1. Peanut butter and almond energy bar
This is a simple and easy to make recipe. It has a lot of nutritional value while being able to satiate your hunger pangs.
Peanut butter -1 cup
Jaggery syrup -1/2 cup
Rolled oats – 2 cups
Raisins – 1/2cup
Cashew -1/4 cup
Almonds – ½ cup
How to make jaggery syrup
How to make Jaggery syrup
Jaggery is rich in iron. Powder the jaggery using a pestle or scrape the jaggery using a vegetable scraper. Measure the jaggery in a cup. Add 1 part of water with 1part of jaggery and mix well with a spatula to dissolve the jaggery pieces. Get the hard pieces dissolved by heating it on a stove. Once the jaggery is dissolved strain it using a metal strainer or muslin cloth. You can store the jaggery syrup in a refrigerator for up to 3 months. Don’t make the jaggery syrup too watery. It would take longer to make the dishes as the extra water takes time to evaporate.
Oats are rich in fibre, minerals, vitamins and anti oxidants. In whatever dish you add oats, it doubles the nutritional value.
Dry roast the ingredients one by one.
Take a heavy bottom pan. Add the oats and dry roast it on medium high flame. Toast until the oats turn golden brown and transfer the oats to a clean and dry vessel.
Dry roast the broken almonds and cashews until they turn crispy and golden brown. Transfer it to a dry bowl.
Take the peanut butter in the pan and cook until it gets thick. Add jaggery syrup and mix well. When the mixture starts to bubble, add roasted oats, cashew and almond pieces and mix. Reduce the flame to medium. Stir occasionally until the mixture is smooth as well as devoid of moisture. Don’t keep it for long as the mixture will turn into a hard candy which we don’t want.
Grease a flat plate or pan with a little butter, spread the mixture and flatten it using a spatula. Let it cool down to room temperature. Slice it into bars and store them in a clean and dry, air-tight container.
2. Walnut and rice puff energy bar
Walnut – 2 cups
Rice puff – 250g
Jaggeru Syrup as needed
Rich puff is rich in fibre and have calorie value. It is rich in iron as in the making process iron wok is used.
Walnut is rich in omega 3 and iron. It also has plenty of selenium, calcium, zinc and vitamin E
You can get fresh rice puff at any local nut shop where they make fresh rice puff every day. However, if you buy the packed one at the departmental store you should dry roast it first.
Dry roast the broken walnut pieces and keep aside
Take a heavy bottom vessel. Add jaggery syrup to reduce it to 1 string consistency. Add rice puff and roasted walnuts. you shouldn’t keep the mix longer on stove after adding rice puff. Orelse it will lose its crispiness and will break into small pieces if you stir for long time.
Transfer the mixture to a greased pan. Spread and flatten it out. Let it cool down. Cut into slices using a knife. Let it cool down further before taking the bars and storing it in a clean and dry jar.
3. Captain marvel energy bar
Cashew -1/2 cup
Almond – 1 cup
Pistachios – 1 cup
Macadamia nuts 1 cup
Sesame seeds – ½ cup
Dates have plenty of iron
Cashews are a good source of essential minerals. Almond and other nuts provide good fat and micro minerals that are important for our body.
Soak 1 cup of dates in a cup of hot water for 2 hours. Blend it in a mixer along with the soaked water. Keep it aside. Take a pan and add and dry roast the nuts and seeds separately until its crispy and golden brown. Keep aside.
Add dates paste to the pan and fry it until the extra water is reduced. Add the roasted ingredients and mix well. Add half cup of jaggery syrup and mix thoroughly. You can add cardamom powder if you like.
You can add ½ cup of powdered, roasted gram dal to adjust the consistency. Transfer the mixture to a greased plate. Spread the mixture and flatten it with spatula. Wait for the mixture to cool down. Make into slices and store in an air tight container.