Protein bars: we focus on good ingredients
Many ingredients can be used in the composition of homemade protein bars. Well seen organic coconut oil resistant to cooking, with a terrible texture for making sweet spreads and whose fatty acids help lower bad cholesterol. Also top dried fruits and seeds, which represent an excellent source of natural energy. Small reserves of nutrients, which boost the body and make it possible to fill certain vitamin and mineral deficiencies (with anti-oxidant properties). Obviously, we no longer present the very soft Medjool dates with a caramelized flavor, which turn out to be health allies to replace refined sugar which disrupts blood sugar, in any recipe and which worked into dough, serve as a binder for no-bake desserts. And also protein powders which are a good way to increase protein absorption while boosting the metabolism. A preference for whey proteins which are easily absorbed by the body and restorative after a sports session. For lacto free, hemp protein is a good alternative since it contains eight essential amino acids that the body does not produce naturally.
Protein bars: we play on energetic associations, rich in taste
There are many possible combinations to obtain delicious energy bars. The winning equation? A nut (125g): almonds, walnuts, hazelnuts… + dried fruits (250g): figs, dates, blueberries… + a superfood powder (1 to 2 teaspoons): maça, açaï, matcha… + a natural sweetener (1 tablespoon): honey, agave syrup, oilseed puree + a topping (cocoa, coconut flakes, seeds…). The recipe? Puree this joyful mixture before forming either balls in the palm of your hands or spreading the mixture in a mold lined with baking paper and leaving to harden in the refrigerator.
With or without cooking?
Anything is possible. With baking, the bars will be crispier, easier to transport and will keep longer (one week). Without baking, they will certainly be softer but will only keep for three days in the refrigerator. However, it is possible to freeze them in baking paper and then in cling film.
To relax the muscleswe are betting on a cocoa bar rich in magnesium
The recipe: 135 g oat flakes + 90 p whey protein + 85 g honey + 85 g peanut butter + 20 g puffed rice + the seeds of a vanilla pod + 2 tbsp cocoa beans
To strengthen the immune systemwe rely on carrots rich in vitamin C which helps to strengthen the immune system.
The recipe: mix 120g oat flour + 230g carrot puree + 60g whey protein + 120ml maple syrup + 4 egg whites + 1/2 tsp ground cinnamon + ½ tsp baking soda and cook for 25 minutes
To stock up on proteinwe go for almonds which are an important source of protein and fiber.
The recipe: 100 g blanched almonds + 240 ml unsweetened almond milk + 250 g oat flour + 100 g cocoa butter + 115 ml honey + 1/2 tsp salt + 3 tbsp maple syrup
To boost your vitality and to fill up on energy, we rely on hazelnuts rich in protein which contain flavonoids beneficial for the brain and blood circulation.
The recipe: grate 2 apples with 130 ml of agave syrup, 150 g of coconut oil + 170 g of oat flakes + 80 g of chopped hazelnuts + 4 tbsp of chia seeds + 2 tbsp of ground flax seeds + 3 tbsp of cocoa nibs.
For more information: Green snacking, La Bible, Fern Green, Marabout, €10.90
