RECIPE: Sesame, pepita and nut bars

Packed full of flavour and energy, I would recommend using on rides where the intensity is low enough for digestion to occur. Think long base kms where coffee shops might be few and far between or long days of shuttles.

The best part (apart from the taste) is, they won’t fall apart even when they heat up in your jersey pocket.

Ingredients

2 cups sesame seeds

²/₃ cup of pepitas and sunflower seeds

²/₃ cup of mixed nuts (eg walnuts and almonds)

¼ cup currants

1 cup honey

1 teaspoon cinnamon

1 teaspoon vanilla extract

Method

Vary the amount of honey depending on your taste; keep in mind more honey will also result in a chewier bar, while less honey will produce a crispier one.

Cut 2 lengths of grease proof paper and lay them out on the bench.

Combine sesame seeds, pepitas and sunflower seeds, and the nuts and toast in a heavy-based saucepan over low heat for 5 minutes or until sesame seeds start to turn golden brown.

In another saucepan heat honey until boiling lightly.

Pour hot honey over seed and nut mixture and, stirring vigorously with a wooden spoon to prevent the seeds and nuts from burning, cook until mixture starts to clump together. Take care not to overcook seeds and nuts or they will have a bitter taste.

Mix through the cinnamon, vanilla and currants.

Place the mixture on one sheet of greaseproof paper, cover with the other sheet and roll out flat using a rolling pin.

Remove the top sheet of paper and allow to cool slightly and cut into squares or rectangles using a sharp knife while still warm.

This recipe makes about 15 snack bars – 1000 kJ, Protein 7.5 g, Carbohydrate 20g and Fat 18g.