How To Make Your Own Energy Bars - 'GCN-Energy Bar 2' With Hannah Grant

Save money and eat like a pro cyclist with Hannah Grant of Tinkoff-Saxo.
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Homemade energy bars are a great, healthy alternative to buying your own. We teamed up with Hannah Grant, chef to Alberto Contador and Tinkoff-Saxo to get some pro energy bar recipes.
First up, here's one she made just for you, the GCN viewers. It's the GCN-Ergy Bar Number 2.
You will need:
Ripe bananas - 1.5 cups
Pumpkin seeds - 0.5 cups
Mixed dried fruit - 0.75 cups
Oats - 2.0 cups
Flax seeds - 0.5 cups
Sunflower seeds - 0.5 cups
Chopped almonds - 0.5 cups
Chopped pecans - 0.5 cups
Cinnamon and salt to taste
Blend the bananas, mix it all up and cook at 170ºC for 20-25 minutes until golden brown.
Allow to cool for ten or so minutes and the cut into bite/ride sized chunks.
Music:
Mokhov - Angelic Breath
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Leave us a comment below!
Music - licensed by Cue Songs

[@riggermortisfpv526]

"In a household mixer like this" Then she dumps stuff into a Robot Coupe...lol....just found that one funny, otherwise great vid Ill give this a try.

[@peterhardie4151]

Not this again. Last recipe I doubled up and made what was basically an enormous flapjack and sat at home and ate it. No cycling involved.

[@gcn]

Peter Hardie That has been known to happen to some of us too. Just in the name of testing that the recipes are ok of course.

[@tro7e]

Peter Hardie my first attempt went great. second not so good, but after cooling/freezing it it became cuttable and then i just kept it in the freezer.

[@Craigo5000]

hahaha

[@Craigo5000]

hahaha

[@Strongerxthanxall]

+Peter Hardie lol

[@KennyFontan]

Can we get a video on how you guys package and consume your home made bars during rides? Or if anyone can give suggestions that would be great as well 🤙🏽

[@briangab]

How about using the metric system for measurements?? It's not the dark ages!

[@seimela]

Brian Gabriel that could simplify our life

[@durrantmiller8810]

Brian Gabriel Americans don't use metric. I guess we are in the dark ages. :(

[@1zanglang]

Durrant miller You have no idea about how much truth you say...

[@minuteman4199]

Brian Gabriel It's a lot easier to scoop up the ingredients in a measuring cup than it is to have to weigh them out.

[@briangab]

Minute Man If you have a scoop which happens to be '1 cup' or whatever '1 cup' is but every kitchen has a scales.

[@Krisszhu1990]

Can you maybe give a slight hint about its kcal values? Also, how long do they "survive" the fridge? 3-4 days? Awesome vid as always guys. Thanks :)

[@VoodooRob75]

'if it is too dry, add more dry ingredients of your choice' ? You mean more bananas?

[@PaulHickford]

Or "if it's too wet, add more dry ingredients"

[@xomegaxweapon]

Paul Hickford or if you're like baby bear.. justtttt right!

[@jtuds]

or scotch...

[@PaddleAsia]

Mill those flax seeds! They will absorb much more efficiently if the body doesn't have to break down the shells. Milled Black Sesame seeds would also go nicely. They, like Flax, are high in potassium and magnesium. Yon can mill some organic brown rice to put in this recipe as well to add some slow release carbs.

[@akostrepinszki7318]

Yeah flax seeds basically don't get absorbed at all, since humans can't digest the outer shell. So they just fill space in your stomach if you don't mill or chew them properly. :)

[@AOSairsoftTeam]

Goddammit I knew my mum would end up on this channel at some point...

[@combatLaCarie]

"Regular house food processor" riiiiiiigghhhhttt just hold only while I get out my R502

[@abedfo88]

What a natural presenter! awesome video.

[@anibaljesusdelgadillo2091]

I love Hannah Grant.

[@CasioSilver]

Omg, I actually have all the ingredients on hand, so I know what I'm going to be eating out on my rides this weekend. Thanks Hannah!

[@MrNickVH]

For calorie-intake I get: fat | carbs(sugar) | protein | calories : 181,01 | 231,25(86,34) | 80,43 | 2684 one cup has a volume of 250 ml is what I used. I don't know what the total weight is, so can't giva a value per 100g

[@Valern13]

how many grams is a cup of Pumpkin seeds-Mixed dried fruit-Flax seeds -Sunflower seeds?

[@dave2041]

Cashew and cookie dough balls :O GIMME!

[@jendasirl]

I'm surprised you don't use inches, feet, liber, miles, etc. in you gcn/gmbn channels.

