I have a particular fondness in cereal bars. In recent years I have made several recipes combining various materials. I found out that the choices we have and the combinations we can do are endless. It’s the best snack which keeps us full for several hours. If, in fact, combined with a glass of milk is a very good breakfast. Cereal bars with pistachios and quinoa are very “full” in taste. Quinoa makes them crisper, while the small amount of olive oil in the recipe (it’s the first time that I use it in bars) gives a very special texture.
I have seen the recipe here. Although the comments below the recipe were not very encouraging, I tried it in my own way because I liked the ingredients. The result was awesome; of the most delicious bars that I have made!
I have used quinoa in many savory recipes, but never in cereal bars. The taste of roasted quinoa, oats and coconut give a very interesting note, while the tahini and honey (which are the binding ingredients) complete the delicious result. In the case of dried fruit, I used cranberries and plums. It goes without saying that you can put whatever fruit you want, as long as you keep the dosages.
The content of protein in quinoa (14%), is very high, but most importantly, quinoa is a complete protein source, in contrast to the majority of plant foods. Unlike rice or wheat, which are low in lysine (primarily) and isoleucine, quinoa contains a balanced content of essential amino acids for humans; this fact makes quinoa an unusually complete food. Furthermore, quinoa is good source of calcium, and is therefore useful for vegetarians and those who are lactose intolerant. It is ideal for those who are intolerant to gluten because it is very digestible. It is rich in manganese, copper and zinc.
Pistachios are very rich in protein as well. It is significant that two handfuls of pistachios are equivelent to one portion of meat, and only a handful cover a significant proportion of the daily energy needs, good monounsaturated fatty acids, fiber, vitamins (especially the B complex), minerals and beneficial antioxidants. They also contain thiamine, magnesium, phosphorus, copper and fiber. 100 g. of pistachios contain 574 calories.
Cranberries are a rich source of flavonoids (prevent damage caused by free radicals, i.e. harmful oxygen molecules that can cause cancer, heart disease and other serious problems), vitamins C, D, potassium and iron, while they are very low in calories. According to scientific studies, cranberries, strawberries and blackberries are good source of ellagic acid, an antioxidant substance which has antitumor activity and prevents the deterioration of DNA, i.e. our genetic material, “disarming” the activity of cancer cells and preventing the development of tumors. Another important action is the prevention and treatment of urinary tract infections.
Preparation time: 25 minutes
- 1 cup (3.5oz) oat flakes
- ¾ cup (3.5oz.) uncooked quinoa
- 1 cup (5oz.) dried fruits, coarsely chopped
- ½ cup (2oz.) pistachios, preferably slivers
- 1/3 cup (1.6oz.) grated coconut
- 2 tablespoons flaxseed meal
- ½ cup (4.6 oz.) tahini, preferably wholegrain
- 1/3 cup (4.6oz.) honey (vegans can use maple syrup)
- 1 tablespoon olive oil
- ¼ teaspoon salt
- Preheat oven to 350o Lay a baking tray with greaseproof paper and spread onto quinoa and oat flakes. Bake for about 8-9 minutes, until lightly browned. Pour them in a bowl.
- In the same pan spread the grated coconut and bake for 3-4 minutes, until lightly browned. Add it in the bowl.
- If you slivered pistachios, add them to the bowl, otherwise put them in a food processor and chop them into large pieces.
- In the same bowl, add chopped dried fruits and flaxseed.
- In a saucepan add the tahini, honey, olive oil and salt. If you pan can be used in the oven, use it and put it in hot but switched off oven (after you have taken out coconut) for 3-4 minutes, just enough to warm up the materials to be homogenized. Otherwise, put the pan on low heat and simmer for 1 minute, stirring constantly. Pay attention not to overcook it. Pour the mixture into the bowl with the dry ingredients and mix well.
- Moisten with water a piece of greaseproof paper, drain well and lay it on a 9X9in baking pan. (In this way, the paper softens and fits better in the pan.) Spread the mixture into the pan and press it well. Bake in preheated oven at 350oF for about 15 minutes, until lightly browned.
- Leave to cool completely, and then cut into pieces.
Note: You can also use and oblong cake pan. The thickness of the pieces depends on the size of the pan.
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Nutritional Facts per Serving
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