Recipes for road cyclists: Do it yourself - snacks for your jersey pocket: date sandwiches

Do-it-yourself is the trend. Endurance athletes can also make their own food for tours with little effort - and are usually much more environmentally friendly when travelling than with industrially produced food supplements packaged in small quantities.

In this series of articles you will find a total of six recipes for gels, bars and the like, which are ideal for longer road bike tours and can be carried perfectly in your jersey pocket.

<<Don't have time to prepare? Our test shows what the snacks from the petrol station are good for >>.

Date sandwich: The ingredients

For 40 small sandwiches you need

• 340 gram dates
• 1 vanilla pod
• 120 grams walnuts
• 120 grams almonds
• 100 millilitres of water
• 1 teaspoon ground cinnamon
• 3 tablespoons or 15 grams of cocoa powder
• 1 pinch of salt
• 125 g fine rolled oats
• 80 baking wafers (diameter 50 millimetres)

This is how it works: The preparation

Preparation time: 40 minutes

Pit the dates and roughly chop them. Then scrape out the vanilla pulp from the pod cut open lengthways. Mix the dates, walnuts and almonds in a blender or food processor together with water and ground cinnamon, cocoa powder, salt and vanilla pulp to form a homogeneous, sticky mixture. Then, in a large bowl, knead the rolled oats well into the mixture with your hands and form walnut-sized balls. Place each ball on a baking wafer, cover with a second baking wafer and press together until the date and nut mixture is flush with the edge of the baking wafer.

<<Recipes for at home: quick cuisine for racing cyclists>>

Date sandwich: The nutritional values

A 20 gram sandwich contains 80 kilocalories:

• Carbohydrates 6 g (45 % of the calorie content)
• Fat 8 g (45 % of the calorie content)
• Protein 4 g (10 % of the calorie content)