Homemade Energy Bars & Gels

Here is my favorite recipe for oatcakes, which you can modify to your taste to make some tasty energy bars:

Wild Oatcakes
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 350ยบ 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
30% Honey
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
1oz Honey
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)


naomi said...

looks delish! i just bought some quinoa too. i'm so going to try this in the next week!

jsntg said...

Funny, I was just looking for a similar recipe. Thanks for sharing!

jsntg said...

Funny, I was just looking for a similar recipe. Thanks for sharing!

June in Pictures

June is all about: The Escape, Back on My Feet Runs, Trail runs, bike rides, the beach, Water World Swim and SUP, the wind and fog! I star...