Homemade energy bars.
Today I want to offer you a crunchy breakfast or an energetic snack, my homemade bars.
All made with pumpkin seeds, almonds, chia seeds, and puffed wheat
dried fruit, banana puree, and pieces of dried fruit.
Homemade energy bars are also great for those who engage in intense physical activity.
Easy to make and convenient to carry, you can eat them before your workout to find the right grit and energy.
I decided to make them at home so I can control the amount of nutrients and especially sugars which, if excessive, contribute to overweight and obesity.
designed for you:
- Cost: Very economical
- Rest time: 30 Minutes
- Preparation time: 5 Minutes
- Portions: 4
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
- Energy 352.09 (Kcal)
- Carbohydrates 55.18 (g) of which sugars 16.27 (g)
- Proteins 10.36 (g)
- Fat 12.99 (g) of which saturated 1.43 (g)of which unsaturated 10.92 (g)
- Fibers 11.04 (g)
- Sodium 198.22 (mg)
Indicative values for a portion of 85 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
Let’s do the shopping
- 1 cup banana (1 cup apple)
- 1 tbsp chia seeds
- 2.5 tbsp water
- 2 cups oat flakes
- 3.5 cups quinoa (puffed)
- 1/2 cup almonds
- 2 tbsp sunflower seeds
- 1/4 cup dried fruit (To taste)
Homemade energy bars
Tools
What we need
- 1 Small bowl
- 1 Bowl
- Spatula
- Baking pan rectangular 6.3×9 inches
- parchment paper
- Oven
- Container (with airtight lid as needed)
Preparation of homemade energy bars
After carefully weighing all the ingredients, proceed with the recipe:
In a small bowl, add a tablespoon of chia seeds and water.
Mix and let stand for 5/10 minutes or until a gelatinous mixture forms
In a large bowl, combine the rolled oats and puffed quinoa.
Chop the dried fruit and seeds coarsely with a knife, then
add them to the grains.
With your food processor, blend the banana or apple until it reaches a good creaminess, and add it to the large bowl along with the chia seeds that have already absorbed the water, and mix with a spatula.
Preheat the oven to 320/356°F.
Take a baking pan of about 6.3 x 9 inches, line it with parchment paper and spread the mixture flattening it with the spatula, as if you were making nougat.
As soon as the oven has reached the temperature, bake and let cook for about 20 minutes. When you see it coloring, decrease the temperature, or cover with parchment paper.
After the time has elapsed, remove the pan from the oven, and pull out the mixture with the help of parchment paper.
On the same baking pan, place another sheet of parchment paper and turn the mixture over and cook for another 15 minutes
The minutes have passed, and, remove the pan, place the mixture on a cutting board or wooden surface, and with the help of a knife cut the bars.
Reposition the obtained bars on the baking pan, and bake again for another 10/15 minutes, turning them halfway through cooking.
RitaAmordicucina’s homemade bars
are now ready, take them out of the oven and let them cool completely
storage and tips
RitaAmordicucina’s homemade bars can be stored in an airtight jar or tin box for 4/5 days.
