How To Make Energy Bars - GCN's Food For Cycling
HTML-код
- Опубликовано: 15 окт 2024
- Ready made energy bars are perfect fuel for cycling, but if you want to make your own, here is the secret GCN recipe for Uber Bars! Click "Show more" for the full ingredients list.
Subscribe to GCN: gcn.eu/gcnsubs
Sunflower Oil - 120ml/3/4 cup
Soft Dark Brown Sugar - 200g/1 cup
Golden Syrup - 2 tbsp
Peanut Butter - 1 tbsp
Vanilla Extract - 1/2 tsp
Melt these ingredients in a pan over a low heat until melted and mixed together.
Next, add:
Sesame Seeds - 25g / 2 tbsp
Sunflower Seeds - 25g / 2 tbsp
Flaked Almonds - 50g / 1/2 cup
Sultanas - 50g / 1/2 cup
Chopped Dates - 50g / 1/2 cup
Gradually stir in thick cut porridge oats/oatmeal - 225g / 8 oz
Transfer mixture to a baking tin lined with parchment. Roughly 25 x 15cm or 10 x 6 inches.
Press down firmly with a metal fork.
Place in an oven at 180degrees c, 350 degrees f or gas mark 4 for 10 - 15 minutes, keeping an eye on them so they don't get over done.
Finally, leave to cool in the tin before you take them out and cut them.
Enjoy!
Music:The Sheik Of Araby by TG Collective gcn.eu/1apVe32
About GCN:
The Global Cycling Network puts you in the centre of the action: from the iconic summit of the Stelvio to the epic trails of Fort William, Scotland, everywhere there is pavé or dirt, world-class racing, and pro riders, we will be there bringing you all the action, essential analysis and unparalleled access every week, every month, and every year.
Welcome to the Global Cycling Network | Inside cycling
RUclips Channel - gcn.eu/gcnYT
Facebook - gcn.eu/gcnFb
Google+ - gcn.eu/gcnGPlus
Twitter - gcn.eu/gcnTW
Leave us a comment below!
Music - licensed by Cue Songs
For those of you counting calories, I added this recipe up, swapping molasses for golden syrup because I'm in the USA. The entire pan is 4,160 Calories. Simon was cutting them into 12 bars, or about 350 Calories each. If you want to keep it on par with a Clif bar, cut the pan into 16 bars for 260 Cal each.
The bulk of the Calories comes from the oil, 1440. It might be possible to substitute in unsweetened apple sauce for the oil 1:1. I haven't tried it, but that would cut almost 1400 C from the pan and make 12 bars at 235 Cal each
The breakdown:.
1440 Oil
845 Oats (rolled)
760 Sugar
300 Sunflower and Sesame Seeds
300 Almonds, flaked
160 Sultana (Golden Raisin)
140 Chopped Dates
120 Syrup (Molasses)
100 Peanut Butter, no added sugar
4165 Total
Legend! Cheers dude
Scott J Slight modification here. I was using the 3/4 cup of oil measurement from the description, which produces oily bars. In metric, the recipe calls for 120 ml, which is actually 1/2 a cup. If you use the smaller measurement subtract 410 calories from the pan, 12 bars becomes 315c each, 16 bars 235c each.
Scott J do you know the carb, protein, fat in the whole recipe?
Ronan Pandit
No, I didn't pay attention to those numbers when I was adding this up. I should, so next time I make them I'll add those up too.
Scott J thank you
I'm a mountain biker, but I love to watch gcn's channel more than gmbn's. coz gcn's more cheerful
How heavy are these, I don't know about these on The Climbs, can you do a version with carbon oats instead?
I tried it once. Got my hands on some so-called char-oats (hi-carbon oatmeal. Really light) and made a batch for my friend who is a real gram-counter.
The result was debatable, as the bars became extremely dry and crunchy due to the char-oats. You'll burn all the calories they contain just by chewing them and need an entire bottle of water to flush them down.
But they weighed almost nothing!
;)
I KNEW IT, carbons are fragile, that's why I eat aluminum.
Green Pretzel I
The Climbs im dying
Just tried this exact recipe with the following modifications: 1) honey (instead of golden syrup), and 2) 150g of sugar (instead of 200). Result: absolutely scrumptious!
Similar like you, I used honey because in my country is easier to find. Also, the sugar quantity has decreased a little bit because the original recipe was too sweet for my taste and forced me to drink to much water.
LXremirP just made one with honey and 180g sugar and added pistachios too!
LXremirP just made one with honey and 180g sugar and added pistachios too!
