Searching for cereal bars in my supermarket I can only find candy bars masquerading as health food, snacks that fill me with empty, fast-burning calories that spike my blood sugar. Why spend up to 3 euro on some pseudo-healthy granola bars when you can make some that are actually nutritious, tailored to your taste and cheap? There are many nice recipes on the Internet for healthy homemade granola bars.
What I like about this particular recipe that I came up with is that you don’t need any of the usual ingredients to work as a “glue” to hold the other ingredients together. Usually in many recipes “the glue” is a combination of honey or agave with a certain amount of nut butter. The ingredient that keeps the mix together here is cooked brown rice. It works well as “the glue”, particularly if it’s slightly overcooked and sticky.
These bars are easily customizable. Sub in your favorite fruits and nuts, add orange zest or vanilla. Wrapped in aluminum foil they make a cheap, portable, crunchy snack that will survive a couple of days in your bag without refrigeration.
– 1 cup cooked brown rice
– 1/2 cup oats
– 1/3 cup vanilla whey protein
– 1/4 cup raisins
– 3 tbsp sesame seeds
If you don’t have left-over brown rice, you can quickly cook brown rice in the microwave: 1 cup rice + 2 cups water, 10 min at 900W.
Mix all the ingredients except raisins in a food processor. Add raisins at end. The mix is very sticky. The easiest way to bake it is to put it on a piece of non-stick parchment paper, put another piece of parchment paper on top of it and roll the dough out in-between the two sheets. Then put it in the oven and bake it leaving the two sheets of parchment paper in place. You can remove the parchment paper easily only once the mix is baked. Otherwise the dough sticks to everything.
Bake it for 20 min at 200 degrees Celsius or until golden.
The recipe makes about 8 bars.
Nutrition facts per bar: 97 kcal, 6 g protein, 13.5 g carbs, 2.9 g sugar, 2.2 g fat, 1.7 g fiber.