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Gesunde Fitnessriegel zum Selbermachen

Gepostet am 16. September 2016 um 8:40

Gesunde Fitnessriegel zum Selbermachen

Bei Müsli- oder Fitnessriegeln ist es besser, wenn man sich diese selber zubereitet. Dadurch vermeidet man den ganzen Zucker und Zusatzstoffe, die bei den gekauften Riegeln im Supermarkt in der Regel enthalten sind.

Worauf wartest du also noch? :DMach für Dich oder Deine Kids gleich eine Ladung gesunder Fitnessriegel, damit immer einen praktischen Snack in der Arbeit oder in der Schule dabei ist!

 

Für 12 Riegel

Zutaten:

4 EL Erdnussbutter oder Nussbutter nach Wahl

90 g Agaven oder Apfel/Birnendicksaft alternativ auch Honig

½ TL Vanille gemahlen

100 g gepuffter Dinkel, Quinoa oder Amaranth

30 g Cashewkerne

30 g Kürbiskerne

30 g getrocknete Cranberries oder andere Trockenfrüchte (am besten naturbelasene, nicht zusätzlich gesüsste)

15 g Sonnenblumenkerne

3 TL gemischte weiße und schwarze Sesamsamen

 

Zubereitung:

1. Den Backofen auf 150°C vorheizen und ein Backblech mit ca. 20 cm Durchmesser mit Backpapier auslegen. Sichergehen, dass das Backpapier über die Seiten hängt, damit die Riegel später leichter entfernt werden können.

 

2. Erdnussbutter, Honig und Vanille in einen kleinen Topf geben und bei geringer Hitze erhitzen. Unter regelmäßigem Umrühren vorsichtig erhitzen, bis die Erdnussbutter weich ist und die Zutaten gut vermengt sind.

 

3. Währenddessen Puffgetreide, Cashewkerne, Kürbiskerne, Cranberries, Sonnenblumenkerne und Sesamsamen in eine große Schüssel geben und gut vermischen.

 

4. Die Erdnussbutter-Dicksaft-Mischung in die Schüssel geben und alles gut vermischen, bis die Reismischung komplett mit der Erdnussbutter-Dicksaft-Mischung überzogen ist.

 

5. Die Mischung auf das vorbereitete Backblech geben und mit der Rückseite von einem Löffel flach drücken. Für 20-25 Minuten im Backofen backen bis die Mischung leicht golden ist. Aus dem Ofen nehmen und auf dem Backblech komplett abkühlen lassen. Die Masse mit Hilfe des überhängenden Backpapiers von dem Backblech nehmen und in 12 Riegel schneiden.

 

6. Zum Aufbewahren jeden Riegel einzeln in Frischhaltefolie einwickeln und in einen luftdichten Behälter geben, um die Riegel für bis zu zwei Wochen im Kühlschrank zu lagern. Die Riegel können im Eisfach sogar bis zu drei Monate lagern.

 

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