Granola bar recipe for cyclists

Fast, delicious and a good source of energy

They are uncomplicated, tasty and can be made with multiple flavour combinations. We are talking about granola bars. These practical snacks prove to be an ideal source of energy, especially on cycle tours, such as those from Eurobike. Alongside the right breakfast they are essential for ensuring energy balance. In general, the bars are very substantial and quickly deliver a boost of strength. Eating a granola bar is advisable, especially when intense physical exercise lasts longer than 90 minutes. Why? In addition to fat and protein, carbohydrates (saccharides) are an essential part of our diet. They provide energy, especially when cycling, and insulin levels are kept constant over a long period of time with long-chain carbohydrates.

Tip: When cycling, you should pay attention to a combination of predominately starchy foods, such as seeds, grains and legumes. This means that nothing will stand in the way of rapid energy generation through glycolysis!

The basic recipe for every granola bar

Depending on whether you bake the bars or let them harden in the fridge – the cohesion of the ingredients is important. The basic ingredients of good-tasting granola bars are:

Butter or oil: Our recommendation is coconut oil – not only is it healthier than conventional vegetable oil, it also tastes delicious.
Banana puree: Simply mash up ripe bananas
Dates: Cut dates up and soak them in hot water for 10 minutes
Peanut butter: You should make sure the peanut content is 100%
Maple syrup, honey, coconut sugar or other sweeteners

The flavour enhancers in granola bars

So that the taste of a granola bar can compare to store bought ones, sugar or sweeteners must be added. In general, you should avoid too much sweetness in a homemade granola bar. First, because too much sugar covers up the taste of the other ingredients. Second, it drives up insulin levels. So the next energy drop comes faster than expected. And also, if you make your own bars, it is the ideal opportunity to make them with lower sugar than store bought bars.

A pinch of salt doesn’t hurt either. It enhances the taste and also prevents sodium chloride deficiency.

Depending on the ingredients, the base mixture must be heated to medium heat until everything is nice and liquid. Add the remaining ingredients (see below) and fill everything in silicone moulds or place into a tray. After cooling, the bars can be cut.

Flavour variations of granola bars

In general, the base can be expanded as you wish. How about adding a few flavours? You could use:

Vanilla extract
Almond
Lemon peel (from an unwaxed lemon)
Cinnamon
Fruit juice
Cocoa powder

The main ingredients of a granola bar

Now we come to the main ingredients of the granola bars: nuts, fruit and seeds. No matter what you choose – it is important that the base is creamy.

Rolled oats
Cornflakes (unsweetened)
Walnuts, cashews, peanuts, almonds (roughly chopped), sesame seeds, chia seeds, amaranth (puffed), linseed (ground), raisins, cranberries, banana chips, figs, apricots, plums, coconut flakes.

Good to know…don’t chop the nuts and dried fruit too big. Additionally, the ration of the base mass and the main ingredients should be correct. Not to liquid and not too crumbly – otherwise the bars won’t stick together.

Tip: The granola bars should be baked at around 180 degrees for 15 to 25 minutes. Every oven is different, so please check often to see if they are ready!!

Recipe for 24 whole-grain coconut sesame bars

300g whole wheat flour
200g grated coconut
200g rolled oats
3 tbsp sesame
50 raisings
120ml orange juice
200g honey
120g coconut oil (melted)

Mix all ingredients and spread onto a baking sheet. Then place in the oven at 180 degrees (fan oven) for about 15 minutes.

Conclusion: If you follow the steps, you can ‘invent’ your own personal granola bar as you wish. Let of some steam in the kitchen and create your own snack for your cycle tour!