Energy bars for sports nutrition
6 servings
60 minutes
Energy bars for sports nutrition are the perfect combination of benefits and taste. This Italian recipe incorporates natural ingredients rich in vitamins and trace elements. Oats, cashews, and pine nuts create a nutritious base, while prunes and dried apricots add sweetness and a subtle fruity tang. A delicate honey-caramel syrup binds all the components together, creating a pleasant chewy texture. These bars are an excellent snack for athletes and active individuals, providing long-lasting energy without sharp spikes in blood sugar. They are convenient to take along, and the preparation is truly enjoyable as the aroma of roasting nuts and honey fills the kitchen with coziness. The secret of this recipe is the balance of taste and benefits that makes it not just a treat but a true source of strength and vitality.
1
First, we prepare the base mass. I selected the ingredients according to my taste, and they can change depending on your preferences. The main thing is not to be afraid to experiment! In the first stage, roast the oatmeal in a dry pan until golden brown. Then finely chop the prunes and apricots. We grind the cashews in a blender. Leave the pine nuts whole.
- Oat flakes: 1 glass
- Prunes: 240 g
- Dried apricots: 240 g
- Raw cashews: 1 glass
- Pine nuts: 1 glass
2
Mix all the ingredients from point 1 thoroughly in a deep container and set aside. Preheat the oven to 180 degrees.
3
Let's prepare the syrup. For this, in a deep pan over medium heat, melt the butter and add sugar (stir for 2-3 minutes until the sugar dissolves). Then add honey and on low heat, stirring, bring the mixture to a syrup consistency (the syrup should not be too thick or too thin; it should be slightly thicker than jelly).
- Butter: 125 g
- Sugar: 0.5 glass
- Honey: 5 tablespoon
4
We pour our most delicious syrup over the nut-oat mixture that we prepared in advance. It is very important to mix everything thoroughly until homogeneous, so that all the ingredients are soaked in the syrup.
- Oat flakes: 1 glass
- Prunes: 240 g
- Dried apricots: 240 g
- Raw cashews: 1 glass
- Pine nuts: 1 glass
- Butter: 125 g
- Sugar: 0.5 glass
- Honey: 5 tablespoon
5
Grease the baking dish with butter and place the mixture in it, pressing down slightly with your palms. The height should be about 3-4 cm, but it's not critical. The main thing is that it should be easy for you to divide into portions later.
- Butter: 125 g
6
Place in a preheated oven at 180 degrees for 20 minutes, constantly watching and enjoying the aroma. Then reduce the oven to 150 degrees and let it simmer for another 10 minutes.
7
Remove the container from the oven and let it cool slightly. Then cut into 4x4 cm squares. Place the warm bars on a plate and refrigerate for 2-3 hours.