Recipes for road cyclists: Do it yourself - snacks for your jersey pocket: pumpkin and ginger bars

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 >>.

Pumpkin and ginger bar: the ingredients

For 25 bars you need

• 400 g Hokkaido pumpkin
• 200 millilitres coconut milk
• 25 g shelled pistachios
• 25 grams cashew nuts
• 100 g fine rolled oats
• 110 grams wholemeal spelt flour
• 1 teaspoon of cream of tartar baking powder
• 30 grams of puffed amaranth
• 15 grams fresh ginger
• 100 grams maple syrup
• 1 teaspoon ground cinnamon
• 1 pinch of salt

This is how it works: The preparation

Preheat the oven to 180 degrees, then cut the unpeeled pumpkin into small cubes. Place the pumpkin cubes in a pan with the coconut milk and cook for about 10 minutes until soft. In the meantime, roughly chop the pistachios and cashew nuts with a knife and then mix with the rolled oats, wholemeal spelt flour, baking powder and puffed amaranth in a bowl.

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

Peel and roughly dice the ginger and puree in a blender together with the maple syrup, ground cinnamon and salt and the pumpkin and coconut mixture until a homogeneous mixture has formed. Leave to cool, then mix into a dough and spread on the baking paper to the thickness of a finger. This is best done with a spoon dipped in cold water from time to time. Bake for 20 minutes, leave to cool and cut into equal-sized bars with a knife.

Pumpkin and ginger bar: nutritional values

One bar of about 40 grams contains 60 kilocalories. Of which: