Oaty Gin­ger Bars

Australian Mountain Bike - - Recipe - WORDS AND PHOTO: KAREN HILL

Spring has sprung. The days are get­ting warmer, day light hours are get­ting longer, giv­ing us more rid­ing time. These oaty gin­ger bars are a de­li­cious op­tion to fuel those ex­tra rid­ing hours.

WHAT’ S GREAT ABOUT THEM?

These lit­tle gems pack a pow­er­ful punch of en­ergy. The car­bo­hy­drate and fat con­tent will keep your legs spin­ning for hours. The al­mond meal is one of the ma­jor sources of fat con­tent in this recipe and is a great source of vi­ta­min E, man­ganese and mag­ne­sium. The other main source of fat is the rice bran oil. Rice bran oil is com­monly praised for its con­tent of vi­ta­min E, ideal fatty acid bal­ance, an­tiox­i­dant ca­pac­ity and high smoke point.

The flour and oats are a good source of B vi­ta­mins which are es­sen­tial for ac­tive peo­ple. They help break down car­bo­hy­drates and pro­tein into en­ergy and are in­volved in cell re­pair pro­duc­tion. All very im­por­tant functions for life but in par­tic­u­lar sports per­for­mance. You can also get plenty of B vi­ta­mins from whole and en­riched grains, dark green veg­eta­bles, nuts, and many an­i­mal and dairy prod­ucts.

A good dose of gin­ger gives this lit­tle bar big flavour. Gin­ger is among the health­i­est (and one of my favbourite) spices on the planet. It is loaded with nu­tri­ents and bioac­tive com­pounds that have pow­er­ful ben­e­fits for your body and brain. My main rea­son for adding it in these bars is for the anti-in­flam­ma­tory prop­er­ties, di­ges­tion aid and help with fight­ing off any lin­ger­ing lur­gies from win­ter.

These bars are also a fairly good base to add many other flavours – ca­cao or berries. Su­per quick and easy too.

IN­GRE­DI­ENTS MAKES 10 SERVES

¾ cup white flour (any al­ter­nate flour you like – be aware this will change fi­bre and use­able en­ergy con­tent) 1 cup rolled oats 1 cup of al­mond meal 1 tea­spoon of bak­ing soda ½ cup rice bran oil (you can use any other oil you like) ½ cup golden syrup 4 tea­spoons vanilla ex­tract Cin­na­mon (use more if you love it) Gin­ger – a mas­sive chunk grated

A LIT­TLE SIDE NOTE

(note, add the bio/car­i­ca­ture of Karen like in 170)

DIREC­TIONS

1. Pre­heat the oven to 180°C . Grease and line a small slice tray with grease proof pa­per. 2. Mix all in­gre­di­ents in one bowl – mix­ture will be quite sticky. 3. Spoon in lines into the slice tray and flat­ten with spat­ula. 4. Cook for 15 min­utes or un­til lightly browned.

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