Bars – Waffers

Energy carob and walnut raw vegan bars - Ωμοφαγικές μπάρες ενέργειας με χαρούπι και καρύδια - Vegan in Athens

Raw vegan walnut and carob energy bars

Carobs are well-known as some of the nutrient-rich gifts nature gave to us and fortunately carob trees are found everywhere in Greece. The great thing about carobs is their unique flavor which slightly reminds me of a naturally made caramel while carob products, namely the carob powder (or carob flour) and the carob syrup can be used in various vegan recipes.

One of the healthiest sweet recipes with which I am stuck this year are these raw vegan carob and walnut energy bars. Basically in the mornings I like to wrap one bar in parchment paper and put it in my bag before going to work. Around 11 am, ie the cravings time, this vegan bar is the most tasty, healthy and hearty solution that I could have. Moreover the walnuts and the flaxseeds they contain fulfill my daily requirement in beneficial omega-3 fatty acids, while raisins and raw carob powder make them wonderfully sweet and fruity.

Energy carob and walnut raw vegan bars - Ωμοφαγικές μπάρες ενέργειας με χαρούπι και καρύδια - Vegan in Athens

Ingredients

  • 1 cup (150 g) raisins
  • 1 cup (100 g) rolled oats (or rolled buckwheat)
  • 1/2 cup (55g) ground flaxseed
  • 1/4 cup (40 g) carob powder
  • 1/2 cup raw walnuts (60 g), divided (¼ + ¼)
  • 1-2 tbsp water (if necessary)

Energy carob and walnut raw vegan bars - Ωμοφαγικές μπάρες ενέργειας με χαρούπι και καρύδια - Vegan in Athens

Method

1. Soak the raisins in water for fifteen minutes and drain well.
2. Put the raisins in the food processor and process for 2-3 minutes until mashed. Add the oats, flaxseeds, ¼ cup walnuts and the carob powder and keep processing. If your mixture is not consistent enough, add a spoonful of water and process for one more minute.
3. Lay a medium-sized (21x11x6), rectangular cake tin with parchment paper. Transfer the mixture in the tin, press with your hands to the bottom and flatten the surface. Finely chop the remaining walnuts, sprinkle them on top and press them a little bit to stick. Refrigerate for 2-3 hours.
4. Remove the mixture from the tin and cut vertically. My cake tin is 21 cm long so I made three centimeters long cuts, ending up with seven bars. Keep them in an airtight container in the fridge.

Energy carob and walnut raw vegan bars - Ωμοφαγικές μπάρες ενέργειας με χαρούπι και καρύδια - Vegan in Athens

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Chocolate and hazelnut energy bars (raw vegan, gluten free, sugar-free) - Μπάρες ενέργειας με σοκολάτα και φουντούκι χωρίς ζάχαρη - Vegan in Athens

Chocolate and hazelnut energy bars (sugar-free)

Well, today I decided to make these delicious, vegan, chocolaty energy, hazelnut bars because I was seriously hungry. I don’t know if it happens to everyone or it’s just me, but as far as I can remember, during winter I add at least an extra snack in my daily menu since, when the weather is getting colder, my appetite increases. Sometimes I tried to avoid eating this extra thing, in order to keep my calorie intake balanced but eventually the hunger was coming unannounced and when I wasn’t organized properly, I was ending up eating anything available. At home it was not so difficult to choose some fruits and nuts, but at work I would choose between chocolates, crackers and pretzels, ending up with 2 more pounds until the end of the winter even if I was trying to eat healthy. However lately I try to organize better my snacks firstly by preparing them at home.

Chocolate and hazelnut energy bars (raw vegan, gluten free, sugar-free) - Μπάρες ενέργειας με σοκολάτα και φουντούκι χωρίς ζάχαρη - Vegan in Athens

A delightful idea for snacking are these homemade vegan energy bars made with cereals and nuts, as they are filling and easy to carry in my bag. What I like most is that, apart from keeping me full, they also provide a sufficient amount of essential omega-3 fatty acids that are found in the flaxseeds. Besides their sweet taste, thanks to the raisins, especially when combined with cocoa and hazelnuts give the sense of a yummy, chewy dessert rather than a snack, although the recipe is sugar-free. As these chocolaty energy bars only take few minutes to prepare, you can make a batch in advance for snacking during week! In this recipe I love to roast the nuts for a while in the oven in order to highlight their wonderful aroma, but you can also skip this step to keep your energy bars 100% raw.