[@JStarx6]

GCN should continue this series! it is really awesome! #torqueback

[@leedorney]

Wonder if Hannah Grant is interested in doing any cycling stuff on GCN... lol

[@tom2b99]

How long will they keep?

[@Malficion]

170C?! What is that in freedom units?!

[@shantahsieh2877]

I know more about diy from Avasva handbooks!

[@gimkilo57]

"If the mixture is to dry, add more dry stuff... " Huh?

[@KeenxLimit]

The new hairstyle suits her a lot. No go-pro spatula this time?

[@HankC9174]

if its too dry add more dry ingredients ?

[@michaelgundi]

Why are the measurements in cups? WHY? :/ Nobody outside the US and maybe UK can use this shitty measuring unit.

[@Gixer750pilot]

You don't have a cup in your house ? Or a drinking glass? As long as you use the same cup for all the ingredients then the ratios will all be correct . You could use buckets to make huge bar and as long as you use 1 bucket of one ingredient to half a bucket of the other, it will come out right .

[@OfficerBaron]

I came here looking for the GCN Ergy bar, but she keeps talking about an energy bar :/

[@dee-jay-gee-bee7659]

Officer Baron (GC)N-ergy as in en-ergy. Spotted that one straight off but then word mangling like that was rife in the rave days: N-Joi, Hi-NRG etc etc ...Unless you were being sarcastic... :/

[@OfficerBaron]

Dee-Jay-Gee-Bee I'm so sorry ;)

[@golferchin76]

Other cooking channels dedicated to presenting recipes have calories, source of calories per serving stated. GCN as a cyclists' go to channel don't list these details in all of the energy bar videos. It's like GCN does tech, it's very raw and primitive even though it is not rocket science. One can easily over consume calories or wrong calories as these are very energy dense stuff. Also there are good recipes out there way more tasty and no need to bake. By the way, I recommend if you are going to follow this recipe, use the food processor to grind the ingredient fine. It is easier to absorb, we can't chew finer, and fueling on the bike during a long hard ride while chewing is not easy.

[@chekobil]

Hannah is the best !! ... I love the no-sugar no-milk no-honey no-oil of this recipe ... only one question, is that MONSTER really "a regular home food processor like this ... " or she lost perspective ? :D :D

[@creativegravedigger7289]

When I eat this ? Before or after or in training ?

[@shujiangcu]

i made an energy bar from some fruit and pecans and jam and energy drink and milk and i heated it until it boiled for a minute (while stirring). THEY ARE DELICIOUS! oops one more ingredient known as sugar

[@profchaos9001]

isnt all the fat in the nuts a bit hard to digest, when riding?

[@dewindoethdwl2798]

I was hoping the Uber bar recipes would be in Hannah’s book but not so. Never mind the GTCookbook is a still a great thing to own & use. Maybe a GTCakebook next?

[@amosb1452]

comment for the comment god!

[@SlowBoyAthlete]

Hannah Grant back on GCN. Brilliant! I actually unsubscribed and then resubscribed again out of sheer influence and charisma... something none of the other GCN presenters accomplished... yet, hehe!

[@jjprinter1]

For all you young guys out there, THIS, is the kind of woman you should be looking for. Forget all them first wife swimsuit models!

[@fjjkk]

How many calories in it?

[@ta2dwez]

Just made a batch of these today for a sportive tomorrow, I don't think i put enough banana in as its quite crumbly. Very difficult to work out how many banana's needed for 1.5 cups.

[@Catchcamatian]

Flax seeds are great, because they increase your carrying capacity if you mix them with some lady's mantle leaves - good on long bikepacking tours. They also shield you (just add some mashed potatos or tomato juice), which might reduce damage in the case of a fall.

[@suminshizzles6951]

I must be old school since i like ham and cheese with either branston pickle or mustard in a brioche bun. I get sick of the sweet stuff quick and want some food. Proper lunch, food, not some sweet sticky crap

[@WillN2Go1]

You should've mentioned that you made about $60 (£40?) worth (at store prices).

[@Shadycoder]

Looks Like a great recipie but any idea roughtly how much 1 batch will cost comapered to SiS or Aldi Flap jack at 20p a go?

[@MauricioAlsinaLee]

I wish my mom cooked like that! Now it's almost winter-months here, so I'm definitely gonna get fat... again. Anyway, thank you very much, ppl!

[@therealbenwilson]

Global Cycling Network If I wanted to add sweetness to it such as Brown sugar, would I need to do it differently such as temp, liquid, Time ?

[@migfed]

she was great. I really enjoyed her recipe. In Colombia those energetic bates are rather expensive, perhaps 2 or even 3 dollars. There is no point for paying that price. With her recipe it's fine and easy to make your own bars with the ingredients you want though and that's brilliant!!! Thanks guys your channel is all a cyclist needs.

