Here is the full link if you don't like to click on less! http://www.runnersworld.com/article/0,7120,s6-242-301--13654-0,00.html?cm_mmc=TrainingExtra_NL-_-635118-_-07072011-_-DIY%20Smoothies

Energy food, Energy Bars for Runners

Home Made Energy Bars For Runners

Want an alternative to those expensive sports/energy bars that you buy in the specialty running stores? This recipe for home made energy bars is delicious and easy to make.

Save money, be natural, and get the nutrients you need to perform well in sports.

My teenage daughter and my 70 year old uncle both love these energy bars. You can vary the ingredients dramatically and they're still delicious. Try using raisins or apricots or a combination of dried fruit.

Ingredients

1 C rolled oats

1 1/2 C almonds, chopped semi-fine

1 1/2 C dried cranberries

1/2 C nonfat dried milk

1/2 C ground flax seeds

2 tsp butter

1 C molasses/honey - either one or a combo

1 1/4 C peanut butter

Chop almonds. Mix dry and wet ingredients until well-combined. Spread on a flat baking sheet lined with foil or wax paper or roll in balls. Roll balls in chocolate chips for a special addition or press chips on top of flat mixture. Cut into separate portions, wrap with foil, and keep in freezer until needed. No baking is required.

The recipe above costs maybe $5 to make and produces about 30 bars! If you buy energy bars in a store, you are paying at least $1 per bar. Big difference in cost - especially if you've got a teenager eating them by the handful. I didn't do a calorie calculation on these but my guess is it would be pretty high. That's what you want in an energy bar - lots of instant energy (fruit and sugars), along with fats, and protein for a full complement of nutrients.

Stephanie Atwood is a long distance running coach who coaches The WOW Team, a women's running and walking club in the Bay Area. Atwood is certified as a personal trainer and consults on sports nutrition. Ms. Atwood is also a Master's Runner and runs or walks almost every day. When we're moving, we're getting fit. It doesn't matter how old we are or how fast we're moving!"

Ms. Atwood is author of the weekly fitness E-zine The Weekly Pep Talk (TWPT) and hosts http://goWOWTeam.com

These burgers are spiced to perfection. To make them even spicier, you could melt jalapeno soy cheese on each patty and serve topped with salsa.

INGREDIENTS
1/2 cup flour
1 small onion, diced
2 cloves garlic, minced
1/2 tsp dried oregano
1 small hot or jalapeno pepper, minced
1 tbsp olive oil
1/2 medium red pepper, diced
2 cups cooked or canned black beans, mashed
1/2 cup corn niblets
1/4 cup bread crumbs
1/4 tsp cumin
1/2 tsp salt
2 tsp chili powder
2 tbsp parsley, minced (optional)

DIRECTIONS
1. On a small plate, set aside flour for coating. In a medium saucepan, sauté the onion, garlic, oregano, and hot peppers in oil on medium-high heat until the onions are translucent. Add the peppers and sauté another 2 minutes, until pepper is tender. Set aside.

2. In a large bowl, mash the black beans with a potato masher or fork. Stir in the vegetables (including the corn), breadcrumbs, cumin, salt, chili powder, and parsley. Mix well. Divide and shape into 6 patties.

3. Lay down each patty in flour, coating each side. Cook on a lightly oiled frying pan on medium-high heat for 5-10 minutes or until browned on both sides.

Makes 6 patties.

Reprinted with permission from HOW IT ALL VEGAN! by Tanya Barnard and Sarah Kramer (www.GoVegan. net) Arsenal Pulp Press.

Nutritional Info Amount Per Serving: Calories: 189.9 Total Fat: 3.5g Total Carbs: 32.6g Dietary Fiber: 6.7mg Protein: 8.1g See Full Information