6 cool recipes of energy bars

Energy bars are baked or chilled with dried fruit and muesli nuts. A very popular snacking theme among fans of healthy and healthy food.

In finished form, they can be easily found on store shelves. But, if at first you are not confused by their rather high cost, then a long list of not always recognizable ingredients and an unattractive structure will force you to abandon the purchase. And rightly so. It is much better to cook it yourself and a delicacy and nutritious healthy snack to be sure of all the ingredients. And have fun.

Energy Bar Recipe without baking

Have you ever tasted chocolate with salt or pepper? Surprisingly, the taste is amazing. In that case, why not make energy bars with … chili? It will be not only an excellent snack, but also a daring appetizer, if you eat a portion smaller, of course. In addition to the unexpected piquant notes, the composition will include walnuts, black olives, cabbage chips. The advantage of this recipe is that the chopped bars retain their original appearance for several days, just wrap them in parchment paper.

Ingredients:

1 tablespoon coconut or ghee

125 grams of oatmeal

60 grams of cabbage (curly kale) chips

90 grams of chopped canned black olives (let the oil drain well)

100 grams of chopped roasted walnuts

90 grams unsweetened rice cereal (brown unpeeled brown rice)

300 grams of brown rice syrup

pinch of dried chili flakes

0.5 min. Without a teaspoon of fine-grained salt

  1. Grease the baking dish with coconut or melted butter. If you like thick bars, choose a square forum measuring 20 × 20 centimeters (or even less). To prepare thin – rectangular size 22 × 33 centimeters.
  2. Mix in a large bowl oat-flakes, cabbage chips, black olives, walnuts and rice cereal, not too finely chopped and free from moisture. For now, set aside.
  3. Combine rice syrup, chili flakes, salt and medium heat for about 4 minutes in a small saucepan (stew-pan), stirring constantly, bring to a slight boil and thicken.
  4. With the prepared syrup, pour the oat-flakes mixture and mix (with a silicone spatula) until the syrup is completely and evenly combined with the other ingredients.
  5. Put the mixture into a mold, flatten it over the entire surface and cool to room temperature, occasionally pressing on top with a spatula or palm to compress future bars into a dense mass. Divide the formation into desired dimensions and enjoy it!

2 Chocolate and Mint (without baking)

To this recipe, you can add a few tablespoons of protein powder, if the bars you need for a snack after a workout, or completely replace the dried coconut flakes. Instead of seeds, you can put nuts. Conversely, if you are allergic to nuts, then the nut oil used in the recipe can easily be replaced with seed oil – linseed, for example.

Approximate number of bars – 18.

What you need:

150 grams of pumpkin seeds and sunflower seeds (combined), if desired – toasted

5 tablespoons dried coconut, not sweetened

4 tablespoons of chia seeds

3 tablespoons cocoa powder

50 grams of hercules

2 pinches of sea salt

4 tablespoons cold pressed coconut oil (virgin)

180 grams of soft fresh dates (about 16 dates), chop

5 tablespoons of peanut butter to your taste (it can be a mixture of sesame and cashew butter, and peanut)

A few drops of peppermint oil or 2−3 teaspoons of dried ground mint

60 grams of raw cocoa beans, ground

Cocoa feathers for decoration

  1. Form with a size of 40 × 55 centimeters with parchment paper.
  2. Fill pumpkin, sunflower, chia, coconut, cocoa powder, rolled oats and salt into a bowl of a blender or food processor. At high speed, grind to a state of coarse grinding.
  3. Then add coconut oil, chopped dates, peanut butter, peppermint (butter or dry leaves) to the mixture. At the same high speed, once again, whisk everything up to a smooth and sticky consistency.
  4. Beat the crushed cocoa beans last in the blender and beat again quickly. Taste it and add mint or salt as needed, then mix again.
  5. Transfer the mixture to the mold, level it with the palm of your hand or the back of the spoon (lubricate it in coconut oil). To make the bars tight and compact, compress the “dough” to about 2 centimeters high. Sprinkle cocoa feathers on top and gently press them into the mass with a spatula.
  6. Put the form in the freezer for 15-30 minutes, after which the energy bars will be ready.
  7. A treat can be stored for several months if the bars are placed in an airtight container and left to lie in the freezer. And you can take it with you for a “portable” snack by wrapping them in baking paper.

