Raspberry Recovery Bars

raspberry sports bar
Great for after a run

These are a delicious high calorie snack to have as part of your recovery from training or a race.

You could even crumble one up and serve over natural yoghurt or cottage cheese or as a delicious pudding with a few extra fresh raspberries on the side.

Raspberry Flapjack Slices are packed full vitamin C from the raspberries and healthy fats from the nuts, seeds, butter and coconut oil.

Try to use organic butter as it is higher in omega 3 oils and healthier than margarine.  Oats are a superfood as they release their energy slowly and are high in the soluble fibre beta-glucan that can help lower cholesterol.

If you are on a budget don’t be put off by having to buy the extra flax seeds, pumpkin or chia seeds – just add what you miss out with extra oats, or just buy one of the types of seeds.

Makes 10
Preparation time: 20 minutes
Cooking time: 10 minutes

350g oats
25g flax seeds
25g pumpkin seeds
25g chia seeds
50g organic butter
50g virgin coconut oil
50g honey
250g raspberries
20g coconut flour/oat flour

1. Preheat an oven to 180C, 350F, gas mark 4.  Line a 20cm x 4cm (8 x 1 ½ inch) square cake tin with a large piece of non-stick baking paper, snipping diagonally into the corners so that the paper fits snugly over the base and up the sides of the tin.
2. Grind the oats and seeds as this makes the mixture slightly finer and helps it stick together – these flapjacks have a tendency to crumble more than regular ones as they are lower in fat.  If you are short of time, grind only the flax seeds and chia seeds as your body doesn’t break these down.
3. Melt the coconut oil, butter and honey in a saucepan and add to the dry ingredients.  Add the oil/honey mix in stages, stirring well to make sure it is all incorporated.
4. Spoon two thirds of the mixture onto a baking tray and press it down firmly into the edges, ensuring it is at least 1cm deep.  Bake at 180C for 5 minutes.
5. While it is baking, blitz the raspberries in a blender or mash them with a fork.  Add the flour to thicken the consistency, and mix together
6. Remove the base from the oven and smooth the raspberry mixture over the top.
7. Sprinkle the remaining third of the oat mixture on top of the raspberries and press it down gently so it sticks into it.
8. Return to the oven for a further 5 minutes or until brown on top.
9. Leave to cool before cutting into pieces.

Nutritional Information – Per bar:
Calories 285 Kcal
Protein 7g
Carbs 29g
Fat 15g

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s