任何运动员都知道这种感觉:你要去跑步,徒步旅行,骑行,锻炼,进入储藏室才能抓住一个能源吧,只发现没有预先包装的小吃。对于一些运动员来说,这可能导致迷你恐慌攻击或强迫到商店的驱动器。对于那些知道它只需要三个基本组件的人和一点时间来制作令人敬畏的(和美味的!)在家中的防腐能量酒吧,这是一个机会。
为了使竞争对手的令人惊叹的自制能量栏,您需要的是这三块块:
- 粘合剂:棕色米糖浆,蜂蜜,枫糖浆,龙舌兰和其他类似的粘合剂是将您的棒夹在一起的胶水。另一个想法:将樱桃,日期,杏子或无花果联合在食品加工机中,用一点水来制作果酱。
- 健康能量栏主体:使用富含营养的基础,添加纹理。典型的实例包括具有液体吸收功率的晶粒或另一种高纤维产品。思考:小麦胚芽,小麦麸皮,未煮过的奎奴亚藜,磨牙,烤燕麦或不加糖的椰子。
- 紧缩:A crunchy texture makes your mind and body feel more satisfied. A crunchy bar feels more like eating a much-deserved, convenient treat instead of energy food. Adding crunchy elements like nuts, seeds, toasted small grains (like quinoa) or cacao nibs, delivers a powerful, nutritious punch and will keep you satiated.
突袭了你的食品室追捕这些组件,你将在附近有他们的机会。通过烤螺母,种子甚至晶粒增加味道的深度。将成分结合在食品加工机中,在各种时间加入它们以控制纹理。例如,如果您喜欢更平滑的,那么少脆饼,您可以完全粉碎坚果和种子;如果你更狡猾,融合棒。)
他re are two recipes to get you going:
SeedyCherry-Quinoa能量栏
Ingredients
- 1cup chopped almonds
- 1/2杯原料奎奴亚藜
- 1/4 cup pumpkin seeds
- 1/4杯向日葵种子
- 1杯干,奶油樱桃
- 2 tablespoons brown rice syrup
- 3/4茶匙细粮海盐
- 2 tablespoons water
Directions
将烤箱预热至350°F并涂上8×8烤盘,烹饪喷雾。与羊皮纸纸线,在各方留下悬垂。烤面包杏仁,奎奴亚藜,南瓜种子和向日葵种子在镶边烤盘上,偶尔搅拌,直至金棕色,10-12分钟。冷静。
将烘箱温度降至200°F。在食品加工机中加工樱桃,糙米糖浆,海盐和水直至光滑。转移到中碗并用烤杏仁混合物搅拌。牢牢地压入准备好的锅中,烘烤直至不再粘,20-25分钟。让冷却,然后切成杆。食谱每次1个酒吧提供16份。
Nutrition (per serving):卡路里:133;总脂肪:6g;饱和脂肪:1g;单一饱和脂肪:0g;胆固醇:0mg;钠:115毫克;碳水化合物:16g;膳食纤维:2G;糖:8g;蛋白质:5g
腰果芝麻cr
Ingredients
- 11/2 cup cashews
- 6汤匙生芝麻籽
- 5 tablespoons flaxseed
- 1/4 cup wheat bran
- 3/4茶匙细粮海盐
- 1/4 teaspoon cardamom
- 1/2杯枫糖浆
- 1tablespoon coconut oil
Directions
将烤箱预热至350°F并涂上8×8烤盘,烹饪喷雾。Line with parchment, leaving an overhang on all sides.
On a rimmed baking sheet, toast cashews, sesame seeds and flaxseed in separate areas, stirring occasionally, but not mixing, until golden brown, 10–12 minutes. Let cool. Set aside 2 tablespoons sesame seeds and 1 tablespoon flaxseed.
在食品加工机中使用麦麸,海盐和豆类的腰果和剩余的种子,直至切碎。将混合物放入中碗中。
In a small saucepan, bring maple syrup and coconut oil to a boil; cook, stirring, 1 minute. Pour over cashew mixture and stir to coat.
Wet hands and press mixture firmly into prepared pan; it will be sticky. Top with reserved sesame and flax seeds; press to adhere. Bake until golden brown, 25–30 minutes. Let cool, then cut into bars. Recipe makes 16 servings at 1 bar each.
Both recipes can be made 2 weeks ahead. Store airtight at room temperature.
Nutrition (per serving):Calories: 124; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 112mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 7g; Protein: 3g