There are often times when you have to skip meals: for adults, these are meetings, business trips, delays at work; children also often have busy days when they cannot eat properly. Energy bars will come to the rescue. This is not only a tasty, but also a healthy alternative to an afternoon snack.

What are energy bars?

This is a portion of food rich in carbohydrates, proteins and fats. Previously, energy bars were considered exclusively food for athletes and were sold exclusively in sports nutrition stores. Now you can buy them in any supermarket, and even make them yourself at home.

What's in an energy bar?

Products	Description	Peculiarities
Cereals	Oat or rice flakes, flax and sunflower seeds.	They are the main source of energy.
Dried fruits	They contain a large amount of vitamins, antioxidants, and fructose.	They provide energy but do not cause an increase in blood sugar levels.
Nuts	In addition to vitamins and antioxidants, they contain healthy fats.	They satisfy hunger perfectly. Strengthen the immune system.
Honey, fruit or sugar syrup	Connect all components together.	They are a source of fast carbohydrates, which is especially necessary during intense training.
Vitamins, minerals,caffeine	Additional components	Some manufacturers include them in their bars to meet all the body's needs.

How to properly consume energy bars?

It depends on the type of activity you are engaged in.

• If you need strength for a long workout (for example, long-distance running), you should choose low-fiber bars and eat one such bar within 15-20 minutes right during your workout. This way you will get maximum energy and not load your stomach.
• If you missed lunch and want to satisfy your hunger , then you should opt for a bar containing a lot of fiber and nuts. They will give you a feeling of fullness, but you can only exercise an hour and a half after eating.

Preparing an energy bar at home: step-by-step recipe

Ingredients:

• oat flakes 50 gr.;
• natural yogurt or kefir 100-120 gr.;
• nuts 50 gr.;
• any fruits and dried fruits (it is advisable to add banana);
• white of one egg.

• Mix oatmeal with yogurt and leave for 10 minutes. At this time, grind the nuts in any way convenient for you to the desired state: in a coffee grinder, blender, under a rolling pin or knife. Place some in a coffee grinder, and chop the rest into large pieces so that they fit well into bars.

• Now add the rest of the ingredients. Grate the apple, finely chop the dried fruits, mash the banana with a fork into a paste. You can add a little sugar or powdered sugar for taste, cinnamon for aroma. You also need to add the white of one egg.

• Place the finished, well-mixed mixture (make sure it is not liquid) in an even layer. into a small pan or form into individual bars on parchment paper.

• Bake at about 18 degrees for 30-40 minutes , and then dry a little more at 100 degrees. Since baking time generally depends on the ingredients, keep an eye on the bars to make sure they don’t dry out. They can get ready earlier.

If you laid out the dough in a layer, be sure to cut it into pieces while still hot.

• These things are very convenient to take with you to work for a snack, they are well suited as something sweet for tea– their banana-nut taste will not leave anyone indifferent. And most importantly, from them you will get energy in the form of the right calories, which will not be converted into fat (if you follow the measures, of course).

More Homemade Energy Bar Recipes

Recipe No. 1

Ingredients:

• oatmeal - approximately 200 grams of medium-sized flakes (those that do not require cooking are not suitable);
• almonds (peeled) - about 50 grams;
• cashews or pine nuts - 50 grams;
• dried apricots - 40-50 grams;
• raisins - 30-40 grams;
• honey or sugar syrup - 50-60 grams.

• It’s better to immediately buy shelled nuts; if you don’t have any, don’t worry. It is enough to pour boiling water over them for 5-7 minutes, then remove the skin and dry.
• Dried fruits should also be washed and dried.
• Then chop the peeled nuts and dried fruits with a knife.
• In a convenient bowl, mix them with oatmeal and slightly warmed honey. Mix everything well, the mixture should be thick.
• Place everything in a heat-resistant form with sides, compact and place in an oven preheated to 160 degrees. After 25-30 minutes, remove the mold and let the mixture cool. Cut into portions and store in a closed container.

Recipe No. 2

Ingredients:

• nuts and dried fruits to your taste (almonds, walnuts, cashews, dried strawberries, dried apricots, raisins, etc.) - 300-350 grams;
• butter - 70-80 grams;
• honey - 100-150 grams;
• rolled oats - 350-400 grams;
• brown sugar - 55-60 grams;
• sesame seeds - 30 grams;
• coconut flakes - 100 grams.

