Now I’m not going to lie to you, I’m going to be brutally honest. I have not been to the gym in five weeks… Ok I suppose it’s technically six. There, I’ve said it, I’ve confessed. My body is so unused to movement that after walking up the escalator twice yesterday I broke into a rather embarrassing sweat and woke up the this morning with calf ache! So, instead of consoling myself with another blueberry breakfast muffin I am off to the gym- just right after I’ve posted this new recipe post!
I’ve had lots of questions recently from all you fit folk asking what a good pre or post work out snack is. There are lots of options out there: boiled eggs, a handful of almonds, some cooked ham / chicken or a small green smoothie. One of my favourite post work out snacks however is my raw apple and cinnamon nut bar – not an oven or baking mit in sight. They are so simple to make, last for ages and are always handbag / manbag ready! Perfect for munching on the go, for kids lunch boxes, for taking on the plane, pre/post gym session or just curled up on the sofa with a purring cat watching a good boxset (where you are most likely to find me).
Feel free to mix up the nuts and add in some cheeky extras. These are chewy with a crunch, tasty, simple to make and free from any nasties they are vegan and veggie too!
- *25g /0.88oz Dried Apple
- *150g / 5.2oz Medjool Dates (weight is before they are de-stoned)
- *70g / 2.5oz Pecan Nuts
- *100g / 3.5oz Almonds
- *30g / 1.0oz Desiccated Coconut
- *1 Pinch Salt
- *1tsp Cinnamon
- Optional extras: dark chocolate chips, toasted seeds, orange zest, cranberries
- In to a blender / food processor place all the almonds and pulse until broken up but still chunky, take 1tbsp out and set aside for later
- Add in the medjool dates (unpitted), all the coconut, cinnamon, ¾ of the pecan nuts, ¾ or the dried apple and a pinch of salt
- Place on high speed for about 5-6 minutes until mixture collates in to a ball and is stuck together (it resembles a fudge like consistency at this stage)
- Chop up the ¼ pecans, ¼ apple in to small pieces (this is going to be your added crunch in the bar) add with the remaining almonds and mix together before placing on a chopping board
- Take your ball out of the food processor (if it's very oily you can squeeze out any oil nut milk bag, or just your hands!)
- Roll the ball in to the nut / apple mix and knead the ball until the nuts / apple are fully combined
- Press in to a square / rectangular loaf pan ( I use a silicone loaf pan 27x14x6cm) and place in to the freezer for 1 / 1.5hrs to allow it to set
- Take out of the freezer and cut in to bars / bite sized squares
- Store in a tin and keep in the fridge for up to 4 weeks
- If you would like to wrap them, I recommend using two sheets of grease proof paper (one for any excess oil) and binding them up with some brown string
Brilliant post. Photos are making me hungry!!!
:o) Thank you, Anita! Have a lovely weekend!
Love love love! I used to make some like these and was going to for the kids but my beloved Magimix just broke :'( these would have been perfect! Don’t worry about the gym you’re a stunner! Oh and a Mrs 😉
Thank you, you lovely girl! Oh no, sorry to hear about the Magimix! I have a KitchenAid and (touch wood) so far it’s been complete magic to work with! Hope you can get it fixed!
Corr I would looove a KitchenAid! Those pasta attachments :O
Hi Emi, they sound and looks fabulous! Enjoy your return to the gym, walking etc. Soaking in the tub is also rewarding on aching muscles. Your Florida-U.S.A. friend, Cheryl
Thank you for your kind words, as always, Cheryl! A long soak in the tub is always the best reward! Hope all’s well with you. Emi 🙂
All is well here! Miss seeing you post on tasty kitchen.com-Ha!
Oh these bars look so delicious!
Thank you so much 🙂 They are very yummy!
Hi! At what stage do you add the coconut and cinnamon and how much cinnamon are you using??
Hi Hilary, i habe just updated the cinnamon (1tsp) and you place all the dessicated coconut and cinnamon in with the rest of the mixture after you broken up the almonds (stage 2). Hope that helps! Have a great day 🙂
Thank you! Will get on with making these and some of your breakfast blueberry muffins today. Yum! Thanks again.
Ob goodie! Cant wait to hear how you get on! Would love to see some pics 🙂 let me know if you have any more qus!
Hello from Middle America! Do you have a suggested replacement ingredient for the coconut? These sound amazing but I just don’t like the taste/texture of coconut.
Hi Sandy! Thank you so much for making contact, so wonderful to hear from you! I would suggest just leaving the coconut out completely and not adding anything else in its place. But- if you would really like to add something then I would suggest macadamia nuts, goji berries or dark chocolate? Do keep in touch and let me know how you get on! 🙂
Thanks! Great suggestions. I’ll give ’em a try
Made these earlier today and just tried one…..DIVINE!!! Mrs P you are amazing!!!!
Amazing! So thrilled you enjoyed them so much! Thank you for commenting!
I’ve fallen in love with your ideas!!! I’m completely hooked on your website and cooking & baking recipes from it every day 🙂 Thank you so so much for making my 3 girls eat everything I serve! Not only that, they’re now happy to help me in the kitchen?! One happy household big hugs from Australia xxx
Hi Hana, firstly thank you so much for your wonderful message. It’s certainly one of the nicest I have ever received! I try to make most of my recipes as family friendly as possible so to hear your 3 little girls are enjoying everything is so just so happy ! Please do keep in contact and of you have any ideas of recipes you would like to see then let me know! With love from London. Emi x