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As a professional athlete, my career depends on a diet of nutritious, whole ingredients. When I do need to satisfy my sweet tooth, though, I opt for non-processed treats, like homemade cookies, made up of ingredients I already have in my pantry. I also need food that’s calorically dense: when I’m climbing a big wall, I haul all my provisions with me, and I don’t have much space to store my meals. When I’m sleeping on a tiny portaledge, I focus on nutritional efficiency.   

Over the years, I’ve found one food that consistently checks all those boxes: homemade energy bars. I don’t have a single recipe. Instead, I mix and match ingredients depending on my cravings and fitness goals. If I’m in a recovery period, I up the amount of protein (more nuts). If I need quick, fast-burning energy, I add more sugar and carbs (fruit and grains). 

Once I settle on a recipe, I dump all the ingredients in a blender. I’ve had a lot of luck with my , but a would serve just as well. My blender, with its 3.4-horsepower engine, has the power to liquify berries and turn nuts into paste. It’s powerful, versatile, and I use it almost every day. 

For my bars, I always start with the same basic foundation: a one-to-one ratio of oats to nuts. (You can also substitute the oats for cooked quinoa or brown rice, depending on your tastes.) I use honey and/or dates as the glue. Then I get creative. Here are some of my favorite recipes that you can also easily make at home. 

Raw Macadelicious Bars 

• 2 cups oats
• 2 cups macadamia nuts
• 1 cup dates
• 1 cup honey
• ½ cup coconut flakes (medium)
• ½ cup dried cranberries
• 2 cups coconut flakes (small)
• 2 cups chocolate chips 

1. Place the macadamia nuts and oats into the blender. Blend together on Pulse until you get a flour-like consistency. 
2. In a separate jar, blend the dates and the honey together with a spoon. Add to the oat-nut mixture, then blend together. 
3. Add the coconut flakes (medium) and dried cranberries to the blender. Pulse till smooth. 
4. Empty contents into a large bowl and mix in the small coconut flakes and the chocolate chips. 
5. Dump the mixture into a cookie sheet, then pat down evenly so that the bars are roughly two inches thick. Cut evenly into rectangles, then cover with tinfoil and place in the freezer to harden. 
6. After a few hours, individually wrap the bars in aluminum foil and have them anytime. 

Saharan Bars

• 1 cup cooked quinoa
• 1 cup almonds
• 1/8 sea salt
• 2 tablespoons flaxmeal
• ¼ cup coconut nectar
• 1 cup dates
• 1 tbsp vanilla
• 4 tbsp chia seeds
• ½ cup chopped ginger

1. Preheat the oven to 350 degrees Fahrenheit. Grease a cookie sheet. 
2. In blender, ground the almonds to a fine paste, then add the quinoa and blend together. 
3. Add the flax and salt. 
4. In a separate jar, blend the coconut nectar, dates, and vanilla. Combine this wet mixture with the dry ingredients. Then, mix in the chia seeds and chopped ginger. 
5. Bake for 10 minutes. Let cool, then cut into rectangles. 

Peppy Paradise Bars

• ½ cup Brazil nuts
• ½ cup walnuts
• 1 cup oats
• 1 cup honey, 1 cup dates
• 4 tbsp chia seeds 
• 1 cup diced dried pineapple chunks
• ½ cup dried wild blueberries
• 1 cup shredded coconut
• 2 tsp ground lemon rind
• 1 tsp ground paprika

1. Place the Brazil nuts, walnuts, and oats into the blender. Blend together until you get a flour-like consistency. 
2. In a separate jar, blend the dates and the honey together. Then, add to the oat-nut mixture and blend. 
3. Add the chia seeds, dried pineapple, dried blueberries, coconut, and lemon rind. Pulse a few times to mix. 
4. Empty contents into a pan and pat down evenly so that the bars are roughly two inches thick. 
5. Sprinkle paprika evenly over the top. Cut evenly into rectangles and then cover with tinfoil and place in the freezer to harden. 
6. After a few hours, individually wrap the bars in aluminum foil and have them anytime.