Sjokolade-ontbytstafies (11 g proteïen, 8 g vesel)

Dit Sjokolade Ontbytstawe are easy, healthy bars loaded with almost 11 grams of protein and 8 grams of fiber but with no eggs, no dairy, and no protein powder.

INHOUDSOPGAWE

+ Bekyk Meer- Bekyk Minder

Alhoewel die hele resep net hieronder is, moet jy nie al my wenke verder af misloop nie, insluitend bestanddeelruilings, my kookwenke en stap-vir-stap-foto's!

Sjokolade Ontbytstawe

Dit Sjokolade Ontbytstawe are easy, healthy bars loaded with almost 11 grams of protein and 8 grams of fiber but with no eggs, no dairy, and no protein powder.

5 van 4 stemme

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Voorbereidingstyd: 10 minute mins

Kooktyd: 30 minute mins

Afkoeling: 15 minute mins

Totale tyd: 55 minute mins

Kursus: ontbyt

Kombuis: Amerikaanse

porsies: 12 bars

kalorieë: 313.6 kcal

Author: Carine Claudepierre

KookmodusVerhoed dat jou skerm donker word

1x2x3x

Bestanddele

Amerikaanse gewoonte - metrieke

• ▢ 1 ½ koppies Fyngemaakte piesang - equivalent to 3 large ripe bananas
• ▢ 1 kan Ingemaakte Swartbone - drained, rinsed (note 1) (15 ounce can/425g)
• ▢ ¾ koppie Grondboontjiebotter - (aantekening 2)
• ▢ 2 teelepels Vanielje-ekstrak
• ▢ 2 ¾ koppies Outydse gerolde hawermout - (aantekening 3)
• ▢ ⅓ koppie Onversoete Kakaopoeier
• ▢ 2 eetlepels Amandelmelk
• ▢ 2-3 eetlepels Chia sade - (aantekening 4)
• ▢ ½ koppie Donker Sjokoladeskyfies - (note 5) + extra for topping
• ▢ ½ koppie Okkerneute - (note 6), chopped

instruksies

• Preheat the oven to 350°F (180°C). Line a 9-inch square pan with parchment paper, making sure some pieces of parchment paper hang over the side to easily remove the bar from the pan later. Slightly oil the pan with cooking spray. Set aside.
• Open the can of black beans, drain them over a sieve, and give them a quick rinse. Set aside in the sieve.
• Mash the ripe bananas and pack the mash in measuring cups to get exactly 1 1/2 cups.
• Place the mashed bananas in a very large mixing bowl, add drained, black beans and use an immersion blender to blend the beans into the mashed banana. It will form a smooth puree. You can also blend everything in a food processor.
• When everything is smooth, add peanut butter, vanilla extract, oats, cocoa powder, almond milk, chia seeds, chocolate chips, and walnuts.
• Stir the ingredients very well, pressing them together to form a sticky, thick chocolate batter.
• Pour on the prepared baking pan, press evenly, and sprinkle extra chocolate chips on top for extra sweetness, if desired. You can also do that after baking.
• Bake the oat bars for 30-40 minutes at 350°F (180°C) until dry and set on top.
• Let the pan cool down for 15 minutes, sprinkle extra chocolate chips now so they melt and add a delicious chocolate flavor on top. Then lift the overhanging pieces of parchment paper to release the oats onto a cooling rack.
• Let it cool down completely for 1 hour before slicing into 12 bars.
• Slice and serve on a plate for breakfast with a dollop of your favorite yogurt, or eat plain.

Notes

Nota 1: Equivalent to 1 1/4 cups of cooked black beans. You won’t taste them in the bar. They feel like moist pieces that go very well with the nuts and banana.

Let 2: Make sure you are using natural peanut butter with no added oil and no added sugar. You can make the recipe nut-free using sunflower seed butter or tahini. The recipe works with almond butter or cashew butter as well.

Let 3: Use gluten-free certified rolled oats if needed.

Nota 4: Chia seeds act as a binder in the bar, use 2 tablespoons if you want the bar a bit softer, less firm. For firmer bars – dryer, use 3 tablespoons. You can’t remove them. But you can swap for flaxmeal. 

Let 5: The bars have no added sugar. The chocolate chips add sweetness to the bars. You can swap for dried fruits like dried cranberries, raisins, or finely chopped Medjool dates.

Let 6: The nuts add protein. You can swap for hemp seeds for even more protein, or leave them out if you don’t want seeds in your bars.

OondmodusEk gebruik die waaier-geforseerde (konveksie) modus. As jy konvensionele modus moet gebruik, beveel ek aan dat jy die temperatuur met 15 °C verhoog. Die baktyd behoort dieselfde te wees, maar dit kan dalk 'n paar minute langer neem.

stoor: You can store the bars in the fridge in an airtight container for up to 5 days. You can freeze them in Ziploc bags and thaw in the fridge the day before.

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Voeding

Dien: 1bar | kalorieë: 313.6kcal | koolhidrate: 35.7g | proteïen: 10.6g | vet: 16.2g | Versadigde vet: 4.7g | Meervoudig onversadigde vet: 5.3g | Mono -onversadigde vet: 5.2g | Trans vet: 0.003g | natrium: 149.1mg | kalium: 481.4mg | Vesel: 8g | suiker: 8.1g | Vitamien A: 22.2IU | Vitamien B12: 0.02mg | Vitamien C: 3.5mg | kalsium: 74.6mg | yster: 2.5mg | magnesium: 101.8mg | fosfor: 235.7mg | sink: 2mg

Bestanddele en vervangings

Jy benodig slegs 'n paar eenvoudige bestanddele om hierdie resep te maak. Hier is hoe om hulle te kies en te ruil.

• Fyngemaakte piesangs – This acts as the main binder and provides all the natural sweetness since we aren’t using added sugar. It’s important to use ripe bananas for the best sweetness and texture.
• Swart bone – These add a massive boost of protein and fiber while keeping the bars incredibly moist and fudgy. Don’t worry, once blended, you won’t taste them at all! You can also use cooked chickpeas as a swap.
• Grondboontjiebotter – This adds healthy fats and helps hold the bars together. You can easily use almond butter, cashew butter, or sunflower seed butter for a nut-free option.
• Vanielje-ekstrak – It brings a warm flavor that enhances the chocolate taste.
• Outydse gerolde hawermout – This provides the hearty, chewy base and fiber. If you need the recipe to be gluten-free, just ensure your oats are certified gluten-free.
• Onversoete Kakaopoeier – This gives the bars their rich chocolate flavor without adding sugar.
• Amandelmelk – This provides just enough liquid to help the batter come together. Soy milk or oat milk also work perfectly.
• Chia sade – These act as a vegan binder (replacing eggs) to hold the bars together. As mentioned in the tips, the amount you use will change the final texture. Flaxmeal works well here too.
• Donker Sjokoladeskyfies – Since there is no sugar in the batter, these provide essential pockets of sweetness. You can also use dried fruit like cranberries, raisins, or chopped dates.
• Okkerneute

How to Make Chocolate Breakfast Bars (in Pictures)

Carine se Bakwenke

Let me share a few more tips for a perfect chocolate bar.

• Adjust Texture – You can control the firmness of the bars by adjusting the chia seeds. Using 3 tablespoons makes them ultra-firm and drier (ideal for hiking or lunchboxes), while 2 tablespoons results in a softer texture.
• Swap Nuts – Feel free to replace the walnuts with other ingredients like pecans, pumpkin seeds, or sunflower seeds to change the flavor and crunch.

More Breakfast Bar Recipes

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Piesang Hawermoutstawe