When you want to have a snack between main meals, the question arises: what to choose without harming your figure. Fitness bars will become indispensable helpers for people on a diet or a healthy diet. And you can cook this healthy delicacy yourself at home.
For a snack to be not only healthy, but also harmless, it is worth giving up fatty and high-calorie foods. A fitness bar is a great way to satisfy your hunger before, during or after your workout, and in between meals. You can take it with you for a walk, study or work. The indisputable plus of the bar is that it is incredibly tasty. You can buy it in almost any store or do it yourself at home.
In the process of purchasing a fitness bar at a retail outlet, even a specialized store for athletes, there is a risk of running into a low-quality product. Therefore, preparing it at home, using your favorite ingredients and the necessary proportions, will be the best and correct solution.
Fitness Bar Recipes
Recipe 1
To prepare your first fitness bar, you will need the following ingredients:
- Vegetable oil - 50 g
- Dried fruits - half a tablespoon
- Nuts - tbsp
- Oatmeal - 3 tablespoons
- White sesame seeds - 2 tablespoons
- Sunflower seed - 2 tablespoons
- Honey - 4 tablespoons
We move the flakes and nuts into a deep container, grind with a pestle in a mortar or a blender. Grind the washed and peeled dried fruits and add them to the same container.
Sesame seeds and seeds can be used raw or lightly toasted in a dry skillet. Then they need to be added to the rest of the products. After adding butter and honey, mix until smooth.
We spread the mixture in special molds or shape it with parchment (cling film). And then put it in the refrigerator until it solidifies.
Recipe 2
- Oatmeal - 2 tablespoons
- Dried fruits - 2 tablespoons
- Nuts - 2 tablespoons
- Pear, apple, banana - 1 each
Grind the fruits in mashed potatoes, after washing and removing the skin with seeds. Mix chopped nuts and chopped dried fruits with mashed potatoes.
On oiled parchment, spread the mixture no more than 1 cm thick. Place the baking sheet in an oven preheated to 180 degrees and leave until golden brown.
Recipe 3
- Oil - 2 tsp
- Protein Powder - 3 Tbsp
- Banana
- Nuts - 1 tablespoon
- Oatmeal - 5 tablespoons
- Raisins - 3 tablespoons
Grind the protein, banana and oatmeal in a blender. Add nuts and raisins to the mixture. Mix everything well. Pour in oil and mix again until smooth.
Leave the mixture in the molds for several hours in a cool place.
Recipe 4
- Oatmeal - 5 tablespoons
- Cottage cheese - 200 g
- Bran and honey - 1 tsp each.
Mix all the ingredients, put the bars on parchment, and send them to the oven, preheated to 150 degrees, for 20 minutes. Top the cooled bars with honey melted in a water bath.
Recipe 5
- Oatmeal and milk powder - 5 tablespoons each.
- Egg
- Nuts - 2 tablespoons
- Orange juice (natural, freshly squeezed) - 1 tablespoon
Chop the nuts and mix with all the ingredients until smooth. Shape into bars and place in oven (180 degrees) for half an hour.
Tips for making bars at home
- bars are a product for maintaining a healthy diet, not for the process of losing weight;
- you can add agave syrup or stevia extract to the recipe to give the bars a more pleasant taste;
- for cooking, it is worth replacing vegetable oil with linseed, olive, coconut, rapeseed, hemp, etc.;
- when using honey for impregnation, do not heat it over 60 degrees;
- ingredients should not be heat treated;
- take only fresh and high quality products.
In addition to the ingredients prescribed in the recipes, you can use other products - different types of flour or flakes (almond, rice, coconut), seasonings (cinnamon, nutmeg, ginger, cardamom), dairy products (sour cream, natural yogurt, kefir), muesli, granola, cocoa powder, fresh and dried fruits and berries.
