Monday to Friday bars

M-F Bars800

I have developed this recipe as a guest blog post for Running for August, she writes about fitness and training and wanted me to collaborate with her in writing about being healthy when you are motivation rich but time poor. This recipe is designed for all you busy bees,  I tend to make snacks like these on a  sunday and freeze them for later in the week. This means that no matter how little time you have there is always a healthy treat or a quick breakfast to hand. Read the full blog post on

These are my Monday to Friday bars, designed to take you through the week, perfect as a breakfast bar on the go, an afternoon sweet fix or a pre/post workout energy boost. The combination of ingredients will keep you full, the chia seeds are packed with protein which is great for anyone who exercises, the nut butter and coconut oil are full of healthy fats and the maca is great for keeping energy levels high. As with any of my recipes the combination of nuts is up to you, just keep the quantities the same and you’ll have a delicious bar. The addition of cacao powder to half of the mixture means that you have 2 bars in one, so if you don’t fancy something chocolatey in the morning but you do after lunch this is the perfect combination.


Tbsp maple syrup
3 tbsp coconut oil
3 tbsp cashew or other nut butter

1/4 cup sultanas
1/2 cup almonds
1/2 cup cashews
1/4 cup flaxseed/sesame seed/linseed
1/4 cup pistachios
1/4 cup sunflower seeds
1 cup buckwheat flakes/poridge oats
Tbsp maca
tbsp chia seeds
2 tbsp raw cacao powder

What to do…

Heat the nut butter in a saucepan over a low heat with the coconut oil and maple syrup until the ingredients melt and combine, then remove from the heat.

Soak the sultanas in a bowl of boiling water for a minimum of 10 minutes so they plump up and become juicy.

In a food processor combine the almonds, cashews, seeds and pistachios and pulse until crumbled. You want the nuts to still be chunky to add texture to the bars, so not completely ground.

Transfer this mix to a bowl and add the buckwheat flakes, maca, chia seeds and the coconut oil mixture. Drain the sultanas and add these too.  I find it easier to use my hands to bring these ingredients together as its quite sticky.

Line a baking tray with a piece of greaseproof paper and tip half of the mixture onto the tray, compress it down to about 2cm thick, it should only take up half of your tray.

Add the cacao powder to the remaining mixture and mix again. Tip this mixture to the other half of the tray and compress it down, as before until it is about 2cm thick.

Place your tray in the fridge to set for roughly an hour. You can now cut your bars into smaller more portable bars, wrap them in greaseproof paper and store in the freezer. This way they are easy to chuck in your bag and will be ready to eat on the go!

Enjoy your bars all week long!

tbc x

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