Oct | 4
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Fuel Up

Runner Recipe: Fruit and Nut Bars

Reprinted with permission from Pip Taylor of The Athlete’s Fix

If you’re trying to cut back on buying expensive energy bars or just ready to try making your own, these bars are a great alternative. The dried fruit is a great source of natural sugar (make sure to buy dried fruit that lists fruit as the only ingredient), carbs and polyunsaturated fat from the nuts and nut flour. We made them into bars but you can roll them up into bite-size bars for on-the-run energy.

INGREDIENTS

  • 1 1/3 cups (200 g) dried figs or dates
  • 1 1/3 cups (200 g) prunes
  • 1 1/3 cups (150 g) dried cranberries, unsweetened
  • 1 cup (150 g) shredded coconut, unsweetened
  • 1½ cups (145 g) almond flour
  • 1 tsp (5 g) cinnamon
  • 1 tsp (5 g) ground ginger
  • ½ tsp (2.5 g) ground nutmeg
  • 2 tsp (10 g) allspice
  • 1½ cups (20 g) puffed rice
  • ½ cup slivered almonds (optional)

STEPS

  1. In a large food processor combine the figs, prunes, cranberries, coconut, almond flour, and spices.
  2. Mix on high until the fruit is mashed up and the ingredients are thoroughly combined.
  3. Transfer to large bowl, and mix in the puffed rice by hand
  4. Press the mixture into a parchment-lined pan and store in the fridge to set.
  5. Once set, cut into small squares and store in an airtight container in the refrigerator.

Alternatively, roll the mixture into small balls before storing in the refrigerator. If desired, roll them in some extra dried coconut to stop them from sticking together.
Bars will keep in the fridge for up to 10 days.

 

Republished with permission of VeloPress from The Athlete’s Fix, Pip Taylor’s three-step program to help athletes identify their problem foods and find the foods that make them feel and perform best. Get started at theathletesfix.net.

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