• Melt the butter and mix with honey and sugar until smooth.
• Wash dried fruits and chop with a knife.
• Peel and chop the nuts. Mix with oil.
• Add oatmeal, sesame seeds and coconut to the mixture. Place everything in the mold and compact it.
• Preheat the oven to 170-180 degrees, bake for 30-40 minutes until golden brown. Remove from the oven and let cool slightly.
• Then cut into small pieces and cool in the refrigerator. They should also be stored in the refrigerator.

Useful video on how to make your own energy bar

• No matter how tasty the bars you get, you shouldn’t abuse them. They are quite high in calories and contain a large amount of carbohydrates.
• If you are preparing a healthy snack for your child for school, It's worth reducing the amount of sugar in recipes a little.
• You should also remember that you should wash them down with a glass of water, and be sure to rinse your mouth, or even better, brush your teeth. Since honey and dried fruits make the bars quite sticky and remain on the teeth for a long time. And this in turn can lead to caries.

Hi all. Today I will share with you a recipe for healthy sweets made from dried fruits and nuts; they are very easy to make yourself. And, most importantly, you will also feel easy after using them.

It's summer now and you don't always want to pamper yourself with cakes and cookies. Still, subconsciously at this time of year you try to choose lighter and healthier food. This recipe is ideal for those who care about their figure (it is completely free of refined sugar) and their health (it is simply a storehouse of healthy vitamins and minerals). I make these sweets very often, which I recommend to you too.

How to make healthy candies/energy bars with your own hands at home, recipe with photos step by step.

Ingredients:

1. 150 grams of nuts (in my case walnuts)
2. 100 grams of prunes
3. 100 grams of dried apricots
4. 100 grams of raisins (I use the jumbo variety)
5. 70 grams of dried cherries or dates

Preparation:

You can change the ingredients to your taste. It's just best to add sweet dried fruits, such as dried cherries or dates, in small quantities. Otherwise, the candies turn out cloying.

All dried fruits must be pre-rinsed and dried with paper towels.

The nuts must be calcined in a dry frying pan, or dried in the oven at 100º for 20 minutes, stirring occasionally. This way, the nuts will become more flavorful. If you use peanuts, then, of course, you need to peel them.

Well, the preparation itself is extremely simple. All dried fruits and nuts must be crushed in a blender or food processor. This should be done in small portions so as not to harm the equipment.

And we roll out candies the size of a walnut.

Additionally, you can sprinkle our sweets in crushed nuts, poppy seeds, coconut flakes, and sesame seeds.

Or, instead of candy, you can make these bars, wrapping them in baking paper, you will get a super healthy snack that is convenient to take with you to work or for a walk.

Such sweets are an excellent alternative to “harmful” sweets for small children; in addition to being sugar-free, this dessert will boost the child’s immunity. If the kids are not allergic to honey, then you can safely add a couple of spoons of this healthy product.

Are you on a diet, but have a craving for sweets? Prepare these sweets, it will help you stay on track!

This is quite a recipe that you can safely eat at night without a twinge of conscience. And soon I will add another recipe from proper nutrition - pp truffles. Do not miss.

Bon appetit.

Is it not possible to eat five to six times a day? Are you busy with work and don't even have time to have a snack? Agree, this happens to almost everyone. In this case, energy bars will come to your aid.

"What is this?" - you ask. And indeed, it is worth explaining in more detail and telling what it is. Energy bars are a product that today is mostly familiar only to people who are somehow involved in sports, because it is athletes who most often need energy boost during the day, before or after training.

So, first things first. Invented more than twenty years ago in Western countries, energy bars, or as they are also called, sports bars, began to gain popularity. However, for a long time, mostly residents of the United States of America and Europe knew about their existence. This invention came to us, as a completely new consumer, quite recently. Noticing the ever-growing consumer attention to this product, domestic manufacturers organized their own production of similar power bars.

