Do you also feel like spending less time at the stove in spring and summer? I always prefer to reach for something ready and run outside again, enjoying the beautiful weather and nature. It is precisely at these moments that it is useful to have a healthy homemade snack on hand that will keep you full for a long time or survive a longer stay in your backpack.
Homemade and healthy
Purchased muesli and energy bars or other goodies are usually very good and great for their practicality, but unfortunately they are full of unnecessary artificial ingredients, which are not so great anymore. Fortunately, it is not difficult to make your own bars, which are tasty for both children and adults, they fill you up, they last a long time in the fridge and are cooked only from healthy and nutritious ingredients.
On a trip and to school
And if you're still wondering what to pack in your backpack for a trip or what good (but healthy) to toss to your children at school or afternoon club, these sweet snacks will be perfect for you.
Chocolate energy bars with coconut and chia seeds
no-bake, vegan, gluten-free, no refined sugar, no-bake
Chocolate bars will be most appreciated by your children. They are excellent and a great replacement for purchased goodies! Because they provide a lot of energy, reach for them before a long trip or after exercise. They can melt in the heat, so it's better to leave them in a cooler when you're traveling.
- 1 cup cocoa butter
- 1 cup coconut oil
- 1 cup of fair trade cocoa
- 1 and 1 cup of grated coconut
- 1 cup of chia seeds
- 1 teaspoon of vanilla extract
- 1 cup of any syrup or honey
- a pinch of finely ground salt
Melt the cocoa butter, coconut oil and syrup in a saucepan. If you are going to use honey, wait for the butter and oil to cool down a bit so that you don't lose its valuable properties. Mix in cocoa, grated coconut, chia seeds and a pinch of salt. Mix well, taste and sweeten if necessary. Transfer the mixture to a baking tray lined with baking paper. Then put it in the fridge or freezer for at least an hour. When the mixture has set, cut into squares or bars and enjoy! Store in the fridge or in the cold, the bars may melt in the heat. It lasts over 2 weeks in the fridge, twice as long in the freezer.
Homemade muesli bars with nuts and dried fruit
vegan, gluten-free, no refined sugar, no-bake
Unrivaled for trips and trips! They easily replace the tatranky, provide a lot of energy, satiate and are absolutely delicious. Try it out.
- 2 cups (gluten-free) oatmeal
- 3 cups of sliced almonds (or other chopped nuts, such as hazelnuts, cashews, walnuts , walnuts )
- 1 cup sesame seeds
- 1 cup grated coconut
- 1 cup peanut butter
- 2 tablespoons of coconut oil
- 1 cup maple syrup
- 3 cups of dates, cut into small pieces (if you soak them in hot water for an hour beforehand, the sticks will stick better)
- 2 to 3 tablespoons of raisins , goji berries, figs, or other favorite dried fruit (or perhaps chopped chocolate) cut into small pieces
Preheat the oven to 180 degrees and line a baking tray with baking paper. Pour in the flakes, almonds or other nuts you use. Bake for about 13 minutes or until everything is golden and nicely browned. Stir every few minutes. Add the coconut and sesame for the last 5 minutes. When you like everything, take the baking pan out of the oven and put it aside (skip this step, but the roasted nuts are much tastier and crunchier). In the meantime, heat the peanut butter, coconut oil, and maple syrup in a liquid form in a saucepan and mix well. In a large bowl, mix the chopped dates, toasted flakes, nuts, sesame and all the other ingredients you want in the sticks (dried fruit, seeds...) and pour the liquid mixture on top. Mix everything well and use a spoon to bite the dates a little, then the sticks will come together better. Transfer the mixture to the baking dish, spread it evenly and press it down well. Cover with baking paper and use a rolling pin or a glass to press down well. Don't skip this stage, otherwise the bars will crumble when you cut them. Then put the baking pan in the fridge for at least an hour. Cut the hardened mixture into bars or squares (or any other shape you like). Best stored in an airtight jar or box in the fridge, the bars will last for 3 weeks. In the freezer for over a month.
Chia pudding with spirulina
vegan, without refined sugar, gluten-free, quick-cooking, unbaked
A great breakfast or snack for days when you don't have much time, because you get up early for a trip, for example. You can prepare it several days in advance, it will last 3 to 4 days in the refrigerator. It's a great snack for trips and trips, in a closed jar, just throw it in your backpack and take it out when you're hungry.
- 2 cups plant-based milk
- 1 cup of chia seeds
- 1 teaspoon of spirulina
- 1 tablespoon of agave syrup
- 1 teaspoon of coconut oil
- 1 teaspoon of lemon zest
Mix all the ingredients except the chia seeds in a selected glass or bowl. When everything is well mixed, gradually start adding the chia seeds and whisking. Let rest for about 15 minutes, stirring every 5 minutes so the seeds are evenly distributed (they tend to sink to the bottom before the liquid thickens). Before serving, leave in the fridge for at least an hour (preferably overnight), garnish with fresh fruit, seeds, nuts and perhaps fresh mint leaves. Undecorated pudding can be kept in a closed jar in the fridge for up to 3 days.