DIY Energy/Protein Bars, thanks to AI, obviously


Buying lots of branded products can of course get very expensive. We're flogging ourselves for 11 days, and so will need LOTS of special stuff before, during, and after our daily rides to keep us sufficiently fueled-up and energised. Supplements, protein, gels, electrolytes, carbs, etc.

One opportunity to save quite a bit of money is to make your own energy/protein bars for snacking during the day.

'Course you can Google for lots of recipes, but AI is the new Google, right?! 😎

Here's the recipe that ChatGPT recommended to me... .and I love it!

Please note: My first attempt didn't involve any baking. I just pressed the mixture down hard, and kept in cool in the fridge. But this gave a very crumbly result. So I asked AI for a version for baking (just 20 minutes), and the results were soooo much better.


Here we go...

Baked Energy Bars Recipe

Ingredients (makes about 12–15 bars):

  • Rolled oats (200g)

  • Medjool dates (approx. 200g, pitted)

  • Nut butter (almond or peanut butter, 125g)

  • Honey or maple syrup (4 tablespoons, slightly increased for better binding)

  • Chia seeds (2 tablespoons)

  • Ground flaxseed (2 tablespoons)

  • Unsweetened desiccated coconut (50g)

  • Pumpkin or sunflower seeds (50g)

  • Dried cranberries or raisins (optional, 50g)

  • Pinch of sea salt

  • Optional: scoop of protein powder (approx. 30g)

  • Optional but recommended: ½ teaspoon cinnamon or vanilla extract for flavor

Instructions:

Step 1: Preparation

  • Preheat your oven to 170°C (fan) / 190°C (regular) and line a baking pan or tray (approximately 20x20cm) with baking parchment.

Step 2: Prepare Date Paste

  • Place pitted dates in a bowl, cover with boiling water, soak for 10 mins, then drain well.

  • Blend dates in a food processor until they form a thick, smooth paste.

Step 3: Mix Wet Ingredients

  • In a large bowl, combine the date paste, nut butter, honey/maple syrup, and optional vanilla or cinnamon. Mix thoroughly until smooth.

Step 4: Add Dry Ingredients

  • Stir oats, chia seeds, flaxseed, coconut, pumpkin/sunflower seeds, dried fruit, protein powder (optional), and sea salt into the wet ingredients.

  • Mix thoroughly until evenly combined. You should have a sticky but firm dough-like mixture.

Step 5: Press Firmly

  • Transfer the mixture into your prepared baking pan.

  • Press firmly and evenly using a spatula or the flat bottom of a glass, compacting it thoroughly. This is key to preventing crumbling.

Step 6: Bake

  • Bake in the preheated oven for 20–25 minutes, until edges are lightly golden and firm.

Step 7: Cool and Cut

  • Allow the bars to cool completely in the pan before cutting (this is important for them to set fully).

  • Lift bars out using parchment paper and cut into neat squares or rectangles with a sharp knife.

Step 8: Storage

  • Store bars in an airtight container at room temperature (up to 1 week), or refrigerate (up to 2 weeks). They freeze well (up to 3 months).

Why baking helps binding:

  • Heat causes natural sugars in dates and honey to caramelize, creating a stronger, more stable bond.

  • Baking lightly crisps the edges, providing structure and reducing risk of crumbling.

  • Easier and more reliable consistency for transport and eating while cycling.

Further Tips:

  • For even better binding, increase the honey/maple syrup slightly (½–1 extra tablespoon).

  • Make sure you press firmly before baking to ensure a dense, well-bonded bar.

  • Cool completely before slicing, as warm bars are still slightly soft and more prone to crumble










 



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