Start your day fast and furious, and then keep going for longer, with this easy-to-make power breakfast bar.

Are you meeting your daily fibre quota? If not, you’re in good company. The average daily fibre for American men and women is just 18 and 15 grams respectively – that’s well below the USDA’s recommended daily intake of 38 and 25 grams, according to a 2010 study published in Nutrition Research.

Why should you care about your fibre intake? Well, fibre has a significant role promoting the feeling of fullness and stabilising levels of glucose levels in the blood throughout the day. Both are important for keeping energy levels in check, and will help your waistline too by limiting cravings and feelings of hunger.

Fortunately, here’s a delicious grab-and-go breakfast bar that will help you manage your daily fibre intake from your first bite of the day, thanks to chef Spike Mendelsohn. That’s because every bite is packed with high-fibre wholegrain oats, cereal, and apricots. Using a wholegrain breakfast cereal such as corn flakes in a bar like this helps you towards that RDA fibre figure.

04-img_2646

As well as the hunger-busting fibre, this bars are rich in antioxidants and a whole host of nutrients, thanks to a generous helping of soy milk, and cocoa powder. Just be sure to choose a darker cocoa powder, preferably over 70 percent cocoa, to get the maximum benefit.

It’s a great excuse to eat more cocoa and extra chocolate at the start of your day. Frequent consumption of cocoa powder may help control blood pressure and cholesterol, among other cardiovascular risk factors, as cocoa powder is rich in flavonoid antioxidants. That’s according to a Journal of Nutrition study published in 2011.

As a bonus, this recipe makes a ton of bars, giving you a good supply of them to get you through the week.

Make the the night before or any time when you have a spare hour, and they’ll be waiting for you in the morning when you don’t want to cook anyway. Pair them with a protein shake or container of Greek yogurt and you’ll have a complete nutritious and satisfying meal in a matter of seconds. You could even make a whey protein icing for the bars by mixing a scoop of whey with 1-2 tablespoons of water.

Ingredients

(1 cup = 115 grams flour / 225 g dry measure / 275 ml liquid)

Oats, uncooked: 3 cups

Whole-grain cereal: 2 cups

Pastry flour: 1 cup

Cocoa powder: 1 cup

Shredded coconut: 1 cup

Baking powder: 2 tsp

White chocolate chips: 1 cup

Apricots, chopped: 1 cup

Soy milk, plain: 3 cups

Canola oil: 1 cup

Directions

Preheat the oven to 190 degrees C (375 degrees F), and line a 13 x 9 inch baking dish with parchment paper.

In a bowl, combine the soy milk and canola oil.

In another bowl, combine the remaining ingredients.

Combine both bowls, and stir well.

Spread the mixture on a greased baking sheet, and bake until golden brown (about 50 minutes).

Let cool, and cut into bars.

Nutrition Facts

Serving size: 1 bar

Recipe yields 20 bars

Calories: 301

Fat 17 g

Carbs 32 g (4 g fibre)

Protein 5 g

Alternatives

Try exchanging almond milk for the soy and coconut oil for the canola for an even healthier alternative.