A considerable number of ordinary people firmly believe that a healthy lifestyle and proper nutrition initially imply a complete abstinence from sweets and following a strict diet, which excludes the very thought of pampering yourself with something tasty. In reality, everything is much simpler. You can prepare a low-calorie dessert that has not only a pleasant taste, but also benefits, namely, dietary oatmeal bars. This delicacy is perfect for a quick snack that will not harm your figure. You can easily prepare the dessert yourself by combining any ingredients and getting a new dish each time.
About the selection rules
In order to choose the right recipe for making oatmeal bars with your own hands, you should analyze for what purpose you will use them. If you need to replace sweets with something lower in calories, add more dried fruits and raisins to the future delicacy. You will increase the content of fructose, which has a sweet taste but does not have the same simple structure as glucose.
Thanks to a little trick, you can significantly reduce your need for sugar throughout the day, satisfying your desire to indulge. If you want to use sweets as snacks and suppress hunger, maintain metabolic rate, focus on fiber and cereals. It is the last component that will be digested for a long time and will not allow the metabolism to slow down, which is very important for athletes or office workers whose physical activity is very low.
Generously sharing the energy of “slow” carbohydrates, such a healthy snack will help both in the office and at school.
Pumpkin bars
Ingredients:
- Oatmeal2 cups
- Ground flax seed 2 tbsp. l.
- Cinnamon1 tsp.
- Ground nutmeg, cloves, ginger 0.25 tsp.
- Solshchepotka
- Pumpkin puree0.5 cups
- Nut butter0.25 cups
- Honey0.25 cups
- Cane sugar 2 tbsp. l.
- Vanilla, chocolate chips to taste
Cooking method:
- Preheat the oven to 190 degrees. Line a small baking pan with parchment. In a large bowl, combine flakes, ground flax, spices and salt. In a separate bowl, combine room temperature prepared pumpkin puree, nut butter, honey, sugar and vanilla.
- Mix the contents of both bowls well and add the chocolate chips.
- Transfer the mixture to a baking dish and press down with a spoon or your hands. Bake for 18-20 minutes. Then, without removing the bars from the mold, let them cool for about 20 minutes, and then you can cut them into portions.
What is included in the bars?
There are a huge number of recipes for making oatmeal bars with your own hands; the simplicity of their preparation and the general principles of the process allow you to include various ingredients in the composition, they will suit your taste and provide variety. The main part of the delicacy is whole grains; they ensure improved functioning of the digestive system, and their long-term digestion helps prevent many diseases and allows you to get rid of the feeling of hunger between meals without sudden surges in blood sugar.
In addition, to create the necessary consistency and taste, increase the content of beneficial amino acids and vitamins, the following components are added:
- natural honey;
- dried fruits;
- raisin;
- fruit puree;
- various nuts;
- pieces of fresh fruit;
- sesame.
The main ingredients of cereal bars are oatmeal, honey, nut butter, dried berries or nuts and spices to taste
Tips for making muesli bars
Choose your ingredients
The main gluing components of the bars are honey and nut butter. Adding chocolate chips will also help thicken the mixture. In some cases, the chips may melt - on the contrary, this will be a plus, since the melted chocolate will help combine the ingredients.
Compact the mixture thoroughly
Never skip this stage of preparation, because the more tightly you compact the mixture into the mold, the stronger the bars will come out. But how you do it is actually not so important - both a spoon and your hands will give equally good results.
Freeze with diligence
If you are preparing the bars cold using the freezer, you can optionally extend the freezing time from 30 minutes, which is most often recommended in the recipe, to 2 hours. This will give them additional strength and density. But do not forget that before using them you will need to defrost them for an hour at room temperature.
About cooking methods
After selecting the necessary ingredients, we proceed directly to preparing the delicacy. Today there are many ways to actually make candy bars at home. To achieve your goal, the main thing is to correctly select the main proportions of components that provide the necessary consistency of future bars. Each cooking method can be unique and original, with the desire to create something new that meets your requirements.
Just use the following tricks:
- Before baking in the oven, roll future candies in sesame seeds, this will make them more beautiful and give them an interesting crunch;
- when the delicacy is ready, let it cool, pour melted chocolate glaze over it and put it in a cold place for twenty to thirty minutes, in the end you will get hearty and tasty sweets, thanks to which you can quickly refresh yourself;
- For diabetics, bars containing pieces of fresh apple, raisins or other fruits are perfect. During the cooking process, the pieces inside the candy can retain freshness, which will allow you to combine the crunch of the delicacy shell with the relatively soft and pleasant internal contents.
