Cycling Ride: Easy Oven-Baked and No-Bake Flapjack Recipes
Cycling and Nutrition
Fuel is essential for any cyclist to sustain energy levels during demanding rides. That’s why we’ve curated two delicious flapjack recipes tailored to meet the unique nutritional needs of cyclists. Packed with carbohydrates, a hint of protein, fibre, and minimal fat, these recipes are perfect for boosting energy on the go. Whether you prefer an oven-baked version or a no-bake option, both can be made with simple, accessible ingredients.
All you’ll need is a mixer with a chopper attachment or a food processor, a large bowl, and a 25 cm x 18 cm oven-safe baking tin. Preparation takes around 10-15 minutes for the no-bake recipe and approximately an hour for the oven-baked version. Ready to create your ultimate cycling snack? Let’s get started!
Oven-Baked Flapjack Recipe
Ingredients:
- 4 small or 3 large bananas
- 240 g skimmed milk (or any plant-based alternative)
- A dash of vanilla
- 50 g honey
- 50 g unsweetened peanut butter (or any nut butter)
- 10 g salt
- 400 g oat flour (or ground oats/instant oats)
Instructions:
- Mash the bananas using a food processor or fork. Add milk, vanilla, and salt, blending until smooth.
- Gently melt the honey and peanut butter in the microwave in 10-second intervals, stirring between rounds. Add this mixture to the banana blend and mix well.
- Gradually incorporate the oat flour in batches until you achieve a thick, cohesive mixture. Adjust consistency by adding more oats or milk if needed.
- Pour the mixture into a greased 25 cm x 18 cm baking tin, spreading it evenly. Bake at 170°C for 40-50 minutes until the top is lightly golden. Avoid overbaking to ensure easy chewing during rides.
Store in the tin or wrap individually in foil. These flapjacks last 10-15 days in the fridge or can be frozen and defrosted as needed.
No-Bake Flapjack Recipe
Ingredients:
- 200 g pitted dates
- 50 g honey
- 25 g unsweetened peanut butter (or any nut butter)
- 25 g coconut oil (or butter)
- 10 g salt
- 200 g instant oats
Instructions:
- Grind the pitted dates into a paste using a food processor. Add oats and salt, blending again until combined.
- Melt the honey and peanut butter in the microwave in 10-second intervals, stirring between rounds. Add coconut oil to the warm mixture to melt it.
- Combine the melted mixture with the date-oat blend, mixing until slightly sticky but manageable.
- Spread the batter evenly into a greased 25 cm x 18 cm tin, pressing lightly to compact. Melt the chocolate and spread it over the top, then refrigerate for at least 2 hours before cutting into 12 portions.
Store in the tin or wrap individually in foil. These flapjacks are perfect for short-term use or can be frozen for future rides.
Why Flapjacks Are Perfect for Cyclists
Both recipes are adapted to maximise energy and minimise any discomfort during rides. You can tweak these recipes to suit your preferences or dietary needs. Add a bit more salt if you sweat a lot, or replace nut butter with coconut oil or tahini for allergen-friendly options. Experiment to find your perfect balance of flavour and nutrition!