In my post Sleep and Performance, I talked about different pattens of sleep and how important sleep is to performance and in last weeks post Sleep Nutrition, I linked a nights good sleep to good nutrition. This granola bar recipe was originally adapted as a sports energy bar but contains many ingredients that have been associated with benefits in sleep research. Great with milk or yoghurt at breakfast, before an afternoon match or training session or even after an evening game.

Ingredients:

2 cups (180g) rolled oats
¼ cup (60g) soft brown sugar
½ cup (75g) wheat germ
1 teaspoon cinnamon
2 teaspoons vanilla extract
¾ teaspoon salt
1 cup (150g) plain flour
½ cup (170g) honey
1 egg lightly beaten
½ cup (105g) coconut oil
1 cup (110g) chopped almonds
¾ cup (70g) dried sour cherries
1 cup (~100g) mixed nuts, seeds and berries. Sunflower, pumpkin, walnut, brazil, goji berries, blueberries, cranberries
¾ cup (150g) dark chocolate chips or grated chocolate (optional)

Directions

1. Pre-heat oven to 180 degree C. Line shallow flat sided baking tray with parchment paper.
2. In a large town, mix together the oats, brown sugar, wheat germ, cinnamon, flour and salt. Make a crater in the middle and add in honey, egg, oil and vanilla. Mix well.
3. Add cherries, almonds, mixed nuts and berries and chocolate if you are adding any.
4. Tip into prepared baking tray and pat down evenly.
5. Bake for 30-35 minutes in preheated owen until bars begin to turn golden around the edges. Cut in tin when still hot from the oven but then allow to cool completely before tipping them out.