Running Snacks {Fig & Walnut Oat Bar Recipe}

Hello there runners!  Another fast week has gone by since I last had the pleasure of writing for the @runningproject.  Like many of you, I have a lot going on this coming week so I decided to share another easy snack recipe that is perfect for those of us on the go—either on the trails, streets or even the treadmill. ;)

Bars are one of the most-reached for snacks for runners and athletes in general.  People pack them in their lunch bags for work, and boxes for school.  There are so many brands of bars out on the market I couldn’t even begin to name them all.  While I do usually keep a few packaged ones in my bag just in case of a hanger emergency, I do very much enjoy making them in my own kitchen.  As with everything else, you have much more control over the ingredients when you make them.

Though there are some great options out there, so many of them are full of sugar, chemicals, or otherwise overly processed ingredients.  Besides just having iffy ingredient lists, it is unfortunately not very environmentally friendly to eat foods that are individually packaged.  How many of you have been around after a race to see all of the garbage left behind by single-serving foods?  One of the cool things about making your own is that not only are you reducing packaging in the obvious way, but many of the common ingredients can be bought from the bulk section to reduce it even more!  Buying oats, nuts and dried fruit from the bulk bins of your local stores also tends to save you money.  Which means more money to spend on your next pair of running shoes or signing up for your next race! ;)

As with the energy balls I shared a month ago, you can customize bars to your liking, as well.  Oats make a fantastic base because they are widely available, easy to work with, and provide great carbohydrates to fuel a run.  Bananas make a great binder, and of course also add easily digested carbs and potassium.  Nuts, seeds and dried fruit add flavor, texture, and some extra calories if you need to really fuel up for a long trail run or hike.  You can really load up on them, or keep your add-ins to a minimum for a simpler version.  And of course anywhere you can add in some anti-inflammatory spices is a great opportunity to boost your nutrient intake.

Fig & Walnut Oat Bars

Makes 8 Bars

1 mashed ripe banana

1 cup plant-based milk

½ teaspoon ground ginger

½ teaspoon ground cinnamon

pinch of nutmeg

2 cups rolled oats

2 tablespoons chia seeds

½ cup chopped walnuts

6 large dried figs, chopped

Preheat your oven to 350 degrees Fahrenheit.  Mash the banana in a large bowl, then stir in your milk and spices.  Next stir in the chia seeds and oats until combined.  Add a little bit more milk if it is too dry.  Finally mix in the walnuts and figs until well incorporated.

Spread the mixture out into an 8x8 baking pan that has been lightly oiled or lined with parchment paper.  Press down to make sure the batter is evenly distributed in the pan.  Place in the oven and bake for 30 minutes.

Remove from the oven and let cool for 20-30 minutes before slicing.  Cut into 8 even bars for a larger snack, or make a few extra cuts for smaller bites or a kid-sized portion.  Store in the refrigerator for up to a week.

Have a fantastic running week everyone!

For more information about @runningproject please see the latest status report: https://steemit.com/runningproject/@runningproject/the-steem-running-project-9th-status-report-runningproject-has-reached-300-sp

Or a few ways to support your favorite initiative:  https://steemit.com/runningproject/@runningproject/the-steem-running-project-how-can-you-help-to-the-runningproject-initiative

The latest gear update here:  https://steemit.com/runningproject/@runningproject/a-dutiful-return

Running a 10k: https://steemit.com/runningproject/@runningproject/the-final-week-of-our-10km-training-plan