My favourite energy bar recipe - the ideal running snack

Welcome to another post on my blog! Last week I was baking my favourite homemade vegan energy bar, and when I shared it on Instagram was asked for the recipe. So here it is:

Ingredients

•  350g oats
•  30g raisins
• 100g dark brown sugar
• 30g flaked almonds
• 200ml apple juice
• 200g frozen mixed berries – set these aside in a small bowl. I usually remove the larger berries such as strawberries.
• 1tbsp strawberry jam
• Sprinkle of cinnamon and nutmeg

Method

1) Preheat oven to 190ºC (fan 170ºC). Line a 20cm square tin with baking paper.

2) In a large bowl, add the oats, raisins, sugar, almonds, jam, cinnamon and nutmeg. If you have any extra dry ingredients you want to use then add them here as well. For example, I once had some glace cherries left over from a different bake and so put those in here.

3) Pour in the apple juice and mix together with your hands. After a minute or so the mixture should roughly form a large ball.

4) Take half the mixture and press it into the tin, forming the base of the bar. Try to have an even layer without any gaps.

5) Evenly spread the berries across the base, pressing them gently in.

6) Use the second half of the mixture to cover the berries, forming the top of the bar.

7) Bake for approximately 25 minutes. This is the timing which I’ve found leaves it at the right texture for me, but some people may want to leave it in for a few extra minutes.

8) Leave to cool for 90 minutes before cutting into portions. I find this easily lasts a few days when put in the fridge.

I’ve made this recipe quite a few times over the last 6 months and every time it’s something I enjoy. Compared to your standard shop-bought cereal bar it’s healthier, tastier and more filling. I usually have 2 portions of oats throughout the day as they’re a great source of slow-release carbohydrate, and so this is a nice alternative to having porridge all the time.

Although I think anyone would enjoy this recipe, I find it even more enjoyable during an intense training period. As well as being a recovery food I love after an intense interval workout, it's also light and easy to digest, meaning that it can be eaten mid-run. When I’m out for 20+ miles I follow a 25 minute run, 5 minute walk routine so that during the walk segments I have an opportunity to hydrate and eat. Usually after about 2 hours I’ll have a portion of this energy bar, and definitely feel like I have more energy afterwards. I’ll definitely be making a batch for my 100 mile race in June, along with a large variety of other foods to get me through the day.

Thank you for reading this post, let me know if you’re going to try making this recipe and what your favourite homemade snacks are!
To make sure you don’t miss future posts, follow me on Instagram @andrewsultrablog – I’d love to hear your thoughts if you try this yourself! And to see more about my training, follow me on Strava: https://www.strava.com/athletes/5373701