Steffi's healthy energy bars

The search for an energy bar for sports is more than difficult. Most of them contain an excess of unnecessary ingredients such as palm fat, industrial sugar, flavorings and the like. These ingredients support us neither in terms of our performance nor in terms of regeneration. That's why I was and still am trying to create an energy bar that is not only beneficial for sport, but also consists of healthy, high-quality ingredients!

After a few attempts and many hours in the kitchen, "Steffi's g'sunde Energieriegel" (Steffi's healthy energy bar) was born: in order to use only high-quality ingredients and, above all, to avoid pointless additives, we do without industrial sugar (normal household sugar), for example, and replace it with rice syrup, dates and banana for sweetening. Instead of palm oil, coconut oil or butter, I mainly use nuts. I completely avoid flavorings and colorings. For the particularly ambitious do-it-yourself athletes among you, I would like to pass on the recipe. Just try it out for yourself!

(If you prefer a less complex recipe with just 3 ingredients, you'll find it here: Gear of the Week | Flappjacks)

Ingredients for 8 bars

• 50g millet flakes

• 50g rice flakes

• 6g crushed linseed

• 60g whole almonds

• 85g nuts

• 20g crushed pumpkin seeds

• 4-5g dried blueberries

• 20g raisins

• 20g soft apricots

• 45g dates

• 75g banana fresh

• 50g apple fresh

• 30g rice syrup

• 35g pure sea buckthorn juice, unsweetened

• shot of apple juice, unsweetened

• 2 tbsp buckwheat flour

• pinch of salt, cinnamon (to taste)

• 1 pc. Vanilla pod

• Lemon and orange zest

Nutritional values per bar:

Calories: 218 kcal, fat: 6.7 g, carbohydrates: 24.6 g, protein: 3.9 g

The cereal can be swapped for oat flakes, the sea buckthorn juice for apple juice, blackcurrant juice or similar. Here is the recipe to print out.

Composition & nutrients

Millet

has an antioxidant effect, is easily digestible, gluten-free and rich in minerals and trace elements such as magnesium, iron, copper, vitamins B1, B3, B5, B6 and silicic acid. If millet is combined with foods containing vitamin C, the absorption of iron can be significantly increased.

Rice flakes

Rice flakes promote the metabolism, have a normalizing, beneficial effect on the nervous system, improve the work of the liver and increase immunity. Rice flakes are a source of vitamins of the B, PP, E, A vitamin group

Flaxseeds and pumpkin seeds

Flaxseeds have a digestive, soothing and antispasmodic effect thanks to their "mucilage". Linseeds also contain vitamins B1 and B2, vitamin C and vitamin E, as well as beta-carotene. Linseed also contains important minerals such as potassium, zinc, iron, phosphorus, magnesium and calcium. Flaxseeds are not digested, but are generally excreted in their original state, provided they have been eaten whole, and therefore serve as dietary fiber.

Pumpkin seeds are considered a medicinal plant, which is known for its anti-inflammatory and antioxidant properties. They are rich in vitamin A, vitamins B, C and E and contain minerals such as calcium, magnesium, iron, selenium and zinc. They also provide plenty of unsaturated fatty acids.

Buckwheat flour

Buckwheat is gluten-free and lectin-free. Lectins are proteins that - in the case of wheat - are also called wheat agglutinins. They can enter the bloodstream, bind with red blood cells and thus make the blood thicker. Although buckwheat contains slightly less protein in percentage terms than wheat, for example, buckwheat provides all eight essential amino acids in a more favorable amino acid profile than cereals, making it much better at meeting protein requirements.

Nuts

Fats should have the right distribution of fatty acids. Most of the monounsaturated fatty acids should always be present, then the polyunsaturated fatty acids, and only a small proportion of the saturated fatty acids. Both nuts of my choice fulfill this requirement.

Almonds are also rich in minerals such as magnesium, calcium and copper as well as large amounts of vitamins B. Vitamins B are an important component of coenzymes in energy and carbohydrate metabolism. They are important for nerve tissue and heart muscles, for example.

Pecan nuts contain minerals such as calcium, potassium, iron, magnesium, phosphorus and vitamins B2 and E.

Banana & apple fresh

Bananas are healthy and easy to digest, they contain a lot of vitamin B6 and folic acid as well as the minerals potassium and magnesium.

Apples contain folic acid and vitamin C - the content depends on the variety. Apples also contain many minerals such as potassium, iron, magnesium and calcium as well as secondary plant substances. These include flavonoids. These are so-called antioxidants that are able to render free radicals harmless. They help the organism to promote the body's own defense mechanisms. The high fibre content aids digestion and prevents constipation.

Dates

Dates may have a high sugar and calorie content, but they also provide many nutrients, such as vitamins B and C, iron and plenty of potassium, which is good for heart health and blood pressure. Magnesium and calcium are also found in dates.

Rice syrup

is a natural sugar substitute. It is obtained by dissolving ground rice in water and boiling it down to make syrup. The rice starch is broken down into polysaccharides, malt sugar and dextrose. These polysaccharides are medium or long-chain carbohydrates and must therefore first be broken down into simple sugars by the human body. This process slows down the absorption of sugar, which in turn results in a slower rise in blood sugar levels. Rice syrup also contains magnesium, potassium, iron and protein, among other things.

Sea buckthorn juice

is an excellent source of vitamin C. Vitamin C is responsible for building connective tissue, helps heal wounds and protects cells as an antioxidant. Sea buckthorn also contains the following ingredients:

• Vitamins A, E, F, K and P

• Vitamins B1, B2

• Iron, potassium, calcium, magnesium, zinc

• Flavonoids

• unsaturated fatty acids