RAW ENERGY BARS
Bars are now an easy and quick to make snack that you can store and have anytime you want. They are usually "energy bombs", nutritious and satisfying. You can take them to work, school, on a trip, anywhere! Below we have two recipes for vegetarian bars, which do not need to be baked, preserving all their nutrients and saving you time and energy. The first is a basic recipe that you can enrich with various others, such as seeds, nuts and dried fruits, while the second is an enriched vegan recipe.
200 g tahini or peanut butter (or any other nut butter you prefer)
180 g of honey
100 g of flaxseed
300 g of oats
Cocoa (optional and at will)
Melt the tahini and honey in a saucepan. Once they are homogeneous, add the rest of the ingredients and mix.
Line a baking tray with parchment paper, spread the mixture evenly, cover and refrigerate for three hours. Then cut into pieces and keep in a closed container.
35 g grated coconut
1/3 cup raw unsalted cashews
30 g of cocoa
1 kg of sunflower seeds
2 tbsp pumpkin seeds
1/2 kg cinnamon (Ceylon or plain)
50 g of cranberries
70 g dried figs
250 gr. royal dates
Put the coconut, cashews, cocoa powder, sunflower seeds, pumpkin seeds and cinnamon in a food processor until they are ground (be careful not to extract oil). Then add the cranberries and figs until everything is homogenized together and slowly add the dates little by little at a time so that all the ingredients are well combined and the mixture begins to bind. With a mariz or with clean hands, we help the mixture to come together well and if necessary we add 1-2 teaspoons of water.
Then we spread a sheet of greaseproof paper on a baking sheet and spread the mixture as evenly as possible. Cover and refrigerate for at least three hours.
They keep in the fridge for at least a week
- iToocan Team
Photo by Gaelle Marcel on Unsplash