These compact bars serve as a convenient option for workouts, commuting, or snacking. They are without added sugar and can be gluten-free using certified oats and avoiding cross contamination.
Ingredients for 10 bars
You need 220 g of pitted dates, 120 g of almonds, 80 g of certified gluten-free oat flakes, 25 g of pure cocoa, a pinch of salt and between 30 and 50 ml of water. You can add cinnamon or orange zest.
Step-by-step preparation
Crush the almonds and oats without turning them completely into flour. Add cocoa, salt and dates. Process again, adding water little by little until you obtain a dough that compacts when pressed. Spread between two pieces of paper, chill for two hours and cut ten equal pieces.
How to use them
Store them refrigerated in a closed container for five days or freeze them separately. Although they do not contain added sugar, dates provide naturally present sugars. The portion and timing of consumption should fit the individual's pattern, especially before competing.
PRACTICAL KEYS
To bring it to the kitchen
- Check that the oats are certified if celiac disease exists.
- Weigh the dough before cutting for uniform portions.
- Try the recipe during training, never for the first time in competition.
This content is educational and does not replace an individual assessment. The athlete's needs must be defined by a qualified nutrition or health professional.