[@WolfskyUKTube]

How long would you expect the bars to keep in an airtight container and in the fridge? Also would you be able to freeze them?

[@fffrrraannkk]

Is nutritional info available for any of the bars on this channel?

[@olorin7884]

Can we please get Emma's "Pocket Porridge" in this way now please :)

[@MerlotManBob]

Can this be frozen and used later ?? Looks fantastic by the way !

[@J90JAM]

These are pretty nice as far as natural energy bars go, I do think a touch of something sweet would make them even better, maybe honey, golden syrup or even maple syrup. Hannah's videos are very good, keep them coming.

[@profchaos9001]

This is my fav energy bars recipe on the internet, any chance for one about protein bars? Most recipes on youtube are from gymbros that dont really know what they're doing.

[@UnFormCirusprint]

SHE BACK!!! Thank you Hannah!!!

[@humanV1]

Top Recipe. Love IT!

[@profchaos9001]

I tried many energy bars recipes and this one is by far my favourite. Also i dont understand why so many recipes dont involve a cooking process and they're even proud of that like its some kind of success: cooking improves the taste, the texture, the bars dont fall apart after some hours they've been sitting in your pockets, they last longer etc... And the banana is a great base to keep everything together. I usually change the nuts and seeds based on what i have available but the result is always great.

[@Desi365]

I have no machine to process the bananas, this banana thick cream looked tasty, though How to ??

[@RP-pb8lf]

Quite proud of myself. Managed to get a favourite from Si underarm Richardson on a tweet of mine. :) #sweatypitsthrowback

[@HyperHorse]

No chia seeds?? Come on!!! Personally if I were to make this I'd cook it longer at a much lower temp so the bars come out a lot softer and more moist.

[@joshollar8242]

Hannah! These are great. I never eat bananas, so I got some and they were so green it took a month for them to ripen. I've been waiting eagerly for the moment they would be ready and that day was today! I whipped up these energy bars and they are better than I could have hoped. Not crazy sweet like the ones I've made before, great flavor and texture from the bananas and they are just perfect. Thanks for the recipe!

[@sophstrdnck3685]

Kick ass Hannah. Straight n to the point, politicians should take note...

[@stephenlehane312]

If the mixture is dry, add more dry ingredients......ok GCN

[@claudiotrungadi1042]

If you keep it in the oven at more then 40 degree centigrade are you destroying almost all vitamins and nutrition elements of each single component?

[@tiagosantos_ss]

She is so nice! i will try do it Ty gcn and Hanna (team Tinkoff SAXO)

[@VadimKudim]

The first recipe bars stick to the baking paper like hell, how do I manage this?

[@barnaby1988]

These look great. I have made the rice ones before and they are great. I like the fact they don't taste too sweet - as I find flapjack type bars too sweet when cycling. I expect these bars to be similar. Fantastic. can't wait to make some.

[@sefly1919]

Do you have a good recipe for a cycling energy bar that does not include nuts, for those of us with nut allergies?

[@EpeRantala]

Do a video on chicken levers aka. inline brakes and how they work with the brakes on the drops as that is confusing to me.

[@wanmaker]

Brilliant thanks gcn

[@grahampoole1849]

superb , im off to buy some ingredients tomorrow and make some Thanks

[@Gixer750pilot]

Save on the washing up, add the dry ingredients to the blender bowl once you have blended the bananas. You utilise all the banana too!

[@NghiaNguyen-lq7mj]

Damn. What a good video. She just owned GCN.

[@Tomaszeks]

Hannah is actually better and more relaxed in front of the camera than those stiff semi shy dudes from gmbn.

[@jonathancappola7575]

These videos are brilliant, but what is the connection between GCN and the Tinkoff Saxo team? They seem like best friends.

[@GameLifts]

i want to get into road cycling i am 17 and today i wet into a bike shop in my local area to have a look at some bikes and get an idea of the prices i started talking to the owner and he was telling me that entry level bikes start at 700euro but he was telling me that there was a lady that wanted to sell her road bike because she wanted to upgrade he told me it cost her 850euro and that i would prob get it for 500 and i was just wondering if i should go for the second hand bike or buy the new bike he said that she is about my height and that she got the bike about this time last year. so i am wondering if the bike would suit me or how does the sizing work or will i end up getting an injury any help would be much appreciated!

[@dahorn100011]

Game Lift Make sure the bike has been looked after and it'll be good for 500 Euro. Here in the UK I bought an Entry level one for £270 and have ridden it 1000 miles/ 1600km with no issues. It actually helps get me fitter up the hills as its a bit heavier. I think its worth going for the second hand bike, as if you don't fully get into the sport you have less of an investment. For sizing if it fit her and she was your height then sizing will be fine, however Global Cycling Network may have some tips on what the key differences between female/male/unisex bikes are if there are any.

