Fuel for the Triathlete: Cranberry Apple Coconut Energy Bar Recipe
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Directions:
- Preheat your oven to 325°F.
- Chop the dates, apple into small pieces and add to a large mixing bowl along with the oats, shredded coconut, cranberries, sunflower, sesame and pumpkin seeds.
- Cut or scoop the butter into chunks and along with the honey & brown sugar combine ingredients into a sauce pan.
- Heat butter-sugar-honey mixture until it's bubbling then pour this mixture into the oats-fruit-seeds mixture. Stir well and allow 5 minutes for the oats to absorb the moisture.
- Line a 5cm deep baking pan with parchment and add the mixture pressing firmly to compress it. Cover with another sheet of baking parchment and bake for 20 minutes.
- Cool thoroughly and then cut to your desired shape of approx 50grams each.
- Cover with cling wrap and keep in fridge up to 3 weeks.
- Remember, this is energy fuel designed for people doing sustained exercising, training and races such as triathlons, marathons and long distance cycling etc. for that purpose, it is packed with calories. Use it appropriately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 548.81 Kcal (2298 kJ) | ||
| Calories from fat | 199.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.14g | 34% | |
|---|---|---|---|
| Cholesterol | 36.02mg | 12% | |
| Sodium | 87.59mg | 4% | |
| Potassium | 285.66mg | 6% | |
| Total Carbs | 85.37g | 28% | |
| Sugars | 57.58g | 230% | |
| Dietary Fiber | 6.59g | 26% | |
| Protein | 9.18g | 18% | |
| Vitamin C | 0.7mg | 1% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 73.5mg | 408% | |
| Calcium | 97.7mg | 10% | |
| Amount Per 100 g | |||
| Calories | 389 Kcal (1629 kJ) | ||
| Calories from fat | 141.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.7g | 34% | |
|---|---|---|---|
| Cholesterol | 25.53mg | 12% | |
| Sodium | 62.09mg | 4% | |
| Potassium | 202.48mg | 6% | |
| Total Carbs | 60.51g | 28% | |
| Sugars | 40.81g | 230% | |
| Dietary Fiber | 4.67g | 26% | |
| Protein | 6.51g | 18% | |
| Vitamin C | 0.5mg | 1% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 52.1mg | 408% | |
| Calcium | 69.2mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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