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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 03-28-10, 04:52 PM   #1
DRietz
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Bar Recipes

Hey there, Nutrition fanatics! Stealing the thread from the Road forum, what are your guys' favorite homemade bar recipes?
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Old 03-28-10, 06:38 PM   #2
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Homemade banana & chocolate chip granola bars...

These keep in the fridge for up to a week. They get pretty messy/sticky when left out (especially since it’s so darn hot out right now).

1 tsp. butter
1/2 cup slivered almonds
1 1/2 cups cashews, coarsely chopped
1 cup banana chips, chopped
1 1/2 cups rolled oats
1 1/2 cups brown rice crisp cereal (sold at Whole Foods and other “natural” stores, or substitute Rice Krispy cereal)
1 cup brown rice syrup (sold at Whole Foods and other “natural” stores)
1/4 cup Grade B maple syrup
1/2 tsp. salt
1/4 cup dark chocolate chips or dark chocolate chunks
1 tsp. vanilla extract

Preheat the oven to 325. Spread the almonds and cashews on a cookie sheet and toast them in the oven for 6 – 8 minutes, or until they start to brown a bit. Remove from oven and let cool.

In the meantime, grease a 9 x 13 baking dish with the butter and set aside. Now, mix the oats, rice cereal, banana chips and chocolate chunks in a big bowl. Add the nuts once they’ve cooled.

In a small saucepan, heat the syrups, salt and vanilla extract over medium-high heat, stirring to avoid burning. Once the syrups come to a light boil, continue to cook for an additional 3 – 5 minutes until the syrup begins to thicken, then pour it over the oats and nuts. Mix everything together so that the syrup evenly coats everything in the bowl. Your chocolate chunks may melt at this point, but that doesn’t matter – it’ll just spread the chocolate-y love throughout.

While it’s still warm, pour the contents of the bowl into your prepared baking dish. Using a rubber spatula, pat everything down so it’s nice and compacted. Let cool to room temperature. You can also put them in the fridge for a bit since this’ll make cutting easier.

Cut them into square or rectangles as you please.





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Old 03-28-10, 06:40 PM   #3
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Peanut Butter Chocolate Chip Granola Bars (Makes 8 large 2” x 4” bars)

Ingredients:
- cup honey
-2/3 cup peanut butter (I recommend using unsweetened peanut butter, especially with the chocolate chips)
-3/4 cup semi-sweet chocolate chips, divided
-2 and cups granola (My favorite= Trader Joe’s Lowfat Granola with Almonds)

Spray an 8” x 8” baking dish with non-stick cooking spray, set aside.

Heat honey in a large deep sauce pan over medium-low heat until fragrant and liquid. Add peanut butter and mix until well blended. Remove from heat, add granola and stir. Add cup chocolate chips and stir until mixture is well combined.

Press mixture evenly into prepared baking dish. Sprinkle with remaining cup chocolate chips and let cool completely at room temperature for about an hour.

Cut into bars and store in refrigerator. They’ll keep for up to 1 week, although I’ve never had them last that long.


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Old 03-28-10, 07:49 PM   #4
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The first one looks delicious. Would using honey instead of maple syrup be cool too?
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Old 03-29-10, 10:13 AM   #5
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I usually start with:

1/2 Cup Brown Rice Syrup
1/2 Cup Almond Butter
4 Cups Kashi Go Lean

As usaual, melt the first two together, mix with cereal, press into grease pan, cool, cut and enjoy.

Pretty much anything else can be mixed in, favorite dried fruit, nuts, seed granola, spice, electrolytes or protein powder. I usually keep it simple with just a little vanilla and cinnamon.

Tips for anyone making bars following the 'rice krispie treat' formula: line your pan with parchment or wax paper and spray that, it makes clean up and cutting real easy as when they are set you can just lift the whole batch out by the paper.
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Old 03-29-10, 11:17 PM   #6
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Hm. Interesting. I've eaten an almond butter and jelly sandwich before. That was fantastic, so those bars might be great as well!
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Old 04-01-10, 12:54 AM   #7
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What? Nobody else has awesome munchies to share?
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