Recipe: Nut Bar

The high protein energy bar is a great source of energy  before or after a strenuous workout. The bar is high in good fats and carbohydrates from the nuts, rice and cranberries/raisins/sultanas which are very energy dense foods . As mentioned in my HIIT vs Cardio post our body uses a combination of carbohydrates and fats as sources of energy when we workout. This bar is ideal before/during or after long duration exercise (1 hour+) or high performing athletic environments. Nuts which are high in protein can also aid with recovery and help boost energy levels after a workout.

Give it a try! It’s delicious, easy and quick to make.

Please Note: If you are trying to achieve a loss in body fat this should be consumed in moderation. It is ideal before or after strenuous exercise and as an occasional treat.


  • half a cup of pumpkin seeds
  • cup of cranberries, sultanas or raisins
  • half a cup of almonds
  • third of cup of chocolate chips (try using dark chocolate)
  • cup of gluten free puffed rice (ordinary rice works too)
  • 2 tablespoons of flax seeds
  • half a cup of cashews
  • 2 tablespoons of peanut butter or almond nut butter
  • quarter of cup of rice syrup (can use maple syrup)

1-Warm the syrup in microwave with the peanut butter.

2-Add all the dry ingredients, stirring in as you do this.

3-Press mixture into a lined baking tray.

4-Cook in oven for twenty minutes at about 200 degrees.

5-Take out and let it cool before cutting into bars.


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