With leaves slowly turning to the reds and oranges of Fall it's time to start thinking about fun recipes for the new season. Gone are the days of barbeques and tube tops instead we look forward to hot apple cider and sweater weather. Listed below is a healthy and delicious energy bar for the short sun-lit fall days ahead.
El Guapo's Great Energy Bars
Recipe By: Bill Lynch, Chef at The Bristol Bar and Grill in Louisville and an active runner.
Ingredients:
- 2 very ripe bananas
- 3/4 cup dark brown sugar
- 1/2 cup canola oil or melted coconut oil
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 3/4 cup soy flour or all-purpose flour
- 1 1/2 cups old-fashioned rolled oats
- 1/2 cup unsweetened coconut flakes, toasted, or an additional 1/2 cup oats
- 3/4 cup pecans, chopped
- 3/4 cup golden raisins
Directions:
Preheat oven to 350 degrees. Coat a 9" square baking pan with cooking spray. In a large bowl, mash the bananas with a fork. Add the sugar, oil, and vanilla. Use a hand-mixer or whisk to combine until smooth. In a separate large bowl, combine the baking powder, baking soda, salt, cinnamon, nutmeg, flour, oats, and coconut (or additional 1/2 cup oats if omitting coconut). Add the banana mixture and stir until just combined. Fold in pecans and raisins. Pour the mixture into the prepared baking pan and spread evenly. Bake for 20 minutes, or until the top puffs and turns golden brown. Transfer to a wire rack and allow to cool completely. Cut into bars and wrap individually in plastic wrap to keep fresh. Makes 16 bars.
Nutrition per bar:
Calories: 231
Carbs: 26 g
Fiber: 3 g
Protein: 4 g
Fat: 14 g
Recipe from: http://www.runnersworld.com/recipes/diy-energy-bars?page=single