Chocolate and hazelnut energy bars (raw vegan, gluten free, sugar-free) - Μπάρες ενέργειας με σοκολάτα και φουντούκι χωρίς ζάχαρη - Vegan in Athens

Ingredients

  • 1 cup (150 g) raisins
  • 1 cup (100 g) rolled oats
  • 1/2 cup ground flaxseed
  • 1/4 cup (30-35 g) cocoa powder
  • 1/2 cup raw hazelnuts, divided (¼ + ¼)
  • 1 tbsp water (if necessary)

Chocolate and hazelnut energy bars (raw vegan, gluten free, sugar-free) - Μπάρες ενέργειας με σοκολάτα και φουντούκι χωρίς ζάχαρη - Vegan in Athens

Method

1. Soak the raisins in water for fifteen minutes and drain well. Bake hazelnuts for fifteen minutes at 150 oC, allow them cool slightly and rub them with your hands to remove the brown outer skins. Some skins may remain, but that’s fine as long as most of them are removed as they may make your bars taste bitter.
2. Put the raisins in the food processor and process for 2-3 minutes until mashed. Add the oats, flaxseeds,  ¼ cup hazelnuts and the cocoa powder and keep processing. If your mixture is not consistent enough, add a spoonful of water and process for one more minute.
3. Lay a medium-sized (21x11x6), rectangular cake tin with parchment paper. Transfer the mixture in the tin, press with your hands to the bottom and flatten the surface. Finely chop the remaining hazelnuts, sprinkle them on top and press them a little bit to stick. Refrigerate for 2-3 hours.
4. Remove the mixture from the tin and cut vertically. My cake tin is 21 cm long so I made three centimeters long cuts, ending up with seven bars. Keep them in an airtight container in the fridge.

Chocolate and hazelnut energy bars (raw vegan, gluten free, sugar-free) - Μπάρες ενέργειας με σοκολάτα και φουντούκι χωρίς ζάχαρη - Vegan in Athens

Note: This time instead of ¼ cup hazelnuts, I used the same amount of raw cacao nibs to top my bars for a more intense chocolate experience.

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Τραγανές μπάρες δημητριακών με μήλο και κανέλα - Vegan in Athens

Crunchy cereal bars with apple puree and cinnamon

The idea for these bars came from another recipe for oatmeal cookies that a friend gave me a few years ago. Although the cookies were very tasty, they called for margarine and white sugar and thus, I wanted to create something simple that we could consume as a snack at work or even as a sweet, without worrying about our health. So I replaced the white sugar with brown and instead of margarine I used olive oil. The result was even better than the classic oat biscuits, and these cookie-bars became our favorite snack!

Usually when I make the bars, I use rolled oats because they are not expensive (even if we choose the biological brands), but they are also delicious with rolled buckwheat flakes -if we want to avoid gluten, or rolled zea (Triticum dicoccum).

Crunchy cereal bars with apple and cinnamon - Veganinathens.com

The recipe is very easy to make and due to its high nutrient content, the bars can be prepared as a snack for children. Even a small bar is enough to satisfy our hunger when we need to eat something between our meals and thus I usually have a small cereal bar in my bag when I’m out.

If we decide to make them at home, we can become a little bit creative by adding half cup of dried fruits of our choice.

Τραγανές μπάρες δημητριακών με μήλο και κανέλα - Veganinathens.com

Ingredients

  • 2 cups oat flakes
  • ½ cup sunflower seeds or chopped nuts
  • ½ cup dry coconut, shredded or almond powder
  • 1/3 cup apple puree
  • ½ cup raw brown sugar
  • ½ cup olive oil
  • 1 ½ tsp baking powder
  • 1 tsp cinnamon

Τραγανές μπάρες δημητριακών με μήλο και κανέλα - veganinathens.com

Method

  1. To make the apple puree, wash and peel 1 medium apple. Cut into large pieces and place in a small pan along with 1-2 tbsp of water. Cook over low heat for 10-15 minutes or until tender. Mash with a fork and continue cooking for 1-2 minutes more until all the liquid has been evaporated from the bottom of the pan. Turn off the heat and let the puree aside to cool.
  2. To make the bars, combine into a bowl 1/3 cup of the apple puree with the sugar and the olive oil until well mixed.
  3. Add all the other ingredients and mix well with a spoon. Let the mixture rest for half an hour.
  4. Line a baking tray with greaseproof paper and spread the mixture evenly with hands, shaping a square or rectangular. The thickness of the dough should be about 1 centimeter.
  5. Bake in preheated oven at 170 oC for 15 minutes. Then remove the tray from the oven and with a sharp knife cut square or rectangular bars. Lower the temperature of the oven at 130-140 oC and continue baking for 15-20 minutes until crisp.
  6. Let the bars to cool and keep in a box.

Τραγανές μπάρες δημητριακών με μήλο και κανέλα - veganinathens.com

Note: These cookie-bars are delicious and I am sure that you will make the recipe again and again. To make sure that the recipe will work each time, use the same measuring cup for all of the ingredients.

 

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