3 Cranberries, walnuts and ginger (without baking)

In the recipe of these spicy, nutrient-filled bars, you will find only natural sweeteners: brown rice syrup and cane sugar. A distinctive feature of rice syrup is its pleasant, unobtrusive aroma, and the notes of sweetness are not so coarse as when using conventional processed sugar. After you put your hand in the original recipe, you can experiment with the addition of all kinds of nuts, spices and dried fruits.

Active cooking time – 20 minutes; the total cooking time is 75 minutes.

Approximate amount of bars – 16 (each: 192 calories, 6 g of fat, 0.6 g of saturated fat, 32 g of carbohydrates, 3 g of fiber).

What you need:

150 grams of walnut halves

100 grams of brown rice cereal

125 grams of hercules

180 grams of dried chopped cranberries

35 grams of oat bran

3 tablespoons chopped crystallized ginger

300 grams brown rice syrup

45−50 grams of cane sugar

0.5 teaspoon salt

1 teaspoon pure vanilla extract

  1. Preheat oven to a temperature of 175 degrees (Celsius).
  2. Lightly spray the shape with a size of 20 × 28 centimeters with cooking spray.
  3. Spread the walnuts on a baking sheet and roast them in the oven until golden brown for about 9 minutes, cool and chop into large pieces. Put the nuts in a large bowl, add rice flakes, oatmeal, cranberries, oat bran, ginger and mix well.
  4. Combine rice syrup, cane sugar, and salt in a small saucepan. Put on a moderate heat – your goal is to boil the liquid for about 4 minutes, stirring constantly until it thickens and begins to boil. Remove from heat and add vanilla extract. Stir.
  5. Pour the syrup into the rice-oat mixture and mix all the ingredients so that the syrup is completely covered. Transfer the still warm mass to the cooked baking dish, smooth it and seal it with a spatula, the backside of a spoon (greased with oil or cooking spray) or a palm.
  6. Cool the mass with the mass for at least 45 minutes before dividing it into 16 bars.
  7. Bars are stored in an airtight container, wrapped in cling film or wax paper for no more than 4 days.

4 Buckwheat, hazelnuts, berries, bananas and some chocolate (with baking)

Not just energy bars, but real granola! Bars are soft, crunchy and crunchy at the same time (buckwheat is responsible for the latter). By slightly increasing the baking time, you can bring them to a wonderful super-golden crust. And there is always room for experiments with dried fruit, various seeds and nuts, as well as sweeteners / syrups and oils.

What you need:

150 grams of rolled oats (preferably gluten-free oats, preferably)

100 grams of buckwheat

30 grams of coconut flakes

100 grams of hazelnuts, chop (or any other nuts)

60 grams of dried cranberries (or any other berries and dried fruits)

100 grams of chocolate chips

2 tablespoons of seeds: pumpkin, flax, sesame, sunflower, hemp

0.5 teaspoon salt

3 ripe bananas

50 grams of coconut oil (or hazelnut oil, walnut oil, olive oil, etc.)

100 grams of maple syrup (or honey, agave, brown rice)

1 teaspoon vanilla extract

  1. Preheat oven to 175 degrees (Celsius).
  2. Cover the baking sheet with parchment paper so that it hangs down on both sides – this will help you to easily get the bars in the future after they are baked.
  3. In a large bowl, combine all the dry ingredients.
  4. In another bowl, mix the wet ingredients. Mash banana pulp with coconut oil, maple syrup with vanilla. For mixing, you can use a fork, blender or food processor.
  5. Pour the wet mixture onto a dry mix and stir until the dry ingredients are soaked in the wet mass and not evenly mixed with each other. Put the batter in the prepared form, spreading and pressing it along the edges, corners and the entire surface. This can be done with the back of a spoon moistened in oil or with a silicone spatula so as not to soil your hands.
  6. Bake a lot for future bars until it turns brown around the edges – about 30-40 minutes.
  7. Cool the bars in the form by placing it on a cooling rack or in a refrigerator – about 25 minutes. Then, lifting the hanging ends of parchment paper, remove them from the mold and cool it only on paper – this speeds up the process.
  8. If when cutting into pieces it seemed to you that the “cake” is too crumbly, put it in another 30 minutes in the refrigerator.
  9. If you want the bars to be more crispy, try baking them a little longer or reduce one of the wet ingredients. In addition, you can fry the flakes before combining them with other ingredients.