Diet bars
For those who adhere to a very strict diet, we recommend this option:
- 2/3 cup green buckwheat. It will need to be ground to flour in a coffee grinder.
- 10 dates. Fill them with hot water and leave for 10 minutes to swell. Then we take out the bones.
- 1 glass of any plant milk. Coconut or almond will work well.
- 7 grams of agar-agar.
Put the milk on the fire and add agar-agar to it, stir and cook for a couple of minutes. Then mix milk, dates and chopped buckwheat in a blender. The mass will immediately become thick. If desired, add nuts or seeds to the mixture. Place in a silicone mold and refrigerate until thickened. Cut into bars.
Photo: instagram/nataliafandyra
How to make granola bars at home?
Before cooking, you should decide why you are going to make this type of bars. If you have a serious pathology of the endocrine system or digestive tract, be sure to consult your doctor regarding your diet and acceptable foods.
Diet bars are a great option for recharging your energy and maintaining a good figure.
If you just want to get rid of the consumption of store-bought sweets and want to get the most healthy product possible, then there are a lot of options for preparation. They are limited only by your imagination and desires.
The classic recipe should be used as a basis, and some ingredients can be changed, new ones added, and mixed in various combinations. Below you will find the simplest preparation methods, thanks to which you will be able to make your own muesli bar.
Oatmeal granola recipe. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Oatmeal granola”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 339.4 kcal | 1684 kcal | 20.2% | 6% | 496 g |
| Squirrels | 6.9 g | 76 g | 9.1% | 2.7% | 1101 g |
| Fats | 9.8 g | 56 g | 17.5% | 5.2% | 571 g |
| Carbohydrates | 57 g | 219 g | 26% | 7.7% | 384 g |
| Organic acids | 1.3 g | ~ | |||
| Alimentary fiber | 6.6 g | 20 g | 33% | 9.7% | 303 g |
| Water | 12.7 g | 2273 g | 0.6% | 0.2% | 17898 g |
| Ash | 1.469 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 138.7 mcg | 900 mcg | 15.4% | 4.5% | 649 g |
| beta carotene | 0.832 mg | 5 mg | 16.6% | 4.9% | 601 g |
| Vitamin B1, thiamine | 0.029 mg | 1.5 mg | 1.9% | 0.6% | 5172 g |
| Vitamin B2, riboflavin | 0.073 mg | 1.8 mg | 4.1% | 1.2% | 2466 g |
| Vitamin B4, choline | 5.95 mg | 500 mg | 1.2% | 0.4% | 8403 g |
| Vitamin B5, pantothenic | 0.234 mg | 5 mg | 4.7% | 1.4% | 2137 g |
| Vitamin B6, pyridoxine | 0.088 mg | 2 mg | 4.4% | 1.3% | 2273 g |
| Vitamin B9, folates | 3.405 mcg | 400 mcg | 0.9% | 0.3% | 11747 g |
| Vitamin C, ascorbic acid | 1.74 mg | 90 mg | 1.9% | 0.6% | 5172 g |
| Vitamin E, alpha tocopherol, TE | 1.766 mg | 15 mg | 11.8% | 3.5% | 849 g |
| Vitamin H, biotin | 0.448 mcg | 50 mcg | 0.9% | 0.3% | 11161 g |
| Vitamin K, phylloquinone | 16.7 mcg | 120 mcg | 13.9% | 4.1% | 719 g |
| Vitamin RR, NE | 1.3656 mg | 20 mg | 6.8% | 2% | 1465 g |
| Niacin | 1.102 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 632.21 mg | 2500 mg | 25.3% | 7.5% | 395 g |
| Calcium, Ca | 58.78 mg | 1000 mg | 5.9% | 1.7% | 1701 g |
| Silicon, Si | 11.294 mg | 30 mg | 37.6% | 11.1% | 266 g |
| Magnesium, Mg | 51.85 mg | 400 mg | 13% | 3.8% | 771 g |
| Sodium, Na | 6.65 mg | 1300 mg | 0.5% | 0.1% | 19549 |
| Sera, S | 13.75 mg | 1000 mg | 1.4% | 0.4% | 7273 g |
| Phosphorus, P | 56.3 mg | 800 mg | 7% | 2.1% | 1421 g |
| Chlorine, Cl | 1.5 mg | 2300 mg | 0.1% | 153333 g | |
| Microelements | |||||
| Aluminium, Al | 291.1 mcg | ~ | |||
| Bor, B | 78.3 mcg | ~ | |||
| Vanadium, V | 11.92 mcg | ~ | |||
| Iron, Fe | 1.551 mg | 18 mg | 8.6% | 2.5% | 1161 g |
| Yod, I | 0.94 mcg | 150 mcg | 0.6% | 0.2% | 15957 g |
| Cobalt, Co | 3.032 mcg | 10 mcg | 30.3% | 8.9% | 330 g |
| Lithium, Li | 2.542 mcg | ~ | |||
| Manganese, Mn | 0.135 mg | 2 mg | 6.8% | 2% | 1481 g |
| Copper, Cu | 155.37 mcg | 1000 mcg | 15.5% | 4.6% | 644 g |
| Molybdenum, Mo | 5.42 mcg | 70 mcg | 7.7% | 2.3% | 1292 g |
