Cherry Ripe Crumble Bar - By Elissa Jewell

Cherry Ripe Crumble Bar- By Elissa Jewell

This bar would be suitable for anyone who's undertaking high intensity or long-duration exercise and needs a hit of energy either prior to, or after their session. It's relatively low in fat and carbs but contains a substantial amount of tart cherry juice - packed full of antioxidants and anti-inflammatories that has been proven to reduce post-exercise muscle soreness in studies with long distance runners (http://www.jissn.com/content/7/1/17). In addition to the cherry juice, you've also got the anti-oxidants from the apples and cocoa, quick-digesting whey protein for muscle retention and recovery and sugars from the fruit and oats to halt catabolism. It would also do well as a breakfast bar if you're on the run!

Unlike most packaged recovery/protein or energy bars, it's completely devoid of additives, chemicals, sugar and sugar alcohols and other manufactured substances and is actually soft, fluffy and dare I say.... pleasurable to eat.
 
Ingredients:
 
2 green apples, diced and cooked (leave the skin on for added phytochemicals and nutrients)
90mls of tart cherry juice concentrate (found in the fridge at any good health food store)
2 tablespoons of cocoa powder
1.5 scoops of UPS whey protein in Belgian Chocolate (nutrient content provided is using UPS Slim)
1/2 cup of rolled oats, cooked in water and left to cool
1 whole egg
1/2 tablespoon of coconut butter, melted
1/2 teaspoon of baking powder
1 tablespoon each of crumbled walnuts, raw oats and almonds.
 
 Method:
 
Cook the oats and apples first and leave them to cool. Once cool, mix together 60mls of the cherry juice, the cocoa, coconut butter, cooked oats, whey protein, egg and baking powder until well combined. Pour into a lined baking dish, preferably rectangular or square in shape.
 
Process the cooked apples and the other 30ml of cherry juice together until it forms a thick sauce. Pour the sauce over the top of the chocolate and cherry mixture and then top with the walnuts, raw oats and almonds.

Bake in a moderately hot oven (180 degrees C) for about 20 minutes. Cut into 4 squares before serving.
 
Nutritional info:
 
Calories: 210
Fat: 6.4g
Protein: 16.8g
Carbs: 17.4g
Fibre: 2.4g