Energy bars are usually quite expensive. Yet they are so easy to make yourself. How about chia energy bars, for example?
It has been one of the most important foods in South America for thousands of years and to this day provides many Andean residents with energy and endurance - meaning the chia plant. Packed with nutrients, vitamins and fiber, the seeds of this plant were used by the Maya to fuel messengers and scouts on their long marches of days and weeks.
Today, chia seeds are used by everyone who likes to eat he althily and, for example, wants to strengthen their stamina and energy reserves during sports without having to resort to industrial bars or protein sources. But you don't necessarily have to buy chia energy bars. You can easily make the he althy alternative to the sweet muesli bar yourself, which often provides more sugar than nutrients anyway.
Make energy bars with chia seeds yourself
Chia energy bars can be put together according to your taste. So you always have a he althy snack at hand during sports or during the lunch break.
➤ Ingredients (for one tray):
- 1 l milk or soy milk or other milk substitute
- 250 g rice pudding
- 250 g dried fruit (e.g. raisins, dates, apricots, cranberries)
- 1 tablespoon sugar, honey or agave syrup
- 3 tbsp chia seeds
- Cinnamon or cocoa to taste
➤ Preparation:
First you need to boil the milk with a pinch of s alt. Then stir in the rice pudding and cook, stirring constantly, until tender. Then sweeten the rice pudding with sugar or honey or agave syrup. Depending on your taste, you can also stir in some cinnamon or cocoa. Then add the fruit and chia seeds (chop larger fruits such as dates and apricots beforehand) and mix everything together well.
Tip: If the mass is too liquid, you can bind it with some oat flakes.
If the mass has the right consistency, line a tray with baking paper and then spread the mass on it about 1.5 to 2 centimeters thick. At will you can thenScatter over sunflower seeds, sesame or chia seeds before baking the mixture in the preheated oven at 150°C top and bottom heat for approx. 30 minutes.
After the baking time, remove the tray from the oven. When the mixture has cooled, you can cut it into pieces. Then wrap the bars in aluminum foil. You can now store them in the fridge or freeze them. The energy bars only keep for two to three days in the refrigerator.
Tip: You don't have to cut the bars by hand. You can buy baking molds for such bars in stores: