And here we are back again with three new no-bake bars recipes, quick and easy for any cyclist to make at home. We are going to need ingredients commonly used in cycling snacks such as bananas, oats, nuts, dates or honey. All you need is a food processor to mix the ingredients and a baking dish or tupperware to pour the mixture into. You don’t have to bake anything, just put the container with the mixture in the fridge and let it set. As easy as it gets.
Delicious no-bake banana and oatmeal blondies
What is a blondie? It’s a brownie without chocolate. We adapted the recipe to make the process as simple as possible, using just a few ingredients, no oven and, most importantly, so that we get blondie bars that are easy to carry and eat while cycling. As a result, you get soft, juicy and high-energy bars that are easy to chew and digest.
Ingredients:
- 140 g of oat flour (1 ½ cup). You can simply grind oat flakes.
- 2 medium bananas
- 70 g of unsweetened peanut butter (¼ cup)
- 85 g of honey (¼ cup)
- Chocolate chips, cocoa nibs, nuts – to add the crunchy touch, not necessary.
- 1 pinch of salt
Preparation:
Sift the oat flour and mix it with the mashed banana in a large bowl.
Melt the peanut butter together with the honey for a few seconds in the microwave. Pour this mixture into the bowl with the banana and oat flour. Add the salt and mix well until dough is formed.
If the dough is too thick, add a little honey. If it is too runny, add a little oatmeal, but be careful not to overdo it. These bars should be tender and juicy so that they are easy to chew and digest.
Now it’s time to add the chopped chocolate, cocoa nibs, nuts…
Pour the mixture into a lined baking pan. Spread and press the dough with a spatula or with your hands. Let it sit in the fridge for 1 hour or until firm.
Nutrition information:
The recipe (not including the crunchy ingredients) has 1403 calories, 41 g of fat, 216 g of carbohydrates and 41 g of protein.
No-bake crunchy cocoa bars
Cocoa bars with the extra crunch of Krispies ready to wrap and carry in your jersey pockets. You only need a food processor and 6 ingredients to prepare them, so there’s no excuse!
Ingredients:
- 220 g of pitted dates (1 ½ cup, about 15 dates)
- 115 g of nuts (1 cup)
- 3 tablespoons of pure fat free cocoa powder
- 1 tablespoon of peanut butter
- 1 tablespoon of honey
- 1 pinch of salt.
- Krispies to taste. You can substitute them with corn flakes, chopped nuts, puffed rice…whatever ingredient you like, as long as it is crunchy.
Preparation:
Grind the dates and nuts in the food processor until you get a sand-like texture.
Add the cocoa, peanut butter, honey and salt. Blend everything together again until you get a smooth and slightly sticky mixture. If it is too dry add a little more peanut butter or honey and if it is too wet add oat flakes.
Finally, add the crunchy ingredient of your choice. You can mix it in a separate bowl or in the food processor, but do not grind it at high speed, just enough for it to blend.
Place the mixture in a baking dish lined with non-stick baking paper and spread it evenly.
Leave the container in the fridge for 6-8 hours or a couple of hours in the freezer.
Take it out and cut the dough into 8 portions.
Nutrition information:
Each bar containing 30 g of rice Krispies has 226 calories, 11.8 g of fat, 24 g of carbohydrates and 4 g of protein.
Quick, no-bake granola bars
This recipe is so easy and simple that, provided you have all the ingredients, you can start making it 1 hour before going out for a ride. The bars take 40 minutes to make and are soft, but with the extra crunchiness of the nuts and pine nuts.
Ingredients:
- 145 g of pitted dates. You can also use prunes. (1 cup)
- 85 g of honey. For a vegan version, use maple syrup. (¼ cup)
- 125 g of traditional oat flakes (1 ½ cup)
- 70 g of chopped hazelnuts or any other nuts (⅓ cup)
- 30 g of pine nuts, pumpkin or sunflower seeds (⅓ cup)
- 60 g of dried cranberries or raisins (⅓ cup)
- 1 pinch of salt
Preparation:
Place the dates and honey in a food processor and blend to a creamy, easy to spread paste.
Add the oat flakes, chopped hazelnuts, pine nuts and dried cranberries.
Blend again until everything is well mixed.
Pour the entire mixture into a baking dish previously lined with baking paper. Press the dough into an even layer.
Let it sit in the fridge for 30 minutes. Take the dough out of the container and cut it into bars. Wrap the ones you are going to take with you for the ride.
The recipe yields 8-10 bars. You can store them in the fridge for 1 week or freeze them wrapped in aluminum foil.
Nutrition information:
If you cut out 10 bars, each one has 202 calories, 7 g of fat, 30 g of carbohydrates and 4 g of protein.
