Raw cereal bar

Raw cereal bars – a healthy and delicious snack

Are you tired of store-bought cereal bars filled with additives and ingredients you can’t pronounce? Then it’s time to try this simple and healthy raw cereal bar recipe! These bars are not only delicious but also packed with essential nutrients, providing you with the energy you need for the whole day. Without thermal processing, the ingredients retain all their beneficial properties, and you will know exactly what you are consuming.

Preparation time: 15 minutes
Freezing time: 2 hours
Total: 2 hours and 15 minutes
Number of servings: 12 bars

History and benefits

Cereal bars have become popular in recent decades as a quick and convenient alternative for breakfast or a snack. The raw version of these bars allows you to enjoy a combination of natural ingredients that not only satisfy your sweet cravings but also provide you with a wealth of vitamins, minerals, and fiber. Nuts and seeds are excellent sources of healthy fats, while dried fruits add a touch of natural sweetness, being rich in antioxidants.

Ingredients

- 1 cup chopped walnuts (about 100 g)
- 1 cup shredded coconut (about 100 g)
- 1 cup barley (soaked overnight)
- 1 cup pitted dried plums (about 150 g)
- 5 dates (about 50 g)
- 50 g chopped raisins
- 2 tablespoons flax seeds
- 2 tablespoons sunflower seeds
- Juice of half a lemon

Ingredient details

Nuts are an excellent source of protein and healthy fats, while coconut adds an exotic flavor and pleasant texture. Barley, rich in fiber, helps maintain digestive health, and dried fruits provide natural sweetness and nutrients. Flax seeds and sunflower seeds are rich in omega-3 and vitamins, making them ideal for a balanced diet.

Preparation techniques

1. Start by preparing all the ingredients. Make sure the barley has been soaked the night before to soften and make it easier to mix. If you didn’t have time to soak it, you can rinse it for a few minutes in warm water, but the result will be better if it is left to soak overnight.

2. In a food processor, add the dates and dried plums. Add the lemon juice and blend until you obtain a smooth paste. This will act as a binder for the other ingredients.

3. In a large bowl, combine the chopped walnuts, shredded coconut, barley, raisins, flax seeds, and sunflower seeds. Mix well to evenly distribute the ingredients.

4. Add the date and plum paste to the bowl and mix everything with a spatula or your hands until the ingredients are well incorporated. Make sure each ingredient is evenly coated with the sweet paste so that the bars are uniform and flavorful.

5. Take a small tray or container and line it with parchment paper. Transfer the mixture to the tray and press it down firmly using a spatula or your hands. It is important to compact it well to achieve bars that won’t crumble.

6. Cover the tray with plastic wrap and place it in the freezer for about two hours, until the mixture has hardened.

7. Once hardened, remove the bars from the tray and cut them into desired shapes: squares or rectangles. It’s best to keep them in the freezer, but you can take them out a few minutes before consuming to let them soften slightly.

Serving suggestions

These raw cereal bars are perfect to be served as a snack between meals or as a quick breakfast, accompanied by tea or coffee. For an even more enjoyable experience, you can pair them with natural yogurt or a fruit-rich smoothie to create a nutrient-packed breakfast or snack.

Possible variations

You can experiment with different ingredients based on your preferences. Instead of dried plums, you can use apricots or dried figs. If you like more intense flavors, you can add a pinch of cinnamon or vanilla to the mixture. You can also replace the coconut with ground almonds for a different taste.

Frequently asked questions

1. Can I replace barley with other grains?
Yes, you can use quinoa or oats, but make sure they are soaked properly.

2. Are these bars vegan?
Yes, these raw cereal bars are completely vegan, made from natural ingredients and without animal products.

3. How long do these bars last?
If stored in the freezer, they can last up to 3 months. You can transfer them to the fridge, where they will stay fresh for about a week.

4. Can I add protein to these bars?
Sure! You can add plant-based protein powder for an extra nutrient boost, making sure to adjust the amount of wet ingredients to maintain consistency.

In conclusion, these raw cereal bars are an excellent choice for anyone looking for a healthy snack, full of energy and free of additives. Try this simple recipe and savor every bite! Cooking is an art form and a way to express your creativity, so don’t hesitate to make these bars exactly how you like them. Enjoy!