Energy bars are small chocolate bars with special fillings. The fillers include dried berries and fruits (dried apricots, dates, prunes and others) as sources of carbohydrates, as well as various nuts that replenish basic energy costs. This whole mixture is also rich in micronutrients. Such bars contain not only proteins, fats and carbohydrates, but also a whole complex of vitamins and minerals so necessary for the human body. This is especially true for athletes, whose metabolic level and, accordingly, the need for micronutrients is much higher.

Energy bars began to be imported into the countries of the former Soviet Union only in the early 2000s. Initially, this food product was positioned on the market as a nutrition or supplement for athletes, but over time, sales tactics were revised, and today we can see them not only in sports stores, but also on pharmacy shelves and in many grocery stores.

In terms of their composition, such bars are very similar to the products of such famous brands as Mars, Snickers and others, which are also high-energy products. It should be noted that the latter contain exclusively quickly digestible carbohydrates, which do not provide the body with the energy it needs for a long time. As for the power bar, on the contrary, it contains a high amount of slowly digestible carbohydrates, which are represented by various wheat and others), which provides the body with energy for a long time.

Today they are used not only by athletes to maintain the body's energy balance or as weight gain bars, but are also increasingly used by people who need a quick energy boost during the working day. So, many nutritionists recommend, if it is not possible to eat it normally, using power bar chocolates.

Due to the growing popularity of this product, more and more variations of it are appearing on the market. Today these are not only bars with different flavors, but also bars that perform completely different functions. They exist for athletes and not only - they are used to replenish and restore the level of amino acids in the blood during the day, to reduce the activity of catabolic reactions. There are also fat burning bars that contain high levels of carnitine, which promotes active weight loss.

Active workouts will help you get rid of extra pounds and are an excellent method for gaining a slim figure. But the main thing is not only physical activity, but also proper nutrition. Therefore, it is necessary to avoid fatty, unhealthy and high-calorie foods. But don’t torture yourself with hunger! There is a solution: eat fitness bars, you can buy them in almost any store or quickly make them yourself. Thanks to this product, you will give your body many useful substances, enrich your body with valuable substances, minerals, vitamins and make your diet healthy, dietary and low-calorie.

Want to quickly restore strength after training or you don’t have the opportunity or time for a full meal? You can solve the problem in different ways: drink a protein shake or eat fitness bars, the calorie content of which will allow you to quickly fill up and recharge.

The treats described here are not a means for weight loss, as such. Such bars are used for proper nutrition; they help saturate the body with useful elements and prevent metabolism from slowing down in the periods between main meals.

Fitness bars for weight loss contain enough calories. On average, calorie content is 450-520 kcal per 100 grams. It all depends on what products are in the product. Flour, nuts, oil, seeds provide a lot of energy. But by adding natural ingredients, you'll make healthy desserts that will leave you feeling empowered.

For example: the calorie content of a Nestlé Fitness bar per 100 grams is 372 kcal (of which 5.9 g are proteins; 6.6 g are fats; 69.5 g are carbohydrates). To find out how many calories are in 1 Fitness bar, look at the packaging. The most popular Nestlé bars contain 85-90 kcal per product (per 23.5 g).

To get maximum benefit, the composition of the fitness bar must be natural: whole grains, seeds, nuts, sweeteners and honey. These are hard to find in the store. Therefore, it is easier to make them at home.

You can eat fitness bars for weight loss at home: 30-50 grams of product at a time. If you consume more, there is a chance that your weight will increase and your body fat will increase beyond your expectations. Moderation is the key to a slim figure and a healthy body.

Attention: to give the bar a sweeter taste, you can replace sugar with honey, agave syrup, stevia extract or sweet dried fruits (dates, for example).

Fitness bars recipes

Want to make this energy product yourself? Then start with the fitness bar recipes that we offer you. Once you gain valuable experience, you can come up with your own original recipe.

Recipe 1

• 3 tbsp. oatmeal;
• 1 tbsp. nuts;
• 0.5 tbsp. dried fruits;
• 2 tbsp. sesame;
• 2 tbsp. sunflower seeds;
• 50 g vegetable oil;
• 4 tbsp. honey

Preparation:

1. Pour oatmeal into a deep bowl. Grind in a blender or in a wooden mortar (using a pestle).
2. Wash, peel and chop dried fruits.
3. Sesame seeds can be toasted (but it is better to use them raw) and then added to other ingredients.
4. Mix ingredients, add seeds. Pour in oil, honey.
5. Stir for several minutes until smooth.
6. Place the bars in molds (any) or use parchment (cling film). Place in the refrigerator to set (can be placed in the freezer).

