Do you want to make your own homemade energy bars?

This week in our section of sport Nutrition we leave you a recipe so that you can make your own energy bars at home, and that has been created by our collaborator specialized in nutrition Sandra Sardina

Ingredients for some 20 bars of about 30g each.

• 120g of various dehydrated fruits (raisins, banana, grapes, blueberries ...)
• 200g of oat flakes
• 120g of honey
• 30g of chopped walnuts
• 15g of sunflower seeds
• 15 sesame seeds
• Butter
• A spoonful of lemon juice
• 40g of sugar (optional)

 Preparation:

1.-Melt honey (sugar) and butter in a saucepan.

2.-Add the rolled oats, nuts and seeds and stir until the dough has a golden color.

3.-Add the lemon juice and finally, the dehydrated fruit.

4.- Spread the dough on baking paper. Cover the dough with transparent kitchen film and spread it evenly with the kneading roller. Remove the film and put the tray in the oven between 12- 15 min at 160 degrees.

5.-Cut the bars when the dough is still hot.  

Nutritional composition by 30g bar

110 calories, 2'5g of protein, 3'5g of fats and 14 / 16g of carbohydrates depending on the sugar that is added