Nice one, i just made them today and i used only 100g of sugar and two spoons of honey instead of syrup. The are amazing. I also used chockolate (6 blocks) which i cut into tiny pieces and i put that on top before puiting it in oven. They are amazing and i am going to use them at the trails tomorrow. e: i also used only around 70ml of oil.
You save my ass :) I don’t even know how golden syrup is in German and where it’s sold here in Switzerland :)
ok I replaced the sugar and syrup with honey,
Added a mixture of dried cranberries, raisins, cashew, walnuts and almonds,
added 25 grams of cooking chocolate, because, why not?
and they taste like heaven.
peanut butter + Chocolate = best combo ever.
"This peanut butter hasn't got any sugar added. It's good quality stuff."
*Adds peanut butter to saucepan full of sugar*
;)
Maxz think he said it as it's not adding more sugar to the bars
Golden syrup is sugar and water
Wrong. en.m.wikipedia.org/wiki/Golden_syrup
inverted sugar syrup is literally sugar and water. no matter how it's done
Yeah, it means still that it has more taste instead of just adding more sugar, meaning you need less. If your quality is lower, you need more of that stuff and should decrease the sugar amount you add yourself.
Still, it was indeed pretty ironic of a statement. °_^
My wife made these yesterday with a couple of minor adjustments (honey instead of golden syrup for example) and they are amazing. Perfect for cycling, running, hiking or watching GCN with a Bailey's coffee!
We've been working on our playlists over on the GCN RUclips channel. Here's our cookery playlist: gcn.eu/gcnfood
Those looked so good, I am going to have to try those, minus the dates though.
been seeing a lot of these types of videos all over the net but these seam to be top notch but what i hardly ever see is how people like to carry these home made bars. maybe an idea for a video is there also.
Seth Peters i wrap them in foil and put them in my rucksack or back pocket depending on the type of ride im doing
+Global Cycling Network *this playlist does not exist* HELP!!!
Made these today with small variations. Such as coconut oil. Such good recipe! Came out delicious. Will seriously have to ride more.
Jorge Picado - ride more to eat more, we like that!
Just made some yesterday. I had no Sultanas so I used dried chopped apricots. It's soooooo good !!!! Thank you very very much !!!
I love this recipe. Thank you! I just made it but added chocolate chips just because chocolate makes everything better:). I liked how you included the oven temperature for different oven types. Nice touch!
Thanks for the great video! I’m on my third batch and have just made a batch with the following substitutions and it tasted great: canned pumpkin for half of the oil, walnuts instead of almonds, molasses instead of golden syrup, and added 1/4 teaspoon of pumpkin pie spice. Next I’m going to use maple syrup, yummmmm.
Yep honey should work too!
Global Cycling Network
great video. have you tried adding any protein powder like whey?
Hey, what about (dextrose 30g + fructose 15g + one lemon + salt + 550ml water in cycling bottle), is that good to take while riding ? It is something like recipe for isotonic energy gel, right ? Is it bad, or good ?
I made this today, they are absolutely fantastic. Replaced brown sugar with 150g honey and 50g rice syrup. Thanks for the treat GCN.
Made some energy bars today using the recipe in the video put in a bit more peanut butter and pine nuts,also chopped hazelenuts along with the dates, raisins , pumpkin seeds, and chopped walnuts, plus golden syrup and oats, followed the method allowed them to cool cut into bars and wrapped them individually in greaseproof paper and stored in a airtight container reckon I got £12.00 retail of energy bars for about £1.00 and they taste amazing...even my wife tried some and was impressed.
Is incredible recipe! I added cranberries and from 20 pieces that made from the recipe at the end were left only 4 for the workout!
Hi Francesca, crumbly normally means you need a little more syrup, though if you'd substituted golden syrup for agave that might be why.
another way to compress the bars is to put another sheet of greaseproof paper on the top, then pus down with another tin. works everytime as it's a level compression
Or "Welcome to the ydraulic press channel, today vee are going to be pressing flap jack energy bars. And here vee go!"
Hello GCN and Simon
Lovely bars. Thank you very much.
My preferences:
About 10mins in the pan and 15 mins in the oven.
1. Rapeseed oil (100ml) or Coconut oil (this really adds another sweetness to them)
2. More pistachios, less sultanas or raisins
3. A little bit lighter on the sugar, the golden syrup does more than enough.
4. The dates are key!
My favourite bars are 'ProBars' which you can't get in the UK, and compared to them these bars are much more of an *energy jolt* and a little less chewy. Both these and the probers are both delicious. Nicer than 'cliff' bars.
Thanks again.