You can use any vegetable oil, but it is better to give preference to the first cold press. Flaxseed, sunflower, pumpkin, and hemp are suitable. Lovers of a delicate and sweet taste will certainly enjoy these homemade fitness bars with the addition of sesame oil.

Recipe 2

• 2 tbsp. oatmeal;
• 1 apple;
• 1 banana;
• 1 pear;
• 2 tbsp. nuts;
• 2 tbsp. dried fruits (raisins, dates, dried apricots).

Preparation:

1. Grind the banana into puree.
2. Grind the pear and apple on a grater.
3. Finely chop the dried fruits. Chop the nuts.
4. Mix all components so that they can be evenly distributed.
5. Turn on the oven. Heat to 180 degrees.
6. Place parchment on a baking sheet, grease it with oil, lay out the bars 0.5-1 cm thick.
7. Cook until the crust appears golden brown.

Recipe 3

• 3 tbsp. protein powder;
• 3 tbsp. raisins;
• 1 banana;
• 5 tbsp. oatmeal flakes;
• 1 tbsp. nuts;
• 2 tsp vegetable oil.

Preparation:

1. Mix all products (except butter, nuts and raisins) in a blender.
2. Add nuts, dried fruits. Mix with a spoon.
3. Pour in the oil. Combine all products until smooth.
4. Place in molds. Leave in the cold for a couple of hours.

Recipe 4

• 200 g. cottage cheese;
• 5 tbsp. oatmeal;
• 1 tsp bran;
• 1 tsp honey

Preparation:

1. Mix all products with a blender.
2. Heat the oven to 150 degrees.
3. Lay out the bars (thickness 0.5-1 cm). Cook for 20 minutes.
4. Place on a plate. When cool, brush with liquid honey (a few drops for each product).

Fitness bars are easy to make at home, but making them healthy is not easy. Remember that honey should not be heated above 60 degrees Celsius (otherwise it will turn into a harmful product).

Recipe 5

• 5 tbsp. milk powder;
• 1 tbsp. orange juice;
• 5 tbsp. oatmeal;
• 2 tbsp. nuts;
• 1 egg.

Preparation:

1. Chop the nuts with a rolling pin.
2. Mix all products with a spoon.
3. When you get a homogeneous mass, form the products.
4. Heat the oven to 180 degrees. Cook for half an hour.

To make truly healthy fitness bars at home, the recipe should not include heat-treated foods.

Recipe 6

• 1 tsp ginger (you can use dry powder);
• 50 g sour cream (15%);
• 3 tbsp. oatmeal;
• 2 tbsp. almond flour;
• 2 tbsp. vegetable oil;
• 2 medium apples;
• 2 tbsp. raisins;
• 5-7 medium sized dates;
• 2 tbsp. dried apricots.

Preparation:

1. Grind dates and dried apricots.
2. Chop the apples. Grate the ginger finely. Add sour cream. Mix everything into puree.
3. Place dried fruits and other ingredients in a bowl. Add flour and cereal. Mix. Pour in the oil.
4. Grease the parchment with oil. Add the mixture, giving the bars the shape you want.
5. Heat the oven to 120 degrees.
6. Dry the products for 1.5 hours. When the product is dry and firm, remove from the oven.
7. Cool. Lubricate with honey.

Sour cream can be replaced with kefir, milk or yogurt (but then take 1/3 of the required amount).

Recipe 7

• 2 tbsp. bread;
• 2 tbsp. nuts;
• 3 tsp rice flour (flakes);
• 1 tbsp. flax seeds;
• 1 tbsp. sunflower seeds;
• 1 tsp lemon juice;
• 2 tbsp. honey

Preparation:

1. Chop the nuts. Add seeds, rice.
2. Pour in lemon juice and honey. Stir until smooth.
3. Place on the bread in a layer of 0.5-0.8 cm.
4. Let it thicken (for this you can put it in the refrigerator for 1 hour or in the freezer for 30 minutes).