5 Apple-pistachio recipe with chia seeds (with baking)

In these energy bars, fruit and nutty notes are combined, which makes them very seductive for a healthy and nutritious snack without sacrificing figure.

Active cooking time – 15 minutes; the total cooking time is 45 minutes.

Approximate amount of bars – 14 (each: 125 calories, 5.9 g of fat, 1 g of saturated fat, 17 g of carbohydrates, 2 g of fiber, 3.3 g of monounsaturated fat, 3 g of protein, 1 mg of iron, 8 mg of calcium) .

What you need:

5-6 tablespoons of cashew nut oil

5 tablespoons of honey

1 tablespoon of olive oil

1 teaspoon vanilla extract

½ tsp salt

100 grams of barley flakes

100 grams of hercules

50 grams of dried apple, finely chopped

50 grams of sweet dried cranberries, finely chopped

50 grams of roasted pistachios, chop

Culinary spray

Black chia seeds – 1 tsp

  1. Preheat oven to a temperature of 175 degrees (Celsius).
  2. In a bowl suitable for use in a microwave, combine olive oil and cashew nut oil, honey, vanilla extract, and salt. Stir and send in the microwave for 1 minute in high mode or until light bubbles go.
  3. In a separate container of medium size, mix barley flakes, rolled oats, crushed pieces of dried apple and cranberry, pistachio. Pour the liquid mixture on top. Stir all ingredients thoroughly so that the syrup is completely coated and contacted with the components of the dry mix.
  4. Spray the baking mold to measure 18 × 28 centimeters with a cooking spray. Pour the batter into the mold, smooth and sprinkle with black chia seeds, lightly pressing them against the surface of the mass.
  5. Bake for 10 minutes. Cool well before use.

6 Goji berries and peanut butter (with baking)

A holiday for the soul with crisp, goji berries, pistachios, pumpkin seeds and chocolate chips, as the final winning chord. Separately, I would like to mention the benefits of goji berries, rich in a complex of useful substances. The content of vitamin C in 100 grams of these berries reaches 148 mg (for a minute, in a lemon it is three times less). In addition, they contain vitamins B and E, useful amino acids and minerals, unsaturated fatty acids.

For a gluten-free recipe, replace wheat germ with flaxseed.

For a vegan recipe, use extra maple syrup instead of honey.

Estimated number of bars: 18.

What you need:

Non-stick Culinary Spray

100 grams of hercules

75 grams of maple syrup

3 tablespoons of peanut butter

3 tablespoons brown sugar

2 tablespoons coconut oil

2 tablespoons of honey

1 tablespoon of vanilla

½ tsp salt

150 grams of rice cereal

30 grams of pistachios

30 grams of pumpkin seeds

50 grams of goji berries

40 grams of roasted wheat germ

2 tablespoons of chia seeds

Topping: chocolate chips

  1. Preheat oven to 175 degrees.
  2. Put the baking mold of 33 × 22 × 5 centimeters in size with foil and spray with cooking spray, while standing aside.
  3. In another form or baking sheet measuring 38 × 25 × 2.5 centimeters, pour out the oat-flakes, send it to the oven for 10-15 minutes to fry. During this time, do not forget to mix it twice. Remove from oven and let cool.
  4. Reduce the temperature in the oven to 150 degrees.
  5. Meanwhile, in a small saucepan or saucepan, combine maple syrup, peanut butter, brown sugar, coconut oil, and honey. Put on a moderate fire and heat, stirring, until the sugar and peanut butter have melted. Remove from the heat and immediately add the vanilla and salt, mix.
  6. Slice fried oatmeal, rice flakes, pistachios, pumpkin seeds, goji berries, wheat germ and chia seeds into a large bowl. After mixing the dry ingredients, pour in the syrup and once again, mix all the ingredients together more thoroughly so that each is soaked in liquid.
  7. Transfer the resulting mixture to the prepared baking dish. Evenly sprinkle chocolate chips and press it into the surface of the mass.
  8. Bake at reduced to 150 degrees temperature from 12 to 15 minutes. Cool completely on a cooling rack or in a refrigerator.
  9. The resulting after cutting the bars shift with wax paper, so that they do not stick together among themselves. Store in an airtight container at room temperature for 3 days, or in a freezer for up to 3 months.

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