I followed the recipe in the description box. I used 3/4 cups of oil as the recipe dictates, and my batch came out with a pool of liquid (from the excess oil) on top and they didn't cook because of it - after a quick google search to confirm, 120ml to cups is actually about 1/2 a cup, not 3/4 a cup. Unfortunately, it made a difference in how my bars turned out :( Just heads up for the other non-metric users out there.
EDIT: I let the excess oil sink into the bars while they cooled and actually turned out quite nicely, just sort of oily but they do hold together. I give them an A+ for taste :)
+Ursula Ullrich Better stick to metric measurements. Conversion to cups and tablespoons is all over the place.
Thanks @Ursula Ignore the snobby self righteous Yev
I made these today and they are fantastic ,and very filling. I didnt have much of the ingredients so just bought it all and was around 30 quid but that would make 3 batches of around 12 bars which is amazing value .Thanks for the recipe and vid
I love these bars, they're so versatile, you can use up store cupboard leftovers or get creative with the fillings and they always taste good. Adding cocoa-peanut butter is amazing.
Made these today and love the taste. Only changed peanut butter to coconut oil because of allergy and it turned out to taste bloody fantastic! Will surely do them again after I've eaten all during my long bike rides.
I Make these and they taste soooooooo good, I don’t buy cycling specific food, to expensive, not necessary for the average cyclist 🚴♀️
10 years ago, wow still great info
Being an idiot, I've replaced sugar with equal amount of jam. I think I've made some kinda porrige/energy gel hybrid. Tastes good, though. Gonna see if leaving it to cool in an oven for a while will get extra moisture to evaporate.
hahahaha all the best mate
Oh, someone read that. :)
For the record, the moisture did evaporate, and, although the final product was too sticky and crumbly to take it on the ride, it was delicious and I did get what I actually needed: high energy pre-ride snack (fasted training wasn't working anymore for me).
I think the best thing about making your own energy bars is that as long as you keep the proportions of liquids and solids more or less in line with what's recommended in this video, you can put whatever the hell you want in it - any nuts, seeds, dried fruit, jam - and the end result will be great. Unless you burn it in the oven, which is a whole different problem. :)
+Arnkh thats good to hear mate! I'm going to give this recipe a try soon. I'm going to do a 3000km ride in 14 days so this will do great( I dont like the packaged ones much )... Happy and safe riding to you mate! cheers
Thanks, and best of luck to you too!
I've added half an apple to the recipe and the result was great. And the apple thanks to all that sugar, won't go wrong until thr bars last.
These bars are awesome. So quick and easy to make and very delicious. When cut into sixteen pieces, I calculated that each bar contains approximately 240 kcals and costs around 35 pence each (including the cost of cooking them).
How much carbs do you reckon?
I've just made these (with half the amount of oil and I used groundnut) and they are bloody gorgeous! Seriously good - chewy and moist but will stay together in a jersey pocket.
Added all the above ingredients and added 50g of dark chocolate 🤤 Unbelievably good !
Yeah it was, just a gentle heat helps it all mix and melt together.
Finally I got them right. It took some time and attempts to realise that there is a difference between dark and light brown sugar, here in germany there is no difference at all - every sugar is either white or brown and thats it. And now they really stick together.
And what I've already realised, they are awesome like you said.
Thank you!
I love that you guys actually listen to your commenters!
I will try this Si for my Devil Mountain Double Century ride as my power bar on 04/30/2022. Thank u so much.
I made these yesterday and they came out rather well. Just some observations: I added less oil (around half a cup), I substituted golden syrup for honey. Mixing works your arms out very well! I then filled a tin with the mixture to a depth of 1.5cm. The point about pressing the mixture down with a fork is very important! Take your time on this step. With regards to oven time, I'd go for closer to 10 minutes rather than close to 15 minutes as you still want them coming out moist and not too hard.
Can I use motor oil?
Yes, preferably used.
Chain lube is better. Then you have a handy cure for a squeaky chain.
Yes motor oil is a superfood according to Oprah, all the hipsters around here guzzling it like there's no tomorrow
Correct, higher iron that way
if cars can run on corn oil... :)
Nice one Andy. Glad they work for you!
Did exactly what you did and there turned out perfect.I did leave them out to cool for about an hour to properly mould together.Was abit stiff to cut but at least there didn't fall apart.
Epic! Baked them for my trip to Tuscany and the bars taste fantastic. Cheers
I added some quinoa for protein, goji berries for colour, some root ginger and cinnamon for extra spice. Tastes fantastic.
Look really tasty! I make my own with honey instead of syrup & with the addition of 3 mashed bananas
Mmmm, bananas. Thanks for the idea.
