Zdravé nepečené lívance

Tyto Zdravé nepečené lívance are delicious breakfast oatmeal peanut butter bars made with 5 simple wholesome ingredients. Plus, these oatmeal squares are also vegan, dairy-free, and gluten-free!

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A healthy flapjack is a baked oatmeal bar usually served in a square shape and made of 5 simple ingredients: rolled oats or porridge oats, golden syrup, brown sugar, and butter.

Some recipes add dried fruits, chocolate chips, or coconut to the mix. It’s a traditional English recipe served for an on-the-go breakfast.

The classic English flapjack recipe is not vegan because it contains butter. However, this healthy flapjack recipe is made with only plant-based ingredients, it’s therefore, vegan-friendly.

Zdravé nepečené lívance

These easy Healthy No-Bake Flapjacks are made of oats, peanut butter, maple syrup, and coconut oil.

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Časová náročnost: 10 minut min

Zmrazit: 20 minut min

Celkový čas: 30 minut min

Chod: Snídaně

Kuchyně: americký

Podávání: 16 čtverců

Kalorie: 166 kcal

Autor: Carine Claudepierre

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Složení

Spojené státy americké - metrický

• ▢ 1 ½ poháry Staromódní ovesné vločky
• ▢ ¼ pohár Seeds of Choice - I used half pumpkin seeds, half sunflower seeds
• ▢ ¼ pohár Javorový sirup
• ▢ ⅓ pohár Arašídové máslo (nesolené) - drippy, fresh jar
• ▢ ⅓ pohár Rozpuštěný kokosový olej - use refined if you don't like coconut flavor

Optional ingredients – recommended for flavor!

• ▢ ½ čajová lžička Vanilkový extrakt
• ▢ ¼ čajová lžička Sůl
• ▢ ½ čajová lžička Cinnamon

Chocolate coating – optional

• ▢ ¾ pohár Hořké čokoládové lupínky bez mléčných výrobků - or 70% cocoa chocolate
• ▢ ½ čajová lžička Kokosový olej

Instrukce

• Line an 8-inch x 8-inch baking pan (or 9-inch x 5-inch rectangle baking pan) with parchment paper. Slightly oil the paper with coconut oil. Set aside.
• In a large mixing bowl, combine all the dry ingredients: old-fashioned rolled oats, pumpkin seeds, salt, and cinnamon, if used. Set aside.
• In another small mixing bowl, stir drippy peanut butter, melted coconut, and maple syrup. If your peanut butter is not drippy or slightly hard, microwave the bowl for 20 seconds to soften. It makes it easier to combine.
• Stir the liquid ingredients into the dry ingredients until evenly combined.
• Pour the mixture into the lined pan and press it firmly into the pan with the back of a silicone spatula or a spoon. You must pack the mixture tightly and smoothen the top of the bar to avoid holes in the bar – these holes would make the bars fall apart when you cut them later on.
• Freeze the pan for 15-20 minutes until the bar is hard and set.
• Remove the pan from the freezer, pull out the hanging pieces of parchment paper to release the flapjack bar, and transfer to a chopping board.
• Using a sharp, long knife, cut the bar into 16 squares. Place the squares in a sealed container, placing a piece of parchment between each square to prevent them from sticking together.

Optional – chocolate coating

• Place the container with the bar in the freezer again while you melt the chocolate.
• Add vegan dark chocolate chips and coconut oil to a small mixing bowl. Microwave for 30 seconds, stir, and repeat until fully melted.
• Remove the container from the freezer and dip the bottom of the frozen flapjack bars into the melted chocolate. Place upside down on a plate until the chocolate layer is set. You can also pop the plate in the freezer to seal the chocolate faster.

Poznámky

Nutrition panel includes all the optional ingredients and the chocolate coating.

Zařízení

8palcová čtvercová pánev

Pergamenový papír

Mísa na mixování

Odměrky a lžíce

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Výživa

Porce: 1náměstí | Kalorie: 166kcal | Sacharidy: 15g | Protein: 3g | Tlustý: 11g | Nasycený tuk: 7g | Trans tuky: 1g | Sodík: 71mg | Draslík: 136mg | Fiber: 2g | Cukr: 6g | Vitamin A: 1IU | Vitamín C: 1mg | Vápník: 38mg | železo: 1mg

Přísady a náhražky

All you need to make these no-bake vegan flapjacks are:

• Staromódní ovesné vločky – you can also use porridge oats or instant oats, but the texture is less crunchy and crumbly.
• Javorový sirup – or any unrefined liquid sweetener you love, like agave syrup or rice syrup.
• Kokosový olej – you can’t use another oil in this recipe. These no-bake flapjack bars hold their shape because of the coconut oil that turns solids under 73°F (23°C). If you don’t like the flavor of coconut, use refined coconut oil, it’s less healthy, but it doesn’t have a coconut flavor compared to cold-pressed unrefined coconut oil.
• Burákové máslo – this peanut butter flapjack no-bake recipe works better with drippy, natural peanut butter. It means a fresh jar of peanut butter is recommended because it combines much easier into the dry ingredients, not leaving any lumps in the mixture. You can also use cashew butter, almond butter, or tahini in this recipe.

This recipe works with these basics 5 wholesome ingredients. However, adding a combo of nuts and seeds or a touch of chocolate make these bars even better! I listed below my favorite add-ons to bring out the best flavor to these simple raw flapjack bars:

• Cinnamon
• Vanilkový extrakt
• Mořská sůl
• Dýňová semínka – or a combo of seeds and chopped nuts like hemp seeds, sunflower seeds, chopped walnuts, or almonds.
• Čokoládové lupínky – or melted chocolate to dip half of the bar and create a crunchy chocolate layer.

How To Make No-Bake Healthy Flapjacks

A no-bake flapjack bar is a healthy version of the classic flapjack recipe, more nutrient-dense as it’s a raw vegan bar made with raw ingredients. All the instructions are in the recipe card below, but I’ve included key steps here:

Pokyny pro skladování

You can store the no-bake flapjack squares in a sealed container in the fridge or freezer. They are delicious cold even frozen! I recommend adding a piece of parchment paper between each square to prevent them from sticking to each other.

The raw bars store for up to one week in the fridge and 3 months in the freezer.

Další recepty bez pečení

I love raw vegan baking recipes for breakfast or dessert. They are packed with nutrients, easy to make and so convenient as a snack or quick on-the-go breakfast.

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