| Nickel, Ni | 42.286 mcg | ~ | |||
| Rubidium, Rb | 14.9 mcg | ~ | |||
| Selenium, Se | 0.594 mcg | 55 mcg | 1.1% | 0.3% | 9259 g |
| Fluorine, F | 13.48 mcg | 4000 mcg | 0.3% | 0.1% | 29674 g |
| Chromium, Cr | 16.79 mcg | 50 mcg | 33.6% | 9.9% | 298 g |
| Zinc, Zn | 0.209 mg | 12 mg | 1.7% | 0.5% | 5742 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.861 g | ~ | |||
| Mono- and disaccharides (sugars) | 26.5 g | max 100 g | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 3.9 g | max 18.7 g |
The energy value of oatmeal granola is 339.4 kcal.
- Serving = 57 g (193.5 kcal)
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
How to make granola bars: recipe No. 1
Before making oatmeal bars, let's look at the simplest standard method of preparing the treat. Once you understand it, you can make your own adjustments every time and please yourself and your loved ones with something extraordinary.
To begin, prepare the following components:
- a quarter kilogram of regular oatmeal;
- approximately 200 grams of dried dates and dried apricots;
- 50 grams of any raisins;
- a couple of pinches of sesame seeds;
- sunflower and pumpkin seeds 50 grams each;
- 4 tablespoons of natural honey;
- a piece of butter;
- fresh berries in the amount of 200 grams;
- 1 fresh apple.
Granola bars can be made using a variety of ingredients.
The recipe for making the bars is quite simple and does not require much time. The longest stage is baking the mixture in the oven, but during this time you can do household chores and consider it absolutely free.
Follow the steps:
- wash the fruits well, remove the seeds and chop them finely;
- mix the cereal with dried fruits;
- Grind all the fruits using a blender, thereby preparing the fruit base for the bars;
- in order to give the correct consistency, mix the resulting fruit puree with a finely grated apple;
- mix the ingredients until a homogeneous mixture is obtained;
- Having previously greased the baking sheet with oil, place the mixture of ingredients obtained during the cooking process on it in a layer of no more than one centimeter and compact it well;
- Place the future delicacy in the oven for 1 hour at a temperature of 150 degrees Celsius.
After completing these steps, you will receive delicious oatmeal bars that are ready to eat and easy to store. They can be taken to work, for walks, and even used as a snack after exercise in the fresh air.
What's the benefit?
Proper nutrition involves following a wide range of recommendations, including the need to include in the diet foods that provide the body with important microelements, following a specific food consumption pattern, limiting the amount of junk food or completely eliminating it.
A diet bar with oatmeal, which is easy and simple to prepare, fits perfectly into a healthy diet, because its benefits are due to a number of the following aspects:
- The composition of the treat includes only natural ingredients.
- Contains a large amount of complex carbohydrates, which provide the body with the energy it needs for a long time.
- Low calorie content.
- Content of vitamins and minerals.
- The components included in the treat help launch metabolic processes, which means they help you lose weight.
- Low cost of ingredients.
Oatmeal bars are easy to make at home, and the convenient form of the treat allows you to take it with you anywhere, for example, to work, training or a walk.
Oatmeal is good for the body, but during the cooking process the product loses a large amount of important vitamins. Bars made from oatmeal and dried fruits, bananas, and berries retain the entire range of nutrients.
How to make granola bars at home: recipe No. 2 (with calorie content)
Many people are interested in the possibility of making their own bars in order to control their daily calorie intake. We have prepared a simple recipe especially for you. Using it, it is important to understand exactly how much energy has entered the body.
