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Nutrition Bars Fit for a Triathlete

Vegan Granola Bars

My husband is a vegan triathlete. I like to point out that he’s been “on the podium” five times since going plant based a year ago. How many times as an omnivore? Zilch. He jokes that when he achieves his goals, I credit his diet.  When he falls short…inadequate training. In order to stay energized during his long training sessions, I’ve been on a quest for healthy and delicious homemade nutrition bars to send him off with. Mission accomplished. Angela Liddon’s Present Glo Bars from The Oh She Glows Cookbook are simple to prepare and a major hit! The biggest effort is rounding up the ingredients. Once your pantry is stocked with what you need, you can create these bars on a whim in no time at all.


Vegan Nutrition Bars fit for a Triathalete


Each bar provides a healthy dose of iron (.8 mg), calcium (34 mg), dietary fiber (2.5 g), protein (3.2 g). Additionally, each bar contains less than 180 calories and contain no cholesterol. You might be thinking…”3.2 grams, my energy bars have more protein than that.” Compared to some US manufactures’ brands that offer 10 grams of protein (both animal and plant based) for a similar size bar, Angela’s bars are both an energizing and nutritionally wise treat! If you’d like to know why more protein is not necessarily better, Dr Michael Greger’s video is a must see!

Angela Liddon’s Present Glo Bars

½ cup pecans, finely chopped

1½ cup rolled oats

1¼ cup rice crisp cereal

¼ cup pepita seeds

¼ cup dried cranberries

1 teaspoon ground cinnamon

¼ teaspoon kosher salt

½ cup brown rice syrup

¼ cup almond butter or peanut butter

1 teaspoon pure vanilla extract

Makes 12 bars

1. Preheat the oven to 300° F.  Line a 9-inch square pan with parchment paper. You will want the paper to come up over the edge of the pan as you will use it to lift the bars out of the pan later.

2. Spread the pecans evenly on a baking pan and toast them for 10-12 minutes until lightly golden and fragrant.  Set aside to cool.

3. In a large bowl, combine the oats, rice crisp cereal, pepita seeds, cranberries, cinnamon and salt.  Stir in the cooled toasted pecans.

4. In a small saucepan, stir together the brown rice syrup and almond butter until well combined.  Cook over medium heat until the mixture softens and bubbles slightly.  Remove the pan from the heat and stir in the vanilla.

5. Pour the almond butter mixture over the oat mixture, using a spatula to scrape every bit.  Stir until well mixed; it’ll be sticky and hard to stir.

6. Transfer the mixture to the prepared pan. Use your hands, slightly moistened, to press down the mixture and spread it out evenly.

7. Place the pan in the freezer, uncovered, and chill for 10 minutes until firm.

8. Lift the oat square out of the pan using the parchment paper as handles.  Place it on a cutting board and with a serrated knife or pizza roller slice the square into 6 rows and then slice them in half to make 12 bars total.

9. Wrap the bars individually in plastic wrap or foil and store them in an airtight container in the refrigerator for up to two weeks. Alternatively, you can store them in the freezer for up to 1 month.


With warmest wishes…xoxo,

Beantown Kitchen 
© 2015 Beantown Kitchen- Reprint only by permission of the author
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2 thoughts on “Nutrition Bars Fit for a Triathlete”

  1. Hi Diana

    As a Brit (as you know) can you tell me a substitute for brown rice syrup? We don’t have such a thing here and I’m keen to try these for my Nordic walking group. Other US recipes have brown rice syrup, too! Monica xxx

    1. Hi Monica-

      Brown rice syrup is pretty thick and sticky…a bit more so than maple syrup and agave. As a Brit too (kind-of) I know about golden syrup and think that would be a good substitute perhaps mixed with a little bit of molasses. Deliciously Ella has quite a few energy bars on her site and she’s British so she’s likely to use ingredients that will be easy for you to find. xo- Diana

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