nedelja, 04. november 2012

Fruit-muesli bars / Ploščice s semeni, oreški in suhim sadjem




Lit candle with the scent of lavender, rain, Sunday, warm slippers, blanket wrapped around the waist and the only noise I hear is the streaming water in the radiator. Peace. Yes, the perfect time for new post. Well, I should post more frequently but I'm probably the only one reading this so far, so no one is upset, ha ha. I have prepared these bars a few weeks ago, too bad, because I wish I could now bite into one. You probably all know this bars with seeds, nuts and dried fruit. I love them! I wanted to bake them myself, so I wouldn't eat the ones from stores  because I can't really know what's added in them. My Truffle says that this is bird food, well, I live for this bird food! It seems to me that this kind of snacks is bird food for most men and most women loves them. They are great for breakfast, lunch, snack, dessert and they can be done with many different ingredients. I'm sure I'll prepare them again and again with different ingredients, options are really endless. You can use any nuts, seeds and dried fruit. If you want them to be more sweet just add melted chocolate. The original recipe had butter in it. I didn't feel that is really needed so I replaced it with banana puree. Fruit purees are a great substitute for butter in most baked sweet dishes. Nuts and seeds are full of quality fats (essential fatty acids) that  destroy  bad fats, thus contributing to weight loss. They also contain a range of amino acids, which are necessary for complete digestion of protein, plus calcium, magnesium, potassium, zinc, iron, selenium, manganese, fiber, vitamins A, B, C, E and protein. However, do not overdo it with the volumes. It is also important that you soak them in water before eating to make them easier to digest. Ohh yeah, next time I'll do more of these  bars so I can share them with my friends.

With love,  Neja


Ingredients

  • 70 banana puree
  • 3 tbsp honey 
  • 7 tbsp agave syrup
  • 180g porridge oats 
  • 1 tsp ground cinnamon 
  • 50g desiccated coconut 
  • 70g flax seeds
  • 5 tbsp sesame seeds 
  • 100g chopped cashews
  • 70g cranberries


The process

  1. Heat oven to 160°C. 
  2. Place baking paper in a baking tin. 
  3. Mix  the banana puree, honey and agave syrup in a pan. Pour in the oats, cinnamon, coconut, seeds and nuts, cranberries, mix and pour into tin. 
  4. Bake for 30-35 mins. Leave to cool for 5 mins, then cut into slices. Will keep for 1 week in an airtight container.

Prižgana svečka z vonjem sivke, dež, nedelja, topli copati, ovita odeja okoli pasu in edini hrup, ki ga slišim, je pretakanje vode v radiatorju. Popoln mir.  Da, idealen čas za novo objavo. Sicer bi lahko bila bolj pridna in pogosteje objavljala ampak se mi zdi, da me zaenkrat tako ali tako še nihče ne bere, tako da nihče ne bo hud, hihi. Te ploščice sem pripravila že nekaj tednov nazaj, škoda, ker ne morem zdaj ugrizniti v eno. Verjetno vsi poznate te ploščice s semeni, oreščki in suhim sadjem. Jaz jih obožujem! Želela sem jih sama napraviti, da se ne bom basala s tistimi iz trgovine, ki imajo dodanega veliko nezdravega. Moj Tartufi pravi temu ptičja hrana, no jaz pa živim za to ptičjo hrano! Zdi se mi, da so taki prigrizki za večino moških ptičja hrana in večina žensk jih ima rada. Super so za zajtrk, malico, prigrizek, grešenje in veliko variant obstaja. Sigurno jih bom še velikokrat pripravila in malo spremenila sestavine, opcije so res neskončne. Uporabite lahko katerekoli oreščke, semena in suho sadje. Če jih hočete bolj sladke, jih na koncu premažite s stopljeno čokolado. V originalnem receptu je bilo med sestavinami tudi maslo. Ne vem, ni se mi zdelo potrebno zato sem ga nadomestila z bananinim pirejem (zrele banane pretlačite z vilicami). Sadni pireji so odličen nadomestek masla pri večini sladkih pekovskih jedi.  Oreščki in semena so polni kvalitetnih maščob (esencialnih maščobnih kislin), ki ne redijo ampak uničujejo slabe maščobe, torej pripomorejo k hujšanju. Vsebujejo tudi razpon  aminokislin, ki so potrebne za popolno prebavo beljakovin, plus kalcij, magnezij, kalij, cink, železo, selen, mangan, vlaknine, vitamine A, B, C, E in beljakovine. Vseeno pa ne pretiravajte s količinami. Zelo pomembno je tudi to, da jih pred uživanjem namakate v vodi, da postanejo lažje prebavljivi. Ohh ja, naslednjič bom naredila dva pekača teh ploščic, da bodo tudi prijatelji imeli kaj od tega.

Z ljubeznijo, Neja

Sestavine

  • 70g bananinega pireja (nadomestek masla)
  • 3 žlice medu
  • 7 žlic agavinega sirupa
  • 180 g ovsene kaše  (ovsene kosmiče skuhajte v mleku)
  • 1  žlička mletega cimeta
  • 50g kokosove moke
  • 70g lanenih semen
  • 5 žlic sezamovih semen (rahlo zdrobljena)
  • 100g sesekljanih oreščkov (indijski/brazilski/lešniki..)
  • 70g brusnic/rozin


Postopek

  1. Pečico segrejte na 160°C.
  2. Na pekač položite peki papir/ namastite pekač s kokosovo mastjo.
  3. V ponvi/loncu  segrejte in zmešajte bananin pire, med, agavin sirup, ovseno kašo, cimet, kokos, oreščke, brusnice/rozine in mešanico prenesite v pekač. 
  4. Pecite 30-35 min. Pustite, da se ohladi in nato razrežite na rezine. Ploščice bodo užitne še 1 teden, če bodo shranjene v neprodušno zaprti posodi. 



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2 komentarja

  1. Love your version of musli bar!
    I will add banana next time:)
    Super!

    OdgovoriIzbriši
    Odgovori
    1. Wow Nevena, I'm so happy my advice helped you=)

      Izbriši

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