Dalila Roglieri

Homemade fruit and seed bars

This recipe is meant to be a gift to all natural cooking enthusiasts, to my "sweet" patients who are getting closer to the pleasure of eating better (less sugar, fat and industrial products) and to all my friends who tell me "I follow you on social media, send me some good recipes"



Ingredients for about 20 bars:
50 g of raisins and 50 g of dehydrated blueberries
50 g of walnuts, 50 g of hazelnuts, 50 g of almonds
15 gr of flax seeds and 15 gr of sunflower seeds
200 gr of oat flakes, 100 gr of puffed cereals (quinoa, rice, millet ... puffed)
40 gr of raw cane sugar
100 ml of water
2 tablespoons of maple syrup
1 tablespoon of extra virgin olive oil


Opinion of the chef

How to prepare the recipe?
Chop the dried fruit, seeds, sugar and dehydrated fruit in a mixer, taking care not to chop them too much. Add the puffed cereals and chop for a few more seconds. Apart in a saucepan, make a syrup by boiling the water, the maple syrup and the oil, pour it into the mixer. Give a further mince and spread the dough between two sheets of baking paper to a thickness of about one and a half centimeters. Bake at 170 degrees for about 20 minutes. Remove from the oven and divide into bars and put in the oven for another 10 minutes.


Nutritionist's advice

Only 135 kcal per 40 gr serving (one bar), a few simple sugars, good fats, lots of fiber, vitamins and minerals. Suitable for a diet rich in fiber, in sports nutrition and in food programs aimed at reducing simple sugars and losing weight