Are you always in a hurry and you hardly have time to eat a bite in peace? Or maybe you are a sports lover and adore bars? I arrive with the right solution for you: in today's recipe we will see together how to prepare good energy bars enriched in proteins, excellent for occasionally replacing a meal or for a post-workout snack. To make them even better, each bar will then be partially covered with melted dark chocolate: let's find out immediately what we need.
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Identity Card of the Recipe
- 319 KCal Calories per serving
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Ingrediants
For the fingers
- 100 g (1 large) of banana
- 30 g of dark chocolate
- 15 g of oat bran or wheat bran
- 15 g of white flour of type 00
- 30 g of oat flakes
- half a teaspoon (about 4 g) of baking powder
- 30 g of whey protein
- 20 g of sultanas
For coverage
- About 80 g of dark chocolate
Materials Needed
- Large bowl
- Ladles
- Baking paper
- Small saucepan for the bain-marie
- Sharp knife
- Food cutting board
- Plum-cake mold
- Colander
- Fork
Preparation
- First put the raisins to soak in warm water.
- Mash a large banana with the tines of a fork until it forms a puree.
The right idea
In addition to making the bars aromatic, the banana acts as a glue and, for this reason, proves to be an "excellent alternative to" egg.- In the meantime, pour the protein powder into a bowl (in this recipe we used the whey protein with hazelnut flavor), the wheat (or oat) bran, the oat flakes, the white flour, the sieved yeast and the chocolate reduced into small pieces.
- Drain the raisins from the water and add them to the mixture. Mix everything well by adding the banana: you will have to form a very soft mush.
- Line a plum-cake mold (or loaf pan) with baking paper; therefore also pour the cream obtained and level it with the help of a spoon. It is not necessary to fill the whole mold: the bars must be a couple of centimeters thick: for this reason, it is advisable to fill about half the mold with the mixture obtained.
- Bake the block of bars in the oven at 180 ° C for about 15 minutes.
- Once ready, remove the block of bars from the mold and allow to cool: cut the block into 6 parts to obtain 6 regular-sized bars.
- In the meantime, melt the chocolate in a bain-marie: dip the base of each bar in the melted chocolate, possibly with the help of a couple of teaspoons to remove the excess chocolate.
- Leave the chocolate to set in the refrigerator and serve.
Alice's comment - PersonalCooker
The energy bars are ready! You can keep them in the refrigerator for 4-5 days, well covered with cling film: they will remain perfect! I recommend that you also consult my other proposal of protein bars with oat flakes and cocoa in the no-bake version: you can always find me on My-personaltrainerTv.Nutritional values and Health Comment on the recipe
The bars with bananas and chocolate are a valid substitute for the most common protein bars on the market. In addition to having a decidedly lower cost, the bars with bananas and dark chocolate have an excellent protein content and a correct distribution between carbohydrates and lipids; it is therefore a product suitable for pre-workout nutrition and, in the case of aerobic activity, even post-workout. Furthermore, the presence of oats and bran guarantees a limited glycemic index that is perfectly associated with the useful portion of the Bars, or about 50g (160kcal).