All Fitness bars have different reviews. Consumer opinions mainly depend on the goals that a person pursues. If the bars are eaten to gain energy and recharge at times when there is no time to have a normal meal, then the reviews about the bars are only positive. But in cases where the delicacy is used for the purpose of losing weight, the reviews are mixed.

People who eat them 1 per day(as a snack), notice positive changes in their figure. Those who eat fitness food in any quantity complain that the diet is ineffective. Therefore, everything depends on you. Moderation and common sense are the key to success.

Video recipe

Today, more and more people who want to lose weight eat fitness bars, the benefits and harms of which depend on the composition of the product. Do you want to get only the benefits of any food? Carefully study the composition indicated on the packaging. Or cook.

Energy bar recipes for students and those who are just busy all the time

These bars are a real energy bomb, they contain so many useful things! And, perhaps, this is one of the few cases when children are ready to eat healthy foods with great pleasure. You can prepare the mixture for the bars according to my recipe, or you can choose nuts or dried fruits to suit your taste. The main thing is that the mixture is moist enough, otherwise the bars will crumble. This is an excellent snack for schoolchildren, students, and even those who have no time to run to lunch. You should always keep such bars with you. They are satisfying, and take up little space, and are high in calories, and most importantly tasty and healthy.

YOU WILL NEED:
Nuts (hazelnuts, peanuts, walnuts, almonds and others) - 400 gr.
Candied fruits and dried fruits (raisins, cherries, pineapple, dried apricots, cranberries, figs and others) -300 gr.
Seeds (you can take pumpkin and sunflower seeds) - 150 grams
Oat flakes 100 grams
Wheat or puffed rice 50 grams
A teaspoon of cinnamon (you can do without it)

Ingredients for caramel:
Peanut butter (or paste) - 250 grams
Honey 250 grams
Granulated sugar 50 grams
A teaspoon of vanilla extract or a tablespoon of vanilla sugar (or a little vanilla - literally on the tip of a knife)
Chocolate 150 grams (dark, milk, white - choose to your taste)

RECIPE:
Cut the candied fruits and dried fruits into small pieces and put them in a separate bowl. In a separate container, mix oatmeal, seeds and chopped nuts, place them on a baking sheet, which we place in an oven heated to two hundred degrees and fry for ten minutes, stirring from time to time. Remove the toasted mixture from the oven, then mix with puffed rice, pieces of dried fruit and cinnamon. Let's start making syrup. To do this, place all the components in a ladle, which we place over moderate heat. Bring the mixture to a boil, stirring, then cook for another minute and remove from heat. Pour the finished caramel into a bowl containing the dry ingredients, and mix everything thoroughly, ensuring that every small piece is covered with a layer of caramel. Transfer the finished mixture to a baking sheet lined with parchment (in this case, foil will not work) and spread it over the surface in an even layer. Then carefully compact the leveled mass using a cup with a flat bottom. Pour the smooth, compacted mixture over a neat, even layer of chocolate, previously melted in a microwave oven or in a water bath. Send the mold with the chocolate layer to harden in the refrigerator for an hour. We take the frozen layer out of the mold and cut it into medium-sized pieces (you choose the size yourself - according to your preferences). In the recipe presented above, you can use white, dark or milk chocolate, or you can not use it at all if you are not a fan of chocolate sweets! Prepared granola bars (homemade candy) can be stored in the refrigerator for two weeks. From the presented list of ingredients you get one and a half kilograms of delicious and healthy sweets at home.

Dried fruit bar - ingredients

1. nuts - 1 cup
2. cherry - 1 glass
3. dates - 1 cup

If you haven't yet been tempted to make an energy bar from dried fruits by looking at the photo, I assure you - it's incredibly delicious.

We take everything in equal proportions. In our case - 1 glass.

We dry (or roast) the nuts in the oven and grind them in a coffee grinder. You can do without electricity, and use a dough shaker to knead it.

Grind the cherries. We remove the pits from the dates. Now we send them to the blender. Although I grinded it in an electric meat grinder with sharp knives.

Mix with nuts.

From the resulting mixture we make a layer as thick as a finger, even in shape. Wrap in baking foil and place in the refrigerator for 1 hour.

After freezing our energy bar, take it out of the refrigerator and cut it into bars of a convenient size for you. We wrap each bar in cling film and put it back in the refrigerator for storage.

