Chokolademorgenmadsbarer (11 g protein, 8 g fibre)

Disse Chokolade morgenmadsbarer 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.

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Chokolade morgenmadsbarer

Disse Chokolade morgenmadsbarer 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.

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Prep Time: 10 minutter mins

Tilberedningstid: 30 minutter mins

Køling: 15 minutter mins

Samlet tid: 55 minutter mins

Rute: Morgenmad

Køkken: amerikansk

portioner: 12 barer

Kalorier: 313.6 kcal

Forfatter: Carine Claudepierre

TilberedningstilstandUndgå, at din skærm bliver mørk

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Ingredienser

US Customary - metric

• ▢ 1 ½ kopper Moset banan - equivalent to 3 large ripe bananas
• ▢ 1 kan Canned Black Beans - drained, rinsed (note 1) (15 ounce can/425g)
• ▢ ¾ kop Jordnøddesmør - (note 2)
• ▢ 2 teskefulde Vanille ekstrakt
• ▢ 2 ¾ kopper Gammeldags havregryn - (note 3)
• ▢ ⅓ kop Usødet kakaopulver
• ▢ 2 spiseskefulde Mandelmælk
• ▢ 2-3 spiseskefulde Chia frø - (note 4)
• ▢ ½ kop Mørk chokoladechips - (note 5) + extra for topping
• ▢ ½ kop Valnødder - (note 6), chopped

Instruktioner

• 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.

Noter

Note 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.

Noter 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.

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

Note 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. 

Noter 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.

Noter 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.

OvntilstandJeg bruger varmluftstilstand. Hvis du er nødt til at bruge konventionel tilstand, anbefaler jeg at øge temperaturen med 15 °C. Bagetiden bør være den samme, men det kan tage et par minutter mere.

Opbevaring: 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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Ernæring

Betjener: 1Bar | Kalorier: 313.6kcal | Kulhydrater: 35.7g | Protein: 10.6g | Fed: 16.2g | Mættet fedt: 4.7g | Flerumættet fedt: 5.3g | Enumættet fedt: 5.2g | Transfedt: 0.003g | Natrium: 149.1mg | Kalium: 481.4mg | Fiber: 8g | Sukker: 8.1g | Vitamin A: 22.2IU | Vitamin B12: 0.02pg | Vitamin C: 3.5mg | Calcium: 74.6mg | Jern: 2.5mg | Magnesium: 101.8mg | Fosfor: 235.7mg | Zink: