Quinoa Bars

• khẩu phần: 12 servings
• thời gian hoạt động: 10 minutes
• tổng thời gian: 40 minutes

Nguyên liệu

2/3 cup Raw Quinoa (soaked, drained (note 1)

1 cup Quick Oats (note 2)

1/2 cup Peanut Butter (note 3)

1/3 cup Maple Syrup (note 4)

3 tablespoons Flaxmeal (note 5)

1 teaspoon Vanilla Extract

1/2 cup Dark Chocolate Chips

1 teaspoon Coconut Oil

Hướng dẫn

Line a 8-inch x 8-inch square pan with parchment paper. Line a large baking sheet with parchment paper. Set aside.

In a mixing bowl, add raw quinoa, cover with tap water, and set aside 1 hour.

Drain the quinoa, rinse it under cold water, and transfer it to the prepared baking sheet. Your quinoa is wet and packed with water, that's normal. Spread it in a thin single layer, avoid overlapping.

Bake the quinoa for 8 minutes at 350 °F (180 °C). Remove the pan from the oven, stir with a wooden spoon, and spread it again in a single layer.

Return to the oven and bake it again for 8 minutes at 350 °F (180 °C) until fragrant and roasted.

Let the quinoa cool down for 15 minutes on the baking sheet at room temperature.

In a mixing bowl, pour the cooled roasted quinoa, quick oats, peanut butter, vanilla, maple syrup, and flaxseed meal.

Stir with a rubber spatula until all the ingredients are coated with the peanut-maple mixture.

Transfer to the square pan, spread it evenly in a single layer and press it hard with the back of a spoon or your oiled hands to pack the ingredient in the pan into a firm, even layer.

In a small mixing bowl, melt the dark chocolate chips and coconut oil. Microwave in 30-second bursts until fully melted.

Pour the melted chocolate on top of the bars and spread evenly.

Pop the pan in the freezer for 15 minutes until the chocolate is hard.

Remove the bars from the freezer, use the hanging part of parchment paper to pull out the bar from the pan, place the bar on a chopping board, and cut them into small bars with a sharp knife.

Dinh dưỡng

• Kích thước Khẩu phần: 1 bar
• Calo: 208 kcal
• Tổng Chất béo: 10.1 g
• Chất béo bão hòa: 3.8 g
• Chất béo không bão hòa: 5.6 g
• Cholesterol: 0.1 mg
• Natri: 56.2 mg
• Tổng Carbohydrate: 25 g
• Chất xơ: 2.7 g
• Tổng Đường: 9.2 g
• Chất đạm: 5.8 g