[@usman5140]

Game Lift Go second hand, the shop owner(if hes a decent one) would only sell you something that fully functions. I bought my first road bike used as well. Have had it for a month and put 400 or so miles on it, works great! Saved me 1/3 of the stock price! Better to get a quality used one than a lesser new one.

[@GameLifts]

I went into the bike shop and the owner had a 1200euro bike someone traded in and he gave it to me for 450euro and it has shamano 105 everything

[@usman5140]

Game Lift A great deal! I'm relatively new at cycling, it be nice to hear how your first ride o the new bike goes!

[@GameLifts]

I got my bike last week but it was a different one it is a €1200 bike and I got it for €450 and it has a carbon fork. I have saved up €120 since them and I am wondering should what should I buy first, the bib shorts or pedals and shoes?

[@arkenmint9030]

How long before they go bad (if refrigerated) and can you freeze them?

[@richardaydon7692]

I can't click on the pictures to see a video as Matt Dan and si suggest, can you help?

[@japadogi]

But am I going to be fast as f*** after eating these ones too?

[@LuisLopez-ox9ll]

I cant understand that english.... :(

[@ATLaracheClub]

I'm going out right now to get the ingredients! Thank you

[@akostrepinszki7318]

I also hope you will do a video on "Practical ways to carry homemade energy bars", or something like that :)

[@crazycodkilla99]

I just put them in little sandwich bags and put them in my shirt pocket for my rides. Works alright but I'm not sure if there's a better way

[@gregg1571]

Wrapping them in thick foil works well. Can just stick one in your jersey pocket no problems.

[@k1dicarus]

Flat Tupperware box, aluminium foil or folded backing paper.

[@frantik1477]

What a presenter she is. Should be on channel definitely more often.

[@marcdavies7897]

regular house blender lol its worth £2,000 that got me lmao

[@ianK00000]

A cinch to make - Very tasty - two thumbs up.

[@SimonVassallo]

preferred this recipe as no honey was involved, super tasty too.

[@cheimdal]

Nice! Will give these a try. Seems tasty and nutritious.

[@MagliaNera]

no secret ingredient? except her talk.

[@LorenaDPG]

Welcome back Hanna , pls more easy and healthy recipes

[@neoanderson2266]

Finally Hannah is back!! Keep up the good work you guys

[@Maxmaxz]

Hannah Grant is back with a brand new track! Or... bar! Yeeeeah!

[@davidgriffiths1447]

Thanks Hannah. Can't believe it's that easy and it the mixture binds together. Great to get the kids cooking too!

[@woodyeckerslyke]

Great. Now where did I put the flax seeds?

[@ichiroku]

she has so much talent, personality, and on-camera confidence! natural presenter!

[@ABDELHADINDIF]

This is the best i ve been looking for to avoid sugar and honey thank you a lot

[@koloboval]

Вкуснятина. С такими батончиками можно крутить сутки на пролет!

[@jamos169]

How long will these last? I dont want to make a ton of it only to last 2 days...

[@dreamchaser320]

what's the shelf life in an airtight container in a fridge?

[@aaronb6412]

Feed the the entire peloton with that bad boy bake!!

[@CrazyCyclingVlogger]

B to the A to the R...

[@callumsimpson4521]

Can you make a nut less one because im allergic

[@grahamhoward3709]

how much salt and cinnamon to add... and when to add it?

[@erdemtopuzoglu4445]

"cut into bite/ride sized chunks" and any info about its nutrition facts?

[@erdemtopuzoglu4445]

SnipifiedHQ No need to be rude. I am at the office and watched it without volume on. All the ingredients and other stuff are shown in the video but nothing is shown about the nutrition facts. I assume she mentioned it verbally. If not well, sorry but my question is valid.

[@bigbluemeanie]

It's a fair enough question, and the answer is going to depend precisely on your mix and the ingredients that you use (e.g. which mix of dried fruit). I suggest you scan all the bar codes into a phone app like MyFitnessPal and use that to help you calculate the nutritional values.

[@netfischer]

Erdem Topuzoglu Just bake them and add up the calories on the labels of your indegredients...done.

[@seimela]

Erdem Topuzoglu just eat ........you body will choose what it need

[@anandachu3636]

Erdem Topuzoglu Probably about 70% carbs and 20% fat

[@sidewaysforever3486]

Title says GCN- *Ergy* Bar... Did you mean Energy?

[@dho]

Sideways Forever Have you tried reading the title out loud? Pretty sure that you're the one missing something here rofl