Bars with nuts, seeds, and grains

Delicious bars with nuts, seeds, and cereals: a healthy and energizing recipe

Are you looking for a healthy snack that is full of energy and easy to prepare? Then these bars with nuts, seeds, and cereals are the perfect choice! Not only are they delicious, but they are also a great option to satisfy your hunger between meals or to provide your children with a healthy snack. Moreover, the recipe is versatile and can be adapted based on the available ingredients or your preferences.

Preparation time: 15 minutes
Baking time: 10 minutes
Total time: 25 minutes
Number of servings: 10 servings

Necessary ingredients:

- 200 g sugar
- 3 tablespoons honey
- 2 tablespoons sesame seeds
- 2 tablespoons sunflower seeds (raw)
- 3 tablespoons chopped walnuts (chopped with a knife)
- 1 tablespoon dried fruits (orange peel, lemon, dried apricots)
- cereals (of your choice, preferably without added sugar)

The history of cereal bars is fascinating. They were originally designed as a quick snack for athletes or active individuals, but their popularity quickly grew among consumers looking for healthy options. Cereal bars are now a symbol of healthy eating, available in numerous varieties.

Step by step in preparing the bars:

1. Start by preparing the ingredients. Measure the sugar, honey, seeds, and nuts. Make sure the dried fruits are cut into small pieces to better integrate into the mixture.

2. Place the sugar in a saucepan over medium heat. Be careful not to burn it; gently stir until it completely melts and becomes liquid.

3. Once the sugar is melted, add the honey. Mix well until a homogeneous mixture forms. You will notice a foam forming on the surface; this is normal.

4. In a separate bowl, combine the sesame seeds, sunflower seeds, chopped nuts, and dried fruits. Mix them well to ensure they are evenly distributed.

5. When the mixture in the saucepan starts to boil, add the seed and nut mixture. Stir everything well so that all the ingredients combine perfectly and are lightly toasted.

6. Prepare a small baking dish and line it with parchment paper. Start by adding a layer of cereals to the bottom of the dish. This layer will provide a crunchy base for your bars.

7. Pour the mixture from the saucepan over the cereals, ensuring that you distribute it evenly across the entire surface. I recommend using a spatula to make sure you cover every corner.

8. Follow with another layer of cereals, on which you can sprinkle a bit of additional dried fruits for extra flavor. Use your hands to press the mixture down well, but be careful with the heat! If you feel it is too hot, you can use another tool, such as a potato masher or spatula, to avoid burns.

9. Allow the bars to cool to room temperature. When they are still warm, you can remove the mixture from the dish using the parchment paper.

10. Cut the bars into sticks with a sharp knife. Here you can decide whether you want thicker or thinner bars, depending on your preferences.

11. Let the bars cool completely before enjoying them.

Useful tips:

- Instead of nuts, you can use almonds or hazelnuts, depending on your preferences.
- Add spices like cinnamon or vanilla for an even more intense flavor.
- You can replace honey with maple syrup or agave for a vegan option.
- If you want an extra flavor boost, you can add melted dark chocolate to the mixture.
- The bars can be stored in an airtight container at room temperature for up to a week.

Nutritional benefits:

These bars are packed with essential nutrients. Nuts and seeds are excellent sources of healthy fats, proteins, and fiber, contributing to a balanced diet. Dried fruits add a touch of natural sweetness and vitamins. Cereals are an important source of complex carbohydrates, providing long-lasting energy.

Delicious combinations:

These bars are excellent alongside a warm tea or a flavored coffee, and for a more substantial snack, you can serve them with Greek yogurt. They are also ideal to take on a trip or to the office, providing an energy boost during moments of lethargy.

Frequently asked questions:

1. Can I use other types of seeds?
Of course! You can use pumpkin seeds or chia seeds to diversify the texture and nutritional intake.

2. How can I make the bars less sweet?
Reducing the amount of sugar or replacing it with healthier alternatives, such as mashed bananas or applesauce, can help achieve a less sweet taste.

3. Can I freeze them?
Yes, these bars can be frozen. Make sure they are well wrapped to prevent freezer burn.

4. What is the best way to serve them?
You can serve them plain, or you can wrap them in parchment paper and offer them as a quick snack package.

These bars with nuts, seeds, and cereals are not only a healthy snack but also a wonderful way to express your creativity in the kitchen. So, don't hesitate to experiment with the ingredients and find the perfect combination for you! Enjoy!