Hey guys! First of all, big thanks for all your videos and the energy you put into your GCN channel! Your videos are all very interesting, fun to watch and it really helps if you're an amateur cyclist like me. Quick question: I also checked your video on the rice cake recipes. What's the difference in terms of nutrition facts and in terms of use on a long ride or long race (5 hours and more)? What do you recommend?
We feel your pain - only a few of them made it back to the office after Simon was finished with them.
I doubled the recipe and made 4 substantial modifications. 1) Used half the amount of brown sugar, 2) substituted golden syrup for natural honey, 3) sunflower seeds for almond slices, and 4) almond butter instead of peanut butter. Overall it was delicious but next time I will use less sugar and use maple syrup instead of honey. Thanks for the great recipe!
Nice one! How long can you keep them? Can it last for like 2 weeks without going wrong? Do you keep them in the freezer?
I made a batch the other day and just tried one, absolutely amazing
My son and I made this over the weekend. The taste was AMAZING!! However, they just crumbled up. Trying again today, hope they can be cut into actual bars...they are so good, they need to be travel friendly!!
did you succeed and how?
These worked a treat on my first sportive last weekend. And you're right, I'm in danger of having to ride 30 hours a week. They taste so good. Cheers.
Made these yesterday! Brilliant bars, so tasty! I used coconut oil instead though.
@GCN - I made these and they are, as he says, "bloody good". I recommend buying some small re-usable containers and cutting these to size, you can fit 2 per small container, then storing them in your jersey during your ride. I originally tried single-use plastic wrap but, since this recipe is so oily, it leaks everywhere and gets super messy. On that note, I'd also recommend not using the 3/4 cup of oil per the recipe, but more like 1/2 cup (or maybe even a smidge less). Will be making these again - cheers!
Glad you enjoyed them!
thanks GCN for the recepy. The mixture is in the owen. It tastes delicious. Will try the others as well.
Cheers, Alex
Ok, I prepared a batch of this tonight and it tastes awesome! Better than store bought energy bars. Only changes i made to recipe were I used olive oil and added some dried cranberries. My problem: too mushy, would not harden to nice bar that is practical. Any suggestions on a formulation change that would make it heat tolerant too as it gets hot in my camel bak?
I love this channel. You guys are all great and the videos are inspirational and educational.
Great recipe. I have made it twice, with great success. Kudos
These are blumming delish!!! 😋😋
As others have said, the oil measures aren't correct, but even so these turned out a treat and so much better than shop bought!! Cheers Simon 👍👍😋
Yep, pretty much!
Loved using this recipe. It tastes amazing!!! Definitely would recommend it to anyone!
Thank you GNC🚴🏻🚴🏻🚴🏻!
I made this with olive oil and only sesame seeds. That was really darn good. Bet it would taste better with more additions!
These were great!! My only substitutions (because I didn't have all the ingredients on hand) was I used coconut oil, which I like the flavor, and used about 25% less because it is more "liquidy", some different dried berry mix, and I used honey instead (both times I made it) and they turned out perfect.
In fact I brought them on a trip with family who promptly ate them faster than I could use them on my rides....doh!
Made these the other day, easy and quick, stuck a piece in my jersey to have mid ride, i always crave abit of substance to my calorie intake on a ride rather than just gels etc, and hit the spot perfectly (y) nice one GCN
I need to agree with Si. These are soo good
These are great, made them many times, cheap and very affective
Will they go bad after 2 weeks on the road and out of fridge in the summer heat?
Just made these and I have to say they are really good. I had to use pumpkin seeds instead of sesame seeds but I would imagine no huge difference and I do like pumpkin seeds. One thing I would say is that the quantities of syrup and peanut butter used in the video are almost double to those stated, heaping up a tablespoon like that pretty much doubles it up to the equivalent of 2 tablespoons.
Anyway great video guys.
If you have problems getting the compressed. You can use a glass with a flat bottom to press it in. I have used oat meal instead of oats. It also depends on how you melt the sugar if they are sticky or not.
I have made a dutch candy made of sugar. And the temperature of the sugarmelt really makes or breaks the candy. It's either too soft or too hard.
My first try is cooling down now :)
Great recipe made some for my first 100 mile ride worked a treat thanks Simon :)
Can we get a video on how you guys package and consume your home made bars during rides? Or if anyone can give suggestions that would be great as well 🤙🏽
Came to ask that question
ruclips.net/video/tQicUM2c3N4/видео.html
baking paper?
Fantastic, thanks for this, I'll take a batch on a sportive this weekend. I don't like peanut butter so have substituted a couple of shots of espresso, which gives a dark finish and lovely flavour.
Made several batches, trying different flavours based on basic recipe. More cooking videos please.
