Homemade Energy Bars.
Today I want to propose a crunchy breakfast or an energetic snack, my homemade bars.
Everything is based on pumpkin seeds, almonds, chia seeds, and puffed wheat
dried fruit, banana puree, and pieces of nuts.
Homemade energy bars are also great for those who engage in intense physical activity.
Easy to make and convenient to carry, you can consume them before your workout to find the right grit and energy.
I thought of making them at home so I can control the amount of nutrients and especially sugars, which, if excessive, contribute to the onset of overweight and obesity.
designed for you:
- Cost: Very inexpensive
- 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 go shopping
- 0.5 cup banana (100 g apple)
- 1 tbsp chia seeds
- 3 tbsp water
- 1.75 cups oat flakes
- 0.5 cup quinoa (puffed)
- 0.5 cup almonds
- 2 tbsp sunflower seeds
- 0.25 cup dried fruit (To taste)
Homemade Energy Bars
Tools
what we need
- 1 Small Bowl
- 1 Bowl
- Spatula
- 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, let’s proceed with the recipe:
In a small bowl add a tablespoon of chia seeds and the water.
Mix and let rest for 5/10 minutes or until a gelatinous mixture forms
In a larger bowl, mix the whole grain oat flakes and puffed quinoa together.
Chop the dried fruit and seeds coarsely with a knife, then
add them to the cereals.
With your food processor, blend the banana or apple until creamy, and add it to the large bowl along with the chia seeds that will have already absorbed the water, and mix with a spatula.
Preheat the oven to 320/356°F.
Take a pan about 16 x 23 cm, line it with parchment paper and spread the mixture, flattening it with the spatula, as if you are making nougat.
As soon as the oven reaches the temperature, bake and let it cook for about 20 minutes. When you see it coloring, reduce the temperature or cover with parchment paper.
After the time has passed, remove the pan from the oven, and take out the mixture with the help of the parchment paper.
On the same pan, put another sheet of parchment paper, flip the mixture, and cook for another 15 minutes
The minutes have passed, and you 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 pan, and bake again for another 10/15 minutes, turning them halfway through cooking.
Homemade bars by RitaAmordicucina
now they are ready, take them out of the oven and let them cool completely
storage and tips
Homemade bars by RitaAmordicucina can be stored in a jar with an airtight lid or in a tin box for 4/5 days.
