Crunchy bars with cereals and chocolate

Nutritional tips at the end of recipe.

Hello everbody! Today I wanted to prepare some tasty bars, perfect for breakfast, snack or before exercise. They are full of antioxidants, minerals, fiber and polyunsaturated fatty acids, I have limited the simple sugar content, but these are not to consider ” light” or diet snack! They are great snacks for those who follow the famous healthy and active lifestyle 🙂

RECIPE

Preparation: 10 minutes – Cooking time : 30 minutes – Difficulty: Easy

Ingredients (for about 12 bars ) :

140 g of mix Cereals
10 g of dried Berries
10 g Raisins
10 g of Dried coconut, chopped
10 g of Hazelnuts
40 g of Malt
15 g of extra virgin olive Oil
7 g of Pumpkin seeds
7 g Sunflower seeds
4 g of powdered Cinnamon (if you like )
150 g dark Chocolate

Procedure:

In a bowl, pour the cereal (I used flaked barley, oats and wheat bran) and mix with raisins and berries. Now add the seeds, coconut and cinnamon (photo 1) .

1

When everything is well mixed, add the malt and olive oil. Mix with your hands, with the spoon you do not get the same homogeneous result  🙂 Grease two baking container suitable for the oven (or a baking pan covered with baking sheet), sprinkle a handful of sesame seeds (if you wish) and pour your cereal compound (Fig. 2 and 3). Preheat oven to 140 ° -150 ° C.

2

3

Bake for about 25-30 minutes. After the time in the oven, let cool for about 15 minutes, then transferred to the refrigerator for another 10 minutes. In the meantime, melt the chocolate in a double boiler. Pull out the trays from the fridge and pour the chocolate over the surface of the compound of cereals, to obtain a uniform layer. Put in the refrigerator until the chocolate is completely solid. Turn out the trays and cut the bars of the size you prefer ( photo 4) .

4

And here they are, ready for a energy break!

Nutritional Suggestions: this snack has a high nutritional value: grains are rich in vitamins B, which help you get the energy from carbohydrates in the best way, the dried fruit is rich in polyunsaturated fatty acids that keep your ” bad ” cholesterol under control and minerals, which are essential for the growth and proper functioning of the organism; barley malt is a natural sweetener made ​​from barley, with less sweetening power than sugar (in fact, the molecules are more complex) then it takes more time to be “consumed” and allows you to have energy for longer time, suitable for active people, it is also a good detoxifier for the liver!

See you soon! 🙂