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Fuel for the Triathlete: Cranberry Apple Coconut Energy Bar

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“I've been training for a triathlon and found these recipes in a British Triathlon magazine. It's very yummy and gives you some good sustained complex and simple carbs for fuel all along your race. The original recipes are from Chef Lawrence Brackstone and appear in the July 2010 edition magazine. I altered the recipe to include some steel cut oats and shredded coconut to give the athletes more sustained fuel. This recipe was designed for people competing in sprint, Olympic, half iron and Ironman competitions, the longer your going, the more you take with you...”
20 50g bars

Ingredients Nutrition


  1. Preheat your oven to 325°F.
  2. Chop the dates, apple into small pieces and add to a large mixing bowl along with the oats, shredded coconut, cranberries, sunflower, sesame and pumpkin seeds.
  3. Cut or scoop the butter into chunks and along with the honey & brown sugar combine ingredients into a sauce pan.
  4. Heat butter-sugar-honey mixture until it's bubbling then pour this mixture into the oats-fruit-seeds mixture. Stir well and allow 5 minutes for the oats to absorb the moisture.
  5. Line a 5cm deep baking pan with parchment and add the mixture pressing firmly to compress it. Cover with another sheet of baking parchment and bake for 20 minutes.
  6. Cool thoroughly and then cut to your desired shape of approx 50grams each.
  7. Cover with cling wrap and keep in fridge up to 3 weeks.
  8. Remember, this is energy fuel designed for people doing sustained exercising, training and races such as triathlons, marathons and long distance cycling etc. for that purpose, it is packed with calories. Use it appropriately.

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