I'm sure you can. Best way to find out is to experiment with a few different recipes!
Just finished the bars and waiting for them to cool off!! Thanks Si!! I replaced sunflower with coconut oil! Next time i will try to replace sugar with sweetener and golden syrup with honey!!! They taste SERIOUSLY GOOD 😂
I made them too and they taste awesome😀 Thanks for the amazing receipe👌
Very good recipe! Approximate nutrition values (whole recipe) are:
Fat : 178 g
Carbs: 347 g
Prot: 31.3 g
Calories: 3000
Great recipe! Any idea how long they will keep, given that there are no preservatives in them?
Awesome video! Thanks a lot, my friend! Definitely gonna try this!
Tastes amazing to! Give it a try and let us know how you get on :-)
I made some recently! Adapted it slightly (no nuts or raisins because I didn't have any, so just doubled the seeds and dates), and as Simon so eloquently states, they were so good.
I have an allergy to sunflower seeds, so I substituted pumpkin seeds and it still came out great! Hopefully I'm not missing out on any nutritional benefits.
I used some tahini instead of sesame seeds as I had a jar in my store cupboard, worked well.
These look great. 'To do' list has been updated.
I just got a red specialized Allez Elite with shimano 105 groupset and a carbon seatpost for christmas. My first road bike :)
My god you're provoking my envy-side! I can't wait to purchase parts for my first road bike too :)
Thanks for the great video. I tried it twice, but neither worked out well. Everything is just fine until I tried to cut into small pieces, then it collapse. Do you wait until it fully cools down? or do you cut it when it's somewhat sticky?
I am making some right now! thank you for posting this! Can't wait to get out on my bike tomorrow :)
Seems like a really nice recipe, going to try it.
If you want to drop the sugar and syrup, use coconut milk and ground cinnamon it will also replace things you are trying to "bind" the mix with. Cashew nuts increase the sweetness if not nut intolerant and whisked egg binds well and up's the protein. You can also use mashed up banana for sweetness and help bind
Eating these, and an excuse for 30 hours of cycling (Apart from that I love cycling) a week. Perfect Combination. :)
For the numbers...
15606 kJ
3730 kcal
protein 60,27 g
carbs 449,37 g
sugar 294,47 g
fat 186,88 g
eteokles3 my mathematics says 500g carbs.
Made these yesterday, they taste amazing!!!
Been waiting for a video like this for a while.. simple ingredients! and easy to follow! great thanks!
Instead of sunflower oil I've tried the recipe using coconut oil and it came out DELICIOUS! I'd encourage everyone to try coconut oil. It's tastier and supposedly healthier!
Very similar to the bars I make, but something really nice to do is; put half the mixture in, then put a layer of mashed up raspberries, or some other quite sharp tasting fruit, then the rest of the flapjack mixture. Tastes amazing, the sharpness cuts through the sweetness, gives you added energy, and I find it makes you salivate when eating, which makes it easier for me to eat whilst on the bike. Otherwise can sometimes be too stodgey, especially with a dry mouth.
Rather amusing video i enjoyed it. Recipe is pretty good too.
For those that are interested theres another really similar recipe from River Cottage which includes some lemon zest and an extra drizzle of honey / sugar on top for they go crispy on top!
I just tried out a variation of this recipe where instead of using oil, I used water. I added some ground up flaxseeds to the sugar mixture to thicken it up a bit(about 2/3 cup into 400ml of water). It came out fantastic and I encourage everyone who likes a little less fat in their energy bars to try it. No need for oil :D
These are awesome, took three bars on my 100km ride today. No need for energy gels just these bars and bananas
Interesting additions to a flapjack recipie - will be adding peanut butter to my next batch.
sounds intresting and I migth try it. I think salted roasted peanuts coated with caramel are way more easy to make. Also it is total crazy how much energy and protein you will get out of that. 21g protein for 100g of that bar. I really dont see the need of any protein crap the sport market want to sell me when I can have that instead.
I'm gonna add a double espresso for a caffeine boost; I'll try them and make you know :). thank you for this recipe (y)
it work??
Oh that sounds so good!
@@176984090 it definitely does 😁👍🏻👍🏻
Thank you. I planned to make it for traveling purposes for 10 days. May I know how long it can last if not keep it in the fridge?
just made them a few minutes ago :D they are sooo delicious :) thanks for recipe
France approves this recipe !
This is a great recipe as I have just made them and the taste great.
Thanks gcn keep up the good work.
This bars are so good!! I do the weekend fondo just to be able to eat them
I've been making my own bars for some time now, and it will smell better if the grains were toasted slightly in the oven first!