蕊苔兒

homemade energy bar 自製能量棒

食譜參考來源:  Make This: The Ultimate Homemade Snack Bar | Women's Health Magazine

原始食譜的主要蛋白質來源是烤過的大豆,手邊沒這項材料, 用杏仁片取代; 計算所有手邊材料的各項營養成分和熱量, 以確保符合能量棒的基本精神, 補充蛋白質

材料: ( 總熱量為2525, 分成15份, 每份的熱量為168calories, 7g fat, 21g carbs, 12g sugar, 100mg sodium, 2g fiber, 6g protein, 8% VitA, <1% VitC, 6% calcium, 6% Iron )

做法:

預熱烤箱350度F, 9"x13"烤盤底部鋪上烤盤紙

略為切碎南瓜子和櫻桃乾, 香蕉乾撕成小片

混合所有乾材料(櫻桃乾和香蕉乾除外)

再將濕材料倒入乾材料

最後加入櫻桃乾和香蕉乾, 拌勻

倒入鋪上烤盤紙的烤盤, 抹平

350度F, 烤25分鐘

烘烤完畢後, 連同烤盤置於鐵架上冷卻定型, 10分鐘後, 再連同烤盤紙取出, 置於鐵架上完全冷卻

切成3"x2"大小, 以便攜帶和保存

可冷凍保存3個月

homemade energy bar 自製能量棒橫切面, 厚度為3/4"

homemade energy bar 自製能量棒小包裝

為了塞進小袋子, 切的小塊一些

The Ultimate Homemade Snack Bar | Women's Health Magazine

雜誌裡建議, 選購能量棒時, 考慮的相關因素, 熱量範圍為100到200大卡, 蛋白質至少6公克; 碳水化合物不超過35公克, 來源來自全穀類和果乾; 脂質少於8公克, 來源要來自不飽和脂肪, 如堅果類, 種子類; 纖維量盡量達到5公克; 維生素和礦物質的部分, 主要考慮鈣質的攝取, 其他如鉀, 鐵, 葉酸, 維生素A和維生素C以及維生素D

原食譜 :

What you'll need:

Nonstick cooking spray
1 cup roasted soy nuts
1/2 cup raw pumpkin seeds
1 1/2 cups quick-cooking oats
1/2 cup nonfat dry milk
1/3 cup brown sugar
1/2 tsp salt
1 tsp cinnamon
1 large egg, beaten
1 1/2 cups plain nonfat Greek yogurt
1 Tbsp orange zest
1 cup dried tart cherries, roughly chopped

1. Preheat oven to 350°F. Coat a 13"x9" baking pan with nonstick cooking spray.
2. In a food processor, pulse soy nuts and pumpkin seeds until roughly chopped, about 30 seconds.
3. In a large mixing bowl, combine chopped soy nuts and pumpkin seeds, oats, dry milk, brown sugar, salt, and cinnamon.
4. In a small bowl, whisk together egg, yogurt, and orange zest.
5. Pour wet mixture into large bowl containing dry ingredients. Add cherries. Mix well until all ingredients are combined. Pour into prepared baking dish and smooth with knife or spatula until batter is evenly distributed.
6. Bake for 25 minutes. Remove from oven and allow to cool completely before cutting into 15 equal-size (roughly 3"x2") bars.

Makes 15 bars. Per bar: 170 calories, 5g fat (1g saturated), 22g carbs, 11g sugar, 105mg sodium, 4g fiber, 8g protein

Read more at Women's Health: http://www.womenshealthmag.com/nutrition/homemade-bar#ixzz24gI8eNZ2