Here is my favorite recipe for oatcakes, which you can modify to your taste to make some tasty energy bars:
1 cups of oats
1 cups quinoa
1 cup of whole wheat flour
1 cup of ground flaxseeds
1 cup of mix-ins (raisins, dried cranberries or other fruit, nuts, seeds, coconut flakes, chocolate chips, peanut butter, etc.)
1 mashed apple and banana
1/4 teaspoon baking soda dissolved in 1/4 cup of hot water
If you like, you can add a scoop of protein powder.
Mix it all together, if you need more moisture, add a splash of soy or coconut milk. Roll into a log and cut into slices or spread out in a pan and cut into squares and bake at 350º for 15 minutes or until golden. The flaxseeds eliminate the need to use oil or butter, and are high in fiber and omega 3s.
Now that I am doing longer runs, Instead of messing around with sticky gel packets I am using the gel flask. I just pour the gels in, mix with water and am good to go. Here is a recipe for energy gel that I found. The brown rice syrup is high in complex carbs.
DIY Energy Gel
50% Brown Rice Syrup
20% Blackstrap Molasses
1/8 tsp salt
I am also trying a new combo, adding maple syrup, which has more minerals than honey. The nutritional profile of honey varies on the types of flowers it is made from. Honey has a tiny bit of protein and antioxidants. You may also want to tweak the amount of salt more or less.
4oz Brown Rice Syrup
2oz Blackstrap Molasses
1oz Maple Syrup
1/8 tsp salt
If the honey is too sweet for you try the Agave Nectar. Organic Athlete also has recipes of natural energy gels made with dates. YUM! (Video)
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