Loving the BITE: My KIND of Bar

Ever need an on-the-go quick snack or mini-meal?  Something you can feel good about eating?  Me too.  A month or so ago, Jenn Sutherland posted an awesome recipe for a homemade LARA bar over at Loving the Run (it’s great, make sure to check it out if you haven’t already).

While I believe many bars and meal replacements to be little more than expensive and glorified candy bars, there are two I routinely recommend to clients for daily nutrition, and eat myself when I need to have a snack that packs.  For whole food-type-nutrition, I recommend the LARA bar and the KIND bar.  But, both of these bars come at a price.  $1.20 -$1.80 depending on where you shop.  Ouch.

But never fear, Loving the BITE will help you make your own with great results.  You don’t even have to open your oven door for either recipe.  Follow Jenn’s recipe and experiment with different nuts and dried fruit combinations for a LARA-type bar.  And, here’s my KIND of bar:

Recipe of the week – My KIND of Bar:


  • 1 tsp organic extra virgin coconut oil
  • 1 Cup raw chopped nuts, any type
  • ¼ Cup ground flaxseeds (either buy ground or grind at home)
  • 4Tbsp maple syrup, agave, honey, of a combo of these
  • 1 teaspoon sea salt
  • ¾ cup raw unsweetened shredded coconut
  • ½ cup dried fruit (non-sweetened)
  • ½ ounce dark chocolate (really dark, 70% or more cocoa)


Place coconut oil in medium saucepan – melt on medium heat.  Once melted, add nuts to “roast” them, stirring watching them carefully as they can burn quickly.  Once they have a golden-brown color and nutty aroma, add all other ingredients except optional dark chocolate.  Stir well until you have a gooey warmed mixture.  Press into bread pan or 8×8 baking pan, depending on how thick you want your bars.  Place in the refrigerator to cool slightly.  Take out after 30 minutes or so.  If you’d like to add dark chocolate, melt it on stovetop or microwave.  Then, drizzle it over bars.  Cut into 8 bars and refrigerate individually for a few hours.  Wrap individually, store in refrigerator or pantry, and enjoy!


Whole-food Bars vs. Sports Nutrition Bars: The When & The Why

This week, instead of focusing on the benefits of a specific ingredient, I’m going to explain why I believe these 2 bars, our “LARA” and “KIND” bars, are good for daily nutrition or long-endurance events, and why others are better for more regular training.  As a cyclist, it’s crucial to understand when to eat what in terms in Daily Nutrition and Training Nutrition (as discussed in the post “Daily vs. Training Nutrition,” this matters most if you are really striving to improve your ride).  Otherwise, you may mistakenly eat foods that your body quickly turns into sugar and then stores as fat instead of healthy, whole foods in Daily Nutrition (Clif Bar for breakfast).  Or, you may eat foods for Training Nutrition that will still be setting in your stomach, providing no energy to your cells, long after you’ve parked your bike and hit the shower.

Page 1 of 3 | Next page