some honey, maple syrup or break all the rules and sprinkle in some cane-sugar!

Orange/Chocolate Bar: I’ve added cocoa powder (the real deal) and orange zest, then substituted some of the milk with fresh squeezed orange juice to make an unreal tangy block! Chocolate-Orange with all of the gainzzz!

Vegan bar: For those who ain’t keen on tasty animal products then you can easily substitute the Whey for a Rice or Hemp Protein! Job done!

Travel Bar: If you want these guys to pack an even bigger nutritional punch or need them to be even more satiating for travel then add in some chopped goji berries, chia seeds and nuts of choice like brazil and walnuts! You’l have to adjust liquid to dry ingredient ratios though!

protein block
Protein Block , cut and ready for the fridge/freezer

How To:

  1. Mix all dry ingredients in a bowl
  2. Measure out or weigh your milk of choice
  3. add a little liquid and start to mix, things will seem very dry at first but the dry ingredients will absorb the liquid slowly and start to bind
  4. have patience, adding and mixing slowly
  5. you should get a pretty workable and dry mixture after a couple of minutes
  6. roll the mixture into a log, sprinkle with almond meal so it is easy work
  7. roll it out and cut into discs; shape those discs into blocks as pictured
  8. refrigerate for up to 1 hr
  9. they are ready to roll at any time, but once out of the fridge you can coat with dark chocolate or a chocolate and yogurt mix and it will set fast
  10. The base recipe is key – you can go wild with modifications to suit your needs

This recipe makes about 6 to 7 blocs – double or triple as needed!

Freeze, refrigerate for up to 1 week! These go great as a quality snack after training with a coffee, in the back pack for the long missions or rides (perfect after the 3hr mark) or as a travel stop-gap when jammed with seeds and nuts!

Imagination is only limitor!

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Out of the fridge and ready for dipping in chocolate or eating!

 

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Hhmmmm Protein, Fat and all dem nutritious nutrients