Before placing the granola bars in the oven, they should be shaped correctly.
To make granola bars you will need:
- approximately 10 grams of finely chopped ingredients: prunes, dates, dried apricots, cashew nuts, walnuts, hazelnuts, sunflower seeds;
- 1 fresh banana;
- a pinch of sesame seeds;
- 40 milliliters of vegetable oil;
- 10 grams of sugar;
- 70 grams of oatmeal.
Having carefully calculated the energy value of the ingredients, we can conclude that consuming one hundred grams of the prepared mixture will correspond to an intake of 365 kcal, among which will be:
- 23 grams of fat;
- 7 grams of protein;
- 35 grams of carbohydrates.
This product is considered dietary, and it will take very little time to prepare:
- wash and chop dried fruits;
- mix all dry ingredients in one bowl;
- Grind the banana in a blender and mix with butter and sugar;
- spread the mixture onto a baking sheet in an even layer;
- Place in the oven for 10 minutes at 170 degrees.
Oat bar with dried fruits
Take:
- 1 banana (maybe a little overripe);
- 50 g raisins (seedless);
- 8 pcs. dried apricots;
- 8 pcs. prunes;
- 1 tbsp. a spoonful of milk powder (you can use vegetable milk powder, such as coconut powder);
- vanillin;
- 1.5 tbsp. spoons of vegetable oil;
- 2 tbsp. spoons of flax seeds;
- 5 tbsp. spoons of oatmeal;
- cinnamon.
Mash the banana. It's very easy to choke on a fork.
Combine dried apricots, raisins and prunes in a blender. Grind dried fruits until smooth.
Mix banana mass with ground dried fruits. Pour in oil, add dry milk. Mix.
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Toast the flakes a little (if you want a more pronounced nutty taste).
Add flax seeds and flakes. Mix again.
Pour in aromatic cinnamon and add a little vanilla too.
Mix the mass. We distribute the “dough” on parchment if we use ordinary baking sheets. If you have a silicone oven mat, then form a layer on it.
We bake dried fruit bars for about half an hour at a temperature of 180 degrees Celsius.
Remove the finished layer from the baking sheet and cut it into pieces convenient for consumption.
We wrap the bars of bars with parchment, tie them with ropes or ribbons, now you can take them with you for a snack. Bon appetit!
What are the benefits of a natural energy bar?
- Dried fruits contain vitamins (A, groups B, C, P, E, K), minerals (iron, potassium, phosphorus, calcium, magnesium, zinc, selenium, copper, etc.), fiber.
- Oatmeal is rich in fiber, as well as vitamins (groups B, E) and minerals such as (copper, potassium, phosphorus, magnesium, sulfur, calcium, manganese, iodine, zinc, etc.)
- Honey contains a large amount of mineral salts and trace elements (calcium, phosphorus, cobalt, bismuth and lithium salts, sulfur, zinc, nickel, gold, etc.), vitamins (A, groups B, C, D, E), which are stored for a long time in honey and do not disappear. Honey is a natural antibiotic.
- Nuts contain vitamins (A, groups B, E, K), minerals and trace elements (potassium, iodine, iron, magnesium, zinc, etc.).
- The seeds are also rich in vitamins (A, group B, C, D, K, E), minerals (calcium, zinc, magnesium, copper, selenium, iron, potassium, phosphorus, etc.).
As you can see, this bar is very nutritious and, most importantly, healthy.
It contains only vitamins and microelements and does not contain any preservatives or other additives that are found in store-bought sweets. You can snack on a muesli bar during breakfast or lunch, or take it with you on the road. It is moderately sweet, tasty and very nutritious: just one is enough to satisfy your hunger, recharge your batteries and feel invigorated.
Banana bars
Ingredients:
- Very ripe bananas 2 pcs.
- Vanilla 1 tsp
- Oatmeal2 cups
- Solshchepotka
- Chopped pitted dates 0.25 cups
- Crushed nuts0.25 cup
- Cinnamon, ginger to taste
Cooking method:
- Mash the bananas with a fork. Mix with vanilla, oatmeal, salt, dates and nuts.
- Transfer the mixture to a parchment-lined baking pan. Firm with your hands and sprinkle ground cinnamon and ginger on top.
- Bake for 20-30 minutes at 180 degrees or until the bars are browned. Then cool in the pan to room temperature and cut into pieces.
