Homemade Bites to Power your next Cycle Ride

Anahita Sriprasad
21-3-2019
Nutrition and Hydration

A recent shift in food consciousness has brought about a major change in food consumption patterns and thus the evolution of many ‘alternate’ diets. Additionally, with the increasing concerns over health and staying fit, alternative sweeteners are on the rise. Most store bought energy bars, though easily accessible, are high on sugar - just the thing that most diets seek to eliminate. So, what now? Here are a few ideas for homemade energy bars and snacks that require just a few ingredients to make and do not take too long to make either!

B-OAT ENERGY BITES

"Boats? We’re pedalling not paddling!"

To make B-Oats bars you will need:

2 ripe bananas

1 Cup rolled oats

1 tbsp unsweetened nut/seed butter.

Roast the Oats on a stove top or in an oven till they get slightly browned.

Mash the bananas, and mix in the butter of your choice.

Once the oats are roasted and cooled, add them to the banana-butter mixture.

Press the mixed dough onto a flat tray and refrigerate it till it gets firm.

Once set, cut it into pieces and enjoy.

Optional: Add in some honey/ maple syrup if you want yours sweeter. You could also add in sugar free chocolate or cocoa nibs for an extra crunch.

TRAIL MIX

“ Even roadies can use this, not just those hitting the trails!”

Many store bought trail mixes contain some form of sugar. To make a healthy trail mix you will need:

Almonds

Pumpkin Seeds

Sunflower Seeds

Cashew nuts

Walnuts

Dried fruits (Cranberries, raisins, apricots/ others of choice)

To get an even balance of all the ingredients, chop the nuts to make smaller pieces that are roughly the size of the seeds.

Mix the dried fruits, seeds and nuts together in an airtight container. Voila, your healthy trail mix is ready!

Bonus Tip: Add in some sugar free chocolate chips, a dash of salt and spices like cinnamon and cardamom for a flavor-enhanced trail mix.

MUFFINS ON THE GO

“These won’t give you a muffin-top, I promise!”

Healthy muffins? Yes, Please! To make a healthy breakfast muffin you will need:

4 Ripe Bananas

1 Cup Oat Flour*

Vanilla Essence

Baking Powder

*make oat flour by grinding regular oats in a food processor

Mash the bananas in a bowl, add the oat flour, vanilla essence and baking powder and mix well.

Pour the batter into a muffin tray and bake for 10 minutes.

Optional: Add a tsp of coconut oil/melted butter to the batter. Use cocoa nibs/ chocolate chips for additional yumminess.

LOW CARB CHOCOLATE GRANOLA BARS

“A healthy snack that will get you hooked!”
To make low carb chocolate brownie granola bars, you will need:

1 ½ Cups Pumpkin Seeds

1 ½ tbsp Almond Butter

Unsweetened Cocoa Powder

½ tbsp Coconut Oil

Dark Chocolate, chopped

Sweetener of Choice

Use a food processor to grind the pumpkin seeds into a powder, be careful to not over process the seeds - stop when they breakdown into granular powder.

Add in the almond butter, cocoa powder, coconut oil and sweetener, and mix until all ingredients are combined well.

Remove the mixture from the food processor and mix in the chopped pieces of dark chocolate.

Line a tray with parchment paper and spread the dough evenly onto the tray, pressing down to even it out.

Refrigerate until set. Once set, cut into pieces and enjoy.

OPTIONAL: You can use dates(as a sweetener), rolled oats (instead of pumpkin seeds) and some honey - based on your food preferences.

Conclusion

If you are staying away from sugar, using alternatives like honey, dates or even bananas make for great sweetener swaps, while being good for your body - without the dreadful sugar crash! Even with a few pantry staples there are a number of healthy energy bars that you can make. Besides being loaded with a ton of goodness, homemade energy bars are tasty and preservative/additive- free. Try these recipes out, and I bet you won’t be buying energy bars from the store anymore. Let us know which one you liked best!

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Homemade Bites to Power your next Cycle Ride

B-OAT ENERGY BITES

TRAIL MIX

MUFFINS ON THE GO

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