THE *BEST* CYCLING ENERGY BAR RECIPE
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- čas přidán 30. 07. 2020
- Hey, ahhhh maaaa dayyyyys these are quite honestly the best snacks for rides or just having with a brew :) Proper simple, easy and cheap to make.
You can make them fully with oats or add in rice. I prefer them with a bit of the ol' rice in there for some good solid energy for the bike.
Let me know if you make them and tag me on pics on Insta :) My Insta is: @katiekookaburra1.
These will defo help you get up any hills :) x
Ingredients:
250g oats
100g (dry weight) white rice - cooked
200ml apple juice
200g frozen mixed berries
100g light brown sugar
1tbsp strawberry jam
handful of raisins
sprinkle of cinnamon
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Absolutely lovely! I switched the light brown sugar for dates and whizzed them up in blender with the apple juice. I increased the weight of the dates to reflect the amount of sugar in them so the energy content should remain constant (approx 150g of dates). These bars are better than shop bought and so much easier on digestive system than powders and gels. Thank you sharing this with us.
TTFN
Ben
Ahhh great tip that Ben. They are wayyyyy better aren’t they!! Love them!
Oh I can’t wait to make them. I love the thought of freezing them too. Just pull one out as needed. Thank you so much for the recipe!!! Cheers from Montreal Canada 🇨🇦🤗
Love that! I like a good super dark chocolate in mine for a bit more variety of flavour.
The rice and going big on frozen fruit sounds really great - will be trying this next week.
I just made a batch of this. Delicious! And a great carb delivery system for tomorrow's ride too. Thanks Katie.
Finally 😂! I’ve failed at this twice 🤦♀️ can’t wait try this now! Xx
This looks so good and simple!
This looks so yummy!! Been cycling more lately and I’ll definitely have to give this a try!
These look great Katie! 👍
I started making these three weeks ago and I've just put the third batch in the oven. They're fantastic! My wife loves them too, and she's already given the recipe to one of her friends (we live in the north of France so it may take off here too!) 😍 Not only with me every ride but they're great travel food too. Thanks Katie.
These bars taste insanely good 💚
Yum! Going to make this for my weekend rides. Great recipe and I can make it gluten free!!!
Great recipe and so easy to follow, lovely to eat on a long ride. Thank you for sharing this.
Looks amazing and delicious. Salivating here.🤩👍🏼
They turned out so yummy! Thank you again! 😋
Thanks for the video! I’ll try the recipe tomorrow. Looks so yummy. 😋
Love this. Found the video a couple of weeks ago and am currently baking my fourth batch. Great recipe.
Awesome. Gonna try them this week.
was out today picking blue berries so a just used them in the bars. a added in a spoon of honey and 100g of dark chocolate to. tested one of them so good going on long bike ride tomorrow so then a test them better.
I'm definitely making these tomorrow, thank you for the video.
Made these today, substituted honey and increased the jam instead of sugar and omg they are soooooo yummy 🤤 thanks for the recipe can’t wait to have a bar on the go tomorrow. Id rather make then buy
Def going to make those, look nice and moist too
finally, the recipe from Kookaburra!
Looks very good. I like it has not much sugar. Going to give it a try next week. Until now I made a rice bar and an oats bar separately.
Katie I just wanted to say that I love your videos, and you are a real motivation to us bike riders here in the US. It's about 36°C here and we are awaiting a cat. 1 hurricane, o there's not much riding going on right now( everyone is preparing for the storm. I can't wait o get back out when this thing is over however. Please keep the vids coming. Atb.
Just made them. Lovely perfect flavour and sweetness balance
Going to the market to get some of these ingredients today! (Just gotta convert the measurements since I’m in 🇺🇸, LOL!)Looking forward to trying these out this weekend!
Great recipe I shall be borrowing that for sure, thanks Katie
Lush. Made mine this morning, made a few changes to the recipe (because why not... Also cutting right back on processed sugars etc). So changes were - no rice, swapped for extra oats, no Cinnamon (bleagh!) but topped with desiccated coconut, Reduced sugar by half (It's still sweet, may try it without), added seeds (Pumpkin and sunflower) as suggested, and swapped jam for home made Damson jam. Absolutely awesome. Rate my son is going through it, not sure it will last long enough to get to a bike ride! The mixture was quite "wet" so I let it sit for an hour and it absorbed all the juice nicely (I did put a little extra juice in 25ml or so - that could probably replace sugar altogether). I've been trying for months to make an alternative to shop bought processed energy bars after exploding my gallbadder. This is it I think. Can vary fruit as well to change taste - I used a mix of raspberries, blackberries and Logan & Tay berries, all home grown (We have a field, I have 18Kg of frozen blackberries to get through before Sep - also fab with porridge).
just made this! ..popping it in the oven now, thanks Katie!
These are fantastic, they were wonderful on our most recent ride. They make great snacks for the little kids too! My daughter has requested these to be put in her school lunch when (if) she returns to school.
