Entry 83 – Homemade energy bars anyone?

Before I start let me say how amazing some people are! In my last post I said I really wished someone got a pic of us finishing in The Mall at the ride on Sunday and a lovely man did and tweeted our cycling club with it! Best photo ever!

For the Prudential Ride London 100 mile bike ride I wanted to make my own energy bars.  I had tried a recipe before and although they were tasty they were not portable and fell apart so could have made a good granola but not quite what I wanted.  I also purchased the Davina sugar free book and she has some chocolate energy balls that my friend Sophie made and they are good though are about 200 calories per small ball!

A friend of ours was down for both the London to Southend ride and also the Prudential ride and he had some energy bars he let me try and they were really tasty and he makes them regular so I figured I would give them a go so he sent me the recipe.

I am not good at recipes and like to add extras but you get the gist.

I gave these to a few people and they were a hit and I will be making them again for sure!



  • 120ml Sunflower oil (I used olive oil)
  • 200g Soft dark brown sugar
  • 2 tbsp Golden syrup
  • 1tbsp Peanut butter (I used cashew nut butter)
  • 1/2 tsp Vanilla extract
  • 25g Sesame seeds
  • 25g Sunflower seeds
  • 50g Flaked almonds
  • 50g Sultanas
  • 50g Chopped dates
  • 225g Porridge oats


  1. Pre heat oven to 180 degrees.
  2. Melt the oil, sugar, syrup, peanut butter and vanilla in a medium saucepan over a low heat.IMG_0812
  3. Add the seeds, almonds, sultanas and dates to the mixture and stir well.IMG_0813
  4. Gradually stir in the porridge oats to the saucepan with the other ingredients.IMG_0814
  5. Make sure the mixture is combined completely to ensure it binds together well.IMG_0815
  6. Transfer the mixture into a baking tray lined with greaseproof paper approximately 10 x 6 inches and press down firmly with a fork.
  7. Place in the oven for 10 minutes.
  8. Leave to cool completely then cut up (I cut as is shown in the pic then cut each square into four.IMG_0823
  9. Take on your ride, stuff in mouth and enjoy (I got some small sandwich bags to fit in my bike bag!IMG_0824

I added in 50g chopped glace cherries and the packet of seeds I bought contained sesame, sunflower and pumpkin seeds so I had some extras in here and I think you can mix it up as much as you want – with these sort of recipes you can add whatever nuts, seeds and dried fruit you want though be mindful that the more dry ingredients you add the more flaky it will be and as you want it to hold once cooled try and keep the weights of dry ingredients roughly the same.

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