Now, when your beloved child is getting ready for school, you will take out a health candy (our energy bar made from dried fruits) from the “storage” and solemnly present it.

Required Products:

• Instant oatmeal or rye flakes - 400 gr.
• Brown cane sugar - 1/2 cup
• Rye or oat flour - 1/3 cup
• Cinnamon - a pinch
• Dried fruits - 300 gr.
• Nuts - 300 gr.
• Olive oil - 1/3 cup
• Honey - 1/3 cup
• Vanillin - 1 tsp

Recipe:

• In a large bowl, add rolled oats or rye, brown cane sugar, flour and cinnamon and stir to combine. When preparing this, I used rye flakes. If you don't have oatmeal, you can make it using a blender.

• Wash dried apricots, dates and prunes and chop finely. Chop the nuts, then add to the mixture, then stir. The best nut to use is hazelnut. The bigger, the better.

• In a small bowl, combine, then whisk in the vegetable oil, honey, and vanilla. If you don't have liquid honey, you can use fruit or berry syrup.

• Add the resulting mixture to the mixture of dried fruits and nuts and stir until crumbly and homogeneous.

• Press the mixture well into the prepared baking dish. The mixture is best placed on parchment paper.

• Preheat the oven to 180 degrees and bake the pan for 50 - 60 minutes. Bake until golden brown.

• Before use, it is better to cool the form, then after a few hours cut into bars.

What do you need:

200 g oatmeal50 g peeled almonds50 g shelled pine nuts

50 g dark raisins50 g dried strawberries 50 g dried apricots

50 g dried cranberries 60 g liquid honey 50 g grape seed oil

What to do:

Pour boiling water over the almonds and leave for 5 minutes. Remove the skin and dry. Coarsely chop the nuts with a knife.

Cut the dried apricots into small pieces. Mix nuts, dried fruits and oatmeal in a bowl. Heat honey and butter and pour into a bowl, stir.

Line a 20 x 20 cm pan with baking paper. Transfer the mixture and smooth it out. Press well with the bottom of the glass. Preheat the oven to 160°C and bake the mixture for 30 minutes, until golden brown. Remove the pan from the oven and cool completely. Cut into rectangles and store in a covered container.

Place the bars in a paper bag and give them to your child as a snack at school.

PROTEIN CANDIES

1/3 cup peanut butter
5 tbsp. honey
1 tsp cocoa
3 tsp flax seeds
3 tsp crushed dark chocolate

Chop the dark chocolate into small pieces with a knife (or buy small chocolate chips or candies). Mix peanut butter, honey and cocoa, add flax seeds and mix thoroughly, add chocolate and gently stir it into the mixture. Use your hands to form 10 candies. Keep refrigerated.

1 candy – 23 g – 105 kcal

SUPER OMEGA-3 ENERGY BARS

1 ripe banana
12 dates
1 cup raw almonds
3 tbsp. fiber
3 tbsp. chia or flax seeds
1 tbsp. cocoa
1 tbsp. coconut oil (can be replaced with sesame, walnut or pumpkin oil)
½ tsp. vanilla extract or a small pinch of vanilla seeds/vanillin

Preheat the oven to 200C. Mix all ingredients in a blender and beat to a paste. Line a baking dish with parchment paper and lay out the resulting mass. Bake for 30 minutes. Let cool and cut into squares - 12 pieces.

1 serving - 1 bar - 221 kcal

NUT BAR WITH DATES

10 dates
1 cup raw almonds
handful of black raisins

Combine the ingredients in a blender and blend for about 2 minutes. If there is not enough moisture, add a little water or coconut oil. Place the resulting paste on cling film and roll out the “dough” to a thickness of 0.5-0.7 mm. Wrap in film and leave to harden in the refrigerator. You can put it under a small press. Cut into 6 pieces.