Ahhh David that literally makes me so happy she likes them so much. They are so good aren’t they?! Add in whatever extras to your taste but so easy to make and healthy :)
That looks so good. Thanks for the recipe :D
OMG these are the best. Took them on a ride today and they were exactly what I needed. I used dates rather rasins and boy did it make it a nice and sweet. Thanks for sharing 👍
More of this!!
First time I made these, had no apple juice ... but did have a couple apples, which I blended & added in ... using all oats (no rice) result was good ... if a little "bland".
2nd attempt (again all oats) added the following:
a generous tsp cinnamon
2 minced dried Turkish apricots
a light handful of dried cranberries
2 tbsp honey
a tsp vanilla extract
4 tbsp peanut butter (64 g) melted for 1 minute in a microwave with 3 Dove "promises" dark chocolate pieces, stirred together once melted
Results I thought superb. Good either frozen or not. Many thanks Katie for an excellent, infinitely variable recipe 😊
Thanks for sharing this....will be making them when I get back from my ride to enjoy on my next one tomorrow! You are the best! Love you and your channel...Hugs! ♥
omg perfect timing! :D ill make them for my 600 km bike tour tomorrow :D thanks
Edit: omg they are sooo yummy
Best recipe I've found, doesn't try to bump the calorie content with added fat, I just want carbs! Thanks so much, fueled a 100km ride for me today no problem.
I'm making this tomorrow, thx so much 🎉🎉🎉
Going to make this asap!
Thanks very much Katie, I absolutely love these energy bars / flapjacks. The best thing for me is they are in the freezer until ride time so I dont eat them when I shouldnt :). What do you have post ride for a recovery drink/meal? I'm currently on the SIS Rego so it would be nice to get off of that as well.
Oh I'm going to try that!
Wow, just made these with dates, pumpkin seeds and sunflower seeds added. Thank you soooo much 💛
No worries they are good eh!!
I'll be trying this ❤️
That’s a good recipe, I’ll give it a try on my next long ride.
Will definitely try these and put in the freezer. Ready made bars are so expensive.
These are great. As a Reversed Diabetic I’m Low Carb High Fat so I’m dropping the rice but what a fantastic recipe thanks!
I made these and they're very delicious, thank you for posting this. It is now known as the "Kookaburra Snack." I'll continue to make this to take on rides and hikes.
Ahhh haha perfect so glad you like!!
Looks great & easy to make - will try it sometime 😉
Just taken out of the oven, looking forward to these.
Hi Katie,
Love watching your videos, I’m going to try and attempt to make the flapjacks, but wasn’t sure if the frozen fruit needs to be defrosted before using them?
Looking forward to the next video
Cheers
John
Awesomeness 🙏🏃♀️
Thank you Katie. Just made them and they're fantastic. I had one piece and I was instantly diabetic. 😁 Pure rocket fuel. I'm trying Hardknott this week and these babies should assist me.
Thank you for this video can you make more like this
Thanks for sharing the video recipe.. i tried it.. test good
I did make some and they were amazing 😁😁
200 degrees C is about 425 degrees F for friends in the US. I had it going at 200F because I tried to memorize the recipe lol. I was a little low on the sugar and didn't use apple juice because I didn't have any. I ended up drizzling a little bit of maple syrup on top afterwards. Great recipe!
Yeah maple is sooooo good in it too!! :)
Those look 🔥
As always Katie, brilliant content and can’t wait to try this on my rides. What’s the calorie, carb, protein and fat breakdown? This will help us gauge how many to bring on a ride along with our sugar water. Cheers!
Based on the weights above and nutritional value data from fatsecret website they are:
Calories 1970
Fat 18.89 g
Carbs 400.39 g
Sugar 144.61 g
Protein 52.98 g
Salt 0.38 g
I divide my slab into 12 so each bar would be one twelfth of the total above. I'm sure there is discrepancy between brands but this appears to be a good starting point for values.
I didn't include the handful of raisins because some have littler hands than others.
I know your comment was addressed to Katy but i'd already worked it out for same reasons.
my method is to get the values from fatsecret, then maths happens and you get the answer.
Look great. If replacing the 100g of cooked rice with oats is it a 1:1 with dried oats (I.e. 100g dried oats?)
Hi Katie! Nice work on this Energy Bar recipe. Do you have a cool cuisine name for the bars- like Kookaberry Bike Bars or something? I'm anxious to make with maybe some minor tweaks and love. Cha cha. Luv ur vids. : ) Rick
I’m going to make this for my bike tour along NCN2, but sub rice for quinoa and add choc chips ;-) thanks for the recipe
You mentioned pumpkin seeds. What I do is roast a 250 gram packet in a frying pan with a bit of oil and mixed herbs with salt to taste. It's my version of salted peanuts. Sometimes I grind up some sunflower seeds and use them to 'fill out' other foods. I'm only vegi and add it to omelets. I find seeds (and nuts) very satiating and convenient to carry.
