Easy and quick preparation.
No extra fat.
Low in fat.
High carbohydrate content.
No sugar (only fruit sweetener).
Basic recipe can be modified very easily according to taste.
How the idea for this recipe came about:
What had always bothered me about sports food on the go: either the bars are full of industrial sugar and/or have a high fat content. Industrial sugar is not necessarily healthy (high fructose content, among other things) and the high amounts of sugar for basic rides are excessive. Supposedly “natural” bars with a proportionate 50 percent of “healthy” fat from oil or nuts do little to help the athlete for the sport itself (unless you eat a ketogenic diet) and on top of that the carbohydrates are missing. The high fat content also usually negatively affects the ratio of omega 6 to omega 3 fatty acids in the diet. So I’ve been tinkering with a recipe and experimenting this year during the christmas holiday season. Here is my ultimate recipe for bars that are great for on the go – like on the bike.
Variants:
The two main ingredients in this recipe are flour and fruit. The idea is that the fruit provides sugar and the flour provides long chain carbohydrates. Cereal flakes, which are often used in bars instead of flour, have the disadvantage of not giving the bar the firmness it needs, so then either more fat or sugar (syrup) is added. However, I would like to do without additional fat and sugar. Hardened fat in bars is unnecessary and sugar is simply too sticky to transport and eat. However, since (oat) flakes give energy bars juiciness, 50 grams are included, but they can be replaced by 50 grams of flour. Generally, different flours, flakes or dried fruits can be used according to taste. Likewise, the poppy seeds used can be replaced with grated or chopped nuts as desired. Just like poppy seeds/nuts, eggs provide valuable protein, unsaturated fats, vitamins and minerals. Eggs should be of organic quality. 4 M size eggs provide approximately the same amount of egg as 3 L size eggs. For vegans, it is recommended to replace the eggs, for example, with 1 tablespoon of milk and 2 teaspoons of oil per egg. Cow’s milk can be substituted with water, soy, almond or oat milk. The cocoa is optional, provides minerals and phytochemicals such as polyphenols, among other things, and helps with appetite for regular chocolate. A pinch of salt contains sodium, which is lost through sweat. Whole wheat flour and oatmeal provide long-lasting energy. Raisins give a little energy boost and the potassium they contain is important for storing carbohydrates. If you also like to add a little sweetness to the dough, you can use liquid sweeteners like stevia together with the milk at the beginning. Of course, it is also possible to increase the energy content of the bars by adding sugar or maltodextrin, but liquid may need to be added. The protein composition with a mixture of eggs, cereals, milk and nuts has a high biological value. The bars are suitable for loose to tight pace or as a healthy snack in between. Likewise, they can be used before or after training as an energy supplier (carboloading). Enjoy it!
Basic recipe:
3 eggs size L
100 grams poppy seeds
250 grams raisins
250 grams wholemeal spelt flour
50 grams of oat flakes
150 milliliters of milk 1.5% fat
1 tablespoon cocoa
1/2 teaspoon salt
Preparation:
Mix the eggs with the raisins in a bowl. While stirring, gradually add the other ingredients. Order best: cocoa, salt, milk, poppy seeds, oatmeal, flour. Spread the mixture on a baking sheet with baking paper to form a layer about 1 centimeter thick. The baking time depends on the ingredients (depending on the variant), the thickness of the dough, preheating the oven if necessary, the oven program (e.g. convection), etc. In general, you can’t do much wrong. When baking for the first time, it is best to take a look in the oven from time to time. The color of the dough should only darken slightly. For me, it has been recommended: Bake the tray on the middle to top shelf in the oven at 160 degrees Celsius for 15 minutes. Cut the dough into square pieces/strips after (slight) cooling. Number of pieces/size can be freely chosen.
Nutritional values:
