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Tired of Energy Bars and Gels? Try this Recipe!

Tagged: Nutrition Training Tips

My favorite food on the bike currently? Energy date balls!

By: ALP Coach Patricia Schwager

You’ve probably heard all the rage about making your own food on the bike. A lot of companies in the market are coming up with more organic and natural recipes for their bars and gels, but they can be expensive. Plus it’s not as much fun to buy them when you can make them inexpensively right in your own kitchen. Over the past month, I’ve been experimenting with a few recipes for healthy and sustainable foods during training rides. My favorite food on the bike currently? Energy date balls! You might have already heard about these delights- this is my personal recipe. All ingredients are easy to find (Trader Joe’s!!) and it’s super easy to make. This recipe is best made using a food processor. Enjoy!

Prep time: 10-15 mins
Cook time: none!
Freezer time: several hours until firm
Serving size: as many balls as your heart desires :)
Approx calorie count: depends on what you put in your tasty balls- but on average 200-400 cal
Protein: depends on what you’re putting in- you can certainly add more with protein powder

Ingredients (this recipe makes 12-15 balls)

Dates (454g, 1 lb) buy the pitted ones to save time
Nuts (any kind- favorites incl: hazelnuts, cashew, walnuts or almonds) (1/3 cup)
Sea Salt (2-3 dashes)
Coconut flakes (1/3 cup)
Cocoa/almond spread- TJ brand or Nutella (1 heaping tbsp)
Vanilla extract (1 capful)
****Food Processor****

Step 1

Instructions:

1.) Place nuts into food processor in small batches, grinding roughly 10 seconds each batch.

2.) Toss dates into food processor in small batches, chopping until a paste consistency.

3.) Put nuts and dates into a big bowl, and add the remaining ingredients, mixed together using a spatula or using clean hands ;-)

step 2

4.) Shape balls using your hands. The size is preference- I like mine about the size of a pingpong ball

*Hot TIP: use water to keep your hands moist- it will make the a lot process easier and less sticky*

step 3

5.) Roll the balls in coconut flakes (this keeps the balls from sticking to your fingers)

step 4

6.) Place balls on a baking tray and place in freezer

*Once the balls are firm, store them in a Tupperware container or plastic bag.

*Keep them in your freezer until you’re ready to take them on your ride.

*Transport energy balls in a plastic bag or wrapped in foil

final step

Options- be creative with your own recipe:

You can use a variety of nuts
Use cinnamon or cocoa powder instead of the vanilla extract
Add cranberries, raisins or chocolate chips
Use peanut, cashew or almond butter instead of the cocoa/almond spread

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ABOUT PATRICIA SCHWAGER

Patricia Schwager began cycling in 1998, racing as a junior. After racing on the domestic level and completing her Diploma as Pastry Chef, she got her first pro contract in 2006. 2015 will be here 10th year of professional racing. Patricia has a lot of experience racing in the European peloton. In 2013 she started working with Shawn Heidgen (Current ALP Cycles Coach) as her personal coach. In 2014 she changed her focus to racing in the US. Patricia is a 6 time national Swiss champion and has represented her home country, Switzerland, at the World Championships 12 times.

For 2015, Patricia will race for Team Tibco. Along with racing she’s looking to share and pass on her knowledge in her new role as an ALP Cycles Coach. Visit her online at http://patriciaschwager.com

About ALP Cycles Coaching

ALP Cycles Coaching is located in the mountains of Colorado, and is a cycling coaching company with over 25 years of professional sports experience. ALP Cycles Coaching is unique in that we have 4 coaches, Alison Powers, Jennifer Triplett, and Patricia Schwager who each brings her own coaching strengths and personal experiences. We work together to create a training plan that works for each and every person. Visit them online at http://alpcyclescoaching.com

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