Energy bars are very useful when you need to give your body an energy boost. However, those found in stores often contain additives, dyes, preservatives and too much sugar that are harmful to your health. What if you made them yourself? Here are the basics and some recipe ideas to reproduce at home and adapt to your taste!
Les barres énergétiques pour un boost d'énergie
The great utility of this type of snack is the concentrated carbohydrate intake for those who have a stroke or practice intense physical activity. The advantage of preparing it yourself is that you can add healthy ingredients, vary the pleasures and adapt the composition according to your needs. Thus, young and old, sportsmen or sedentary, everyone can create his own energy bar "healthy"*
La pâte de datte, la base de votre barre énergétique maison
Date paste is sold ready-made or you can make it yourself by blending in a blender Dates pitted dates. Dates are high in carbohydrates and are an excellent source of fiber and potassium, which is especially recommended for the athlete or the elderly.
Dates also contain many vitamins including A, C, B1 and B2 , trace elements and minerals such as magnesium, zinc...
Date paste allows you to make no-bake energy bars!
Des oléagineux dans votre barre énergétique DIY
The base of your energy bar is date puree or paste. Then you can add crushed oilseeds as well as seeds.
Nuts, hazelnuts, Brazil nuts, almonds ... then flax seeds, sunflower seeds, sesame seeds, pumpkin seeds and pine nuts provide essential minerals to your body.
→ So, after rolling out the date paste, you can incorporate seeds andoilseeds that are not salted or roasted.
Des fruits secs pour parfumer votre barre énergétique
Dried fruit adds energy and a special flavor to your energy bar. Because of this, you can customize your preparation with raisins, dried freeze-dried strawberries Add some goji berries, currant berries. Dried blackberries, cut up pieces of dried mango, dried blueberries …
Des barres énergétiques aux céréales
Cereal barsalso provide a lot of energy in a short amount of time. Still with date paste as the base, you can add puffed rice flakes to it, Oatmeal Or spelt...
At this amount,cereals provide little'nutrients. They will be interesting for their fiber and for their energy value.
Barre énergétique au four : la recette
It is also possible to prepare energy bars directly in the oven. For this, you will need:
1 cup of crushed oilseeds and seeds of your choice
½ cup of dried fruit
2 cups of rolled oats
2 cups of rice flakes
Mix all the dry ingredients together and slowly add the honey until you get a paste.
Spread the mixture on a baking sheet lined with baking paper, making sure to smooth the surface.
Put in the oven for 20 minutes at 150-170°C . Remember to check from time to time so that the dough doesn't harden too much.
Once out of the oven, let the sheet cool before cutting out pieces to form your homemade energy bars!
Les barres énergétique un goûter de tous les jours ?
Cereal bars should only be consumed if you need'energy intakealmost instantly such as before a workout or to offset low blood sugar. Indeed, although the sugar in dates, dried fruits and cereals is natural, it is still sugar. Consuming it requires an effort from the body to regulate the glycemic peak induced during ingestion.
For a healthy snack, prefer fresh fruit, compotes and oilseeds to crunch .
* healthy