At the beginning of July, I went hiking for a few days. With a friend, I ran through woods and meadows from Leipzig to Zwickau (in Germany). Since the supply situation in the Saxon province is not guaranteed at all times, I wanted to take a few snacks. At first, I thought of cereal and energy bars. However, they were out of the question because they usually contain huge amounts of sugar.
A year ago I would never have had the idea, but now I thought to myself: Then I'll bake my muesli bars myself. Thought, done. I looked for recipes, adjusted them a little so that I could do without added sugar, and was very happy with the result.
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In the meantime, I've even baked them a second time and took a few photos on that occasion. If you want to do it, this is how it works:
SUGAR-FREE GRANOLA BARS: THE INGREDIENTS
- 1 liter of milk (or oat, almond, rice, coconut milk)
- 250 grams of rice pudding
- 1 pinch of salt
- 1 pinch of cinnamon
- 100 grams of nut mix (e.g. walnuts, hazelnuts, almonds, cashews)
- 200 grams of dried fruits (I use raisins, dates, and dried apricots)
- 4 tablespoons of chia seeds
- 50 grams of oatmeal (optional)
THE PREPARATION
First, the rice pudding is boiled for about 30 minutes. If in doubt, follow the instructions on the packaging. Add the salt and cinnamon to the rice pudding. Don't forget to stir again and again! A milk substitute burns less quickly than cow's milk. One more argument to implement this recipe vegan.
Meanwhile, you can chop or cut the nuts and dried fruits. By the way, I consciously use dates because they are very sweet and I want to avoid added sugar or honey.
When the rice pudding is soft, but the mixture is not yet firm, you can take the pan off the heat and add the nuts, dried fruits, and chia seeds. I mix everything with a hand mixer. To thicken the mixture a little, you can mix in the oat flakes.
Then the mass is spread on a baking sheet (covered with baking paper). The mass should then be about 1–1.5 cm thick. For decoration, you can sprinkle more chia seeds on top.
Now the tray is placed in the oven preheated to 150 degrees (convection) for 30 minutes. When the time is up, let the tray cool down and then cut the mixture into a bar shape. Your chia energy bars are ready!
Wrapped in aluminum foil, you can store the chia bars in the refrigerator for three days. If that's too close, you'd better freeze it.
These bars are a good snack for many occasions: whether for hiking, for a picnic or just in between. Although the rice pudding makes them a bit limp, they are nice and juicy! The dried fruits give them a slight sweetness. Of course, because of the sugar in the dried fruit, you shouldn't overeat either, but as a snack, these energy bars are better than any ready-made product.
Smooth Out Your Curves With Keto