1 serving - 1 bar - 148 kcal

ENERGY BAR IS GLUTEN FREE AND OVEN FREE

1 cup gluten-free oats
3 tbsp. flax or chia seeds
2 tbsp. cocoa powder
1 vanilla pod
1 tsp ground cinnamon
¼ tsp. sea ​​salt
2/3 cup peanut or almond butter
2 tbsp. maple syrup or honey
optional - pumpkin seeds, dried cherries or cranberries

In a bowl, mix oats, flax/chia seeds, cocoa, cinnamon and salt. Add nut butter, honey, vanilla seeds (cut the pod and scrape with a knife), sunflower seeds or cranberries, if using. Mix everything thoroughly. Using your hands or using a tablespoon, form small balls from the mixture, place on parchment, you should get 20-28 pieces. Place the cookies in the refrigerator for 30 minutes. When the cookies have hardened, transfer to a plastic container and store for a week.

1 serving - 3 cookies - 228 kcal

ENERGY BAR WITH WHITE CHOCOLATE AND CHERRY

100 g oat flakes
50 g pecans
50 g pistachios
75 g coconut flakes
50 g pumpkin seeds
30 cherries - fresh, pitted or a handful of dried
120 ml honey
100 g peanut butter
½ bar white chocolate

Preheat the oven to 180C. Mix oatmeal, coconut, pumpkin seeds with honey and peanut butter. In a blender, beat the pecans and pistachios until coarse crumbs and add to the mixture. Mix everything, add cherries. Roll out into a thin layer. Bake for 8-10 minutes. Let cool, cut into portions (about 10 pieces). Melt the chocolate in a water bath (or 30 seconds in the microwave) (you can also use dark chocolate with a high cocoa content. Flavor the bars. Store in the refrigerator.

1 serving - 1 bar - 290 kcal

Muesli bars: Recipe

Required ingredients:

1/2 cup unsalted crushed almonds;
- 1/2 pre-roasted sunflower seeds;
- 2 tbsp. flaxseeds;
- 1 glass of dried fruits (raisins, cranberries, dates);
- 2 glasses of oatmeal;
- 2 cups rice flakes;
- 1/2 cup natural almond butter or low-fat peanut butter;
- 1/2 cup cane sugar;
- 1/2 cup honey;
- 1 tsp. vanilla.

If desired, you can add:

1/4 cup crushed walnuts (optional);
- 1/4 cup wheat sprouts;
- 1/4 cup coconut flakes.

Preparation:

1. Combine all dry ingredients in a large bowl and set aside.

Now let's summarize. I got eight 35 gram fruit bars. Healthy, tasty and very satisfying. These bars will now definitely be part of my rations

Finally, I will give calculations of energy value.

The value of one 35 gram bar will be 160 kcal (total -1280 kcal)
proteins - 3.5 (28)
fats - 5.6 (44.5)
carbohydrates - 21.6 (173.15)

In addition to sunflower seeds, we will use pumpkin seeds and sesame seeds! And everyone knows about the benefits of these seeds)))

For the bars we need:
1/2 cup sunflower seeds (hulled)
1/2 cup pumpkin seeds (hulled)
1/2 cup sesame seeds.
It will also be based on:
1 cup granola (baked)
1 cup coconut flakes (if you don't like coconut, you can use chopped nut mixture)
1 cup raisins (or any dried fruits, I also tried raisins with dried apricots in equal parts, very tasty, but the dried apricots need to be chopped)

We use syrup for filling. Compound:
125g butter
1/2 cup honey
1/3 cup brown sugar
Let's start cooking:
Mix the seeds and coconut flakes in a frying pan. If your muesli is not baked, then we send it there too. And put it on medium heat.

Stir constantly. Our task is to bring the mixture to an even golden hue. This will take 5-7 minutes. Eh, I wish I could pass on some more flavor to you while it’s cooking)))

Cool the mixture and add raisins and muesli, if you have them baked like mine.

Now let's prepare the syrup.
Mix butter, honey and sugar in a small container and place over medium heat.

Stir constantly until all the sugar has dissolved. This takes about 5 minutes. Then we put the mixture on low heat so that it constantly boils and bring it to the consistency of syrup.
In the meantime, prepare low forms, grease them with butter. Do you know how to check the syrup for doneness? Like jam, when dropped into cold water, if balls form, the syrup is ready.

Mix our mixture with the syrup and stir quickly.

And we put our mixture into molds, pressing down with a spoon, and at the end we press everything tightly with our palms.

That's all, while it cools down, wash the dishes... while the syrup is washed off)))
Then we return to the still warm one and make cuts and put it in the refrigerator for an hour.