Energy Bars, Nutrition

Banana-nut energy bar

During my Ironman training this energy bar turned out to be one of my favourite ones. I have advanced the preparation to cut it down to 10 minutes. Quick and easy and it tastes amazing. If you don’t use it for training, use it as a simple snack in the afternoon rather than eating chocolate or other sugar loaded stuff from the supermarket that is unhealthy. This one is quilt free, no processed sugar and only natural incredients.


Equipment needed:

  • High quality blender (e.g. Vitamix)


  • 1 small banana
  • 120g fresh or dried dates
  • 10g puffed amaranth
  • 60g cashew nuts (you can also use walnuts if you prefer)
  • 4 tbsp sesame seeds
  • 2 tsp cinnamon
  • 1/2 tsp grounded nutmeg
  • pinch of sea salt


  1. Mix all the ingredients into a blender (except banana) and blend until it becomes a soft texture
  2. Put the mixed incredients in a bowl and cut the banana in. Stir well until it becomes a nice and soft texture
  3. Use a table spoon to form balls or bars
  4. Put in the fridge where they can stay for up to a week