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–+ servings

Birdie Bars

Snack
These bars are a simple, convenient & tasty option for a quick energy boost or healthy snack, and are a great pre or post exercise option.
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Calories328kcal
Carbs20.7g
Protein9.7g
Fats23g
For Exercise Day
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Performance Benefits

The blend of oats and honey provide carbohydrates that serve as a quick energy source. This can be beneficial before or after a workout to replenish glycogen stores in the muscles. The combination of complex carbohydrates from oats and the healthy fats from nuts and seeds provides a sustained release of energy. This can help maintain energy levels over an extended period. The low fibre content also means they are easier to digest, making these bars a great pre-workout option!
Health Benefits

Dark chocolate contains antioxidants that may help combat oxidative stress in the body. Antioxidants are beneficial for overall health and may contribute to better recovery post-exercise. Fats from nuts and seeds are involved in the production of hormones. Hormones are essential messengers that regulate various bodily functions, including metabolism, mood and reproductive processes. Pumpkin seeds contain magnesium, which contributes to heart health by regulating blood pressure and supporting cardiovascular function.
Expert Tips

Store in an airtight container for up to 5 days! Serve with some milk or greek yoghurt for an extra protein hit!

Equipment

  • 1 Blender
  • 1 Lined baking tray
  • 1 Mixing bowl

Ingredients

  • 3 tbsp Honey
  • 250 g Pumpkin Seeds
  • 2 Bananas
  • 75 g Oats
  • 100 g Mixed Seeds
  • 100 g Pine Nuts
  • 100 g Dark Chocolate
  • 40 g Dried Cranberries or Raisins
12 servings

Instructions

  • Preheat the oven to 170°C and line a baking tray.
  • Blend the pumpkin seeds with the dark chocolate and honey to make a chocolate seed butter.
  • Mash the bananas and mix with the chocolate seed butter.
  • Add in the rest of the seeds, nuts & cranberries/raisins and mix well.
  • Pour the mixture onto a lined baking tray and smooth out.
  • Place in the pre-heated oven for 15 min.
  • Remove and allow cool before chopping up.

Nutrition

Serving: 77gCalories: 328kcalCarbohydrates: 20.7gProtein: 9.7gFat: 23gSaturated Fat: 4.6gPolyunsaturated Fat: 6.6gMonounsaturated Fat: 5gCholesterol: 0.4mgSodium: 8.2mgPotassium: 344mgFiber: 3.7gSugar: 12.2gVitamin A: 10.3ugVitamin C: 1.5mgCalcium: 54mgIron: 3.9mg
Tried this recipe?Let us know how it was!