I made it today. Pine nuts and lakes almonds in mine, just a handful of each. Perfect. Moist but holds together. Sweet but not sickly. I ended up with 18 squares of it for the freezer. All individually wrapped in baking sheet ready for cycling trips and for breakfasts on the days when I am out of the house at 06.00. They can be messy but delicious.
flakes
YASSSSSS!!!! If you make the mixture a little drier it holds up better on rides :)
They look nice I will try this :)
Made this today. Really tasty.
I'm signed up - cheers Katie! 👌🏻
Yummy!
Look so yummy 👌🏾💯😉 gonna give it a go 😁👍🏾
I like that one
Thanks for sharing! I made them and came out great. They are so dense, a small piece is like having a full lunch. Great for riding. I never have bars cause dont like processed foods. Did them with home made jelly and freshly squezed apple juice. Mine came out a bit crumbly and not as firm as urs. Any ideas what I did wrong? All the best!
mix in a banana that's what i done.
Thank you!
Hi Katie what rice do you use in this recipe please is it basmati or pudding rice. Thank you.
thanks for sharing. so how many calories will be per recipe? just to get the portions right..thanks
Made this today ahead of a bike ride on Friday but the kids raided the fridge and there's only one left! Great recipe.
MUM Mum. Thanks for posting. In a couple of days I finish quarantine and get the ingredients to make these.
Fab video, can you add choc chunks too?x
Instead of jam to make it sticky apple sauce might work or really ripe bananas. With the sweetness from those the sugar might not be needed or maybe some soaked blended dates.
😁 Always trying to make things a bit more whole food, oops. Sounds like a yummy recipe!
This looks amazing. I'll be making it in the morning. Thanks K. You are the best!
Ever thought of adding sushi rice to help it bind? That's what I use for my 'rice' cakes. Could perhaps change the apple juice for something. (Not that I would, apple juice is my go to)
That could be the best comment I’ve read today!! This is such a good idea!!!!!!! Thanks Graeme x
Delish!
Finally a recipe ! Didn’t realise there was oats init, brilliant, such random ingredients but actually sounds good 👍🏻 I will try
Cool
How does it hold up in a tight jersey pocket? I once had a banana and jam butty in my jersey pocket on a ride over to that Yorkshire, and when I got it out to eat halfway round it was a _mess_! :D
Hey Katie, seeing as how none is able to tell how the "Eat unlimited carbs don't mind your calories" kind of thing works I still do calorie counting, this looks great and I would love to have these after or before a run, how many calories would you say a slice is? Also if you are able to explain the unlimited carb eating thing that would be great as well, I have no clue and stick to eating somewhat low fat high carb vegan diet.
Try Fruit Cake !!! You will not regret it !!!!
What are your thoughts on refined sugar.. I think its great.. Just wondering what your thoughts are?
The sugar and diet industries think they are great too 😉
Took these on a ride yesterday (wrapped in parchment lined foil) and got a big red stain in my jersey haha. The bars tasted good tho :)
I think rather use rice you can use dates or raisin soaked in a water. If use rice it will not last long. It easy to get mold
Katie, when riding, in what do you carry or wrap these? And, how often do you eat one?
Not Katie, but ... I use Glad Press'n Seal wrap to create custom resealable pouches for all the food I take on rides (dates, grapes, cherries, these bars, etc.). Just tear off an appropriately sized piece, fold over maybe 3/8 inch on 2 opposite sides (to provide easy grip/access to open once sealed), place whatever in the center, marry the folded over edges, and press all around to seal. Works well for me, other's mileage may vary. 😉
@@billdavis764 Thanks, Bill, I'll give that a go!
Nice wud eat it all in one hee have a great weekend skinny k x
I added a chopped fig and pecan nuts
Hello Katie, Blue berries are quiet costly in this part of the world....what can I substitute these with ?
I used frozen berries :)
How much does it cost to make per 100g?
Hi , i'm just curious, if you are riding zone 2/3, what are some good snacks without all this added sugar. I feel like cyclists eat too much sugar.
Got this baking as I type. I mixed the berries in with the mix by accident tho! Hopefully won't be a total disaster! haha
It will be fine it’s hard to mess this recipe up.
Made them, not perfect yet (UK to USA measurement conversions were not ideal). I think a 1/2 tsp of vanilla extract would be a nice touch, and I may swap finely chopped figs for the sugar.
Yeah great additions / swaps 👍🏼
What kind of oats!
Approximately how many carbs per slice Katie?. Depending on slice size
Depends what you put in and how big the slices are. Also I eat as many carbs as I can on big rides!
Such a good idea using leftover rice!! Yummm - will definitely make this. Glad it’s vegan as well.
Eeeeee she were a great baker was our Kateie - got this one saved and yes it’s the pectin-
"..... Take the big bits out...." after I've just slapped on all the big bits 🤦♂️
Tweaked a little with mixed seeds, but that'll look tasty