Best banana – apple energy snack to go

Our bodies need the right kind of fuel from food to perform at their best. It is especially important for athletes to find a balance of carbohydrates, proteins, fats, minerals, vitamins, and water to give the body what it needs for peak performance.

mix all ingredients for banana apple energy snack

Our friend, Veronique Bourbeau, is an ultra-runner and asked us to create some tasty recipes in order to mix up her diet while keeping them healthy and delicious.

This banana-apple energy snack is perfect to eat 30 minutes to 1 hour before a long distance run. Depending on the length of the run it can also be eaten in small amounts during the activity because it is easy to digest and it will provide fast acting energy. 

For our non-sporty followers, it is simply a tasty snack or dessert well worth giving it a try!

finished banana apple energy snack

Banana-apple energy snack to go

This energy snack is easy to digest and provides fast acting energy.
5 from 1 vote
Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Course snacks
Cuisine International
Servings 8 people
Calories 161 kcal

EQUIPMENT (click pictures for details)

Hand blender
Mixing bowls


  • 200 gr very ripe bananas (about 3 pieces)
  • 50 gr coconut sugar or brown sugar
  • 3 tbsp coconut oil or butter
  • 80 gr applesauce
  • 2-3 tbsp peanut butter or chocolate
  • 1 tbsp chia seeds soaked in 3 tbsp water
  • 45 gr sticky rice flour
  • 35 gr cornmeal (fine polenta)
  • ½ tsp baking soda + 1 tsp vinegar
  • ½ tsp ground cinnamon
  • tsp ground nutmeg
  • 1/4 tsp salt
  • Mixed toasted nuts and seeds such as pecan nuts almonds, sesame seeds, pumpkin seeds….


  • Preheat the oven to 170°C.
  • Blend the bananas with the coconut oil, applesauce, peanut butter, soaked chia seeds, cinnamon, nutmeg and salt until well blended.
    mix all ingredients for banana apple energy snack
  • Then add the cornmeal, sticky rice flour, coconut sugar, the wet ingredients and blend to combine with the rest.
    make the cake batter
  • Line parchment paper onto a baking tin and sprinkle some toasted nuts and seeds.
    banana-apple energy snack
  • Add the batter on top.
  • Bake for 35 – 45 minutes, or until done. A toothpick inserted in the centre should come out clean.
  • Place the pan on a wire rack to cool completely before slicing into squares of desired size and enjoy!
    finished banana apple energy snack
  • These bars can be stored in the refrigerator for 3 to 5 days.


  • Overripe bananas are perfectly safe to eat. They actually boast higher vitamin C and antioxidant levels. Their peel may change its colour or develop brown spots, but the flesh is still edible.
  • If the bananas are not ripe enough, place them in the microwave for 4-5 minutes at medium to high heat until the skin is black.
  • If the texture is too chewy for you and you like a firmer texture, replace the sticky rice flour and polenta with 50 gr buckwheat flour and 30 gr ground almonds.

Nutrition for 1 portion

Calories: 161kcalCarbohydrates: 22gProtein: 2gFat: 8gSodium: 173mgFiber: 2gSugar: 9gVitamin A: 16IUVitamin C: 2mgCalcium: 13mgIron: 1mg
Tried this recipe?Let us know how it was! #culinaryambition

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