Amaranth Cereal Bars
Cereal flakes, amaranth, nuts and dried fruit are packed with B-vitamins, while magnesium provides a strong performance boost.
To keep the muesli bars as tasty as possible for as long as possible, wrap them in parchment paper and store them in a tightly sealed container.
(Percentage of daily recommendation)
| Calorie | 175 cal. | (8 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 7 g | (28 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 2.4 μg | (4 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 1.3 mg | (11 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 13 μg | (4 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 0 mg | (0 %) | ||
| Potassium | 138 mg | (3 %) | ||
| Calcium | 24 mg | (2 %) | ||
| Magnesium | 35 mg | (12 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 15 mg | |||
| Cholesterol | 15 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 2 ozs Date
- 2 ozs slivered almonds
- 1 oz Sunflower seed
- 1 oz Shelled peanut (unsalted)
- 2 ozs 5-Grain cereal flakes
- 1 oz Puffed amaranth
- 1 tsp cinnamon
- 1 oz golden raisin
- 1 pinch salt
- 3 ozs butter
- 2 ozs cane sugar
- 4 Tbsps liquid honey
Preparation steps
Remove pits from dates and chop.
Combine almonds, sunflower seeds, peanuts, 5-grain flakes, amaranth and dates in a bowl. Add cinnamon, raisins and salt. Mix well.
Melt the butter in a saucepan over low heat. Mix in sugar and honey, raise heat to medium, stirring constantly.
Carefully add the hot sugar mixture to the remaining ingredients. Mix thoroughly with a wooden spoon. Line a springform pan (9" diameter) with parchment paper and pour in the mixture.
Press evenly into pan. Bake in a preheated oven at 350 ° F for 25 minutes. Allow to cool completely. Release springform pan and cut into triangles.