by ALP Cycles coach Patricia Schwager
You’ve probably heard all the rage about making your own food for 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****
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 ;-)
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*
5.) Roll the balls in coconut flakes (this keeps the balls from sticking to your fingers)
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
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