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Booster Bars Recipe by Derval O'Rourke
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Booster Bars Recipe by Derval O’Rourke

Whether you go for a brisk walk, a jog or a full-on session at the gym, there’s nothing as tasty as a post-workout treat that you’ve made for yourself. These bars are particularly good for giving you a boost. The oats are full of fibre-rich complex carbohydrates and the nuts are full of protein.
These elements combine to keep you fuller for longer. These bars are far more economical than shop-bought energy bars and they keep for several days in an airtight container in the fridge. If you want to be really organized, you can bake a big batch and then wrap and freeze individual bars. Then just grab a bar from the freezer and bring it in your bag so that you have a healthy treat for later in the day.

Makes 12 bars

– 6 ripe bananas, mashed
– 120ml agave syrup
– 2 tbsp coconut oil, melted
– 240g porridge oats
– 100g dried fruit (dates and apricots work well)
– 60g ground flaxseed
– 60g hazelnuts, chopped
– 60g pecans, chopped
– 60g pumpkin seeds
– 60g sunflower seeds


1. Line a 33cm × 23cm metal baking tin with parchment paper so that the paper overlaps the sides. Preheat the oven to 180°C/350°F/gas 4.
2. Use a food processor or whisk to mix the bananas, agave syrup and coconut oil. Combine
the remaining ingredients in a large bowl.
3. Add the banana mixture to the dry ingredients and stir well. Scrape the mixture into the prepared baking tin and spread out evenly, pressing down with the back of a spoon.
4. Bake for 20 minutes, until the top is golden brown and firm. Remove from the oven and leave to cool for about 30 minutes.
5. To remove from the tin, take hold of the parchment paper and simply lift out the slab. Cut the slab into bars and store in the fridge or freezer.

derval o'rourkeDerval has held the title of World Champion in sprint hurdles and competed for Ireland in three Olympic Games. She also picked up four European Championship medals and holds the Irish record for sprint hurdles.
Now that Derval is retired from athletics and is a busy young mum, her focus is on fitting exercise and healthy, pleasurable eating into a hectic schedule. The Fit Foodie is full of simple, delicious and totally doable recipes such as Laid-Back Lamb Tagine, Mediterranean Salmon and Spaghetti, and Butternut and Bean Stew. Derval shares smart and inspiring advice on how to get organised so that good food and exercise are a seamless part of your life,

As both a foodie and fitness fanatic she is passionate about experimenting with healthy, nutritious recipes, which she shares through her blog (, on Twitter (@DervalORourke) and now in this book.

To order your copy of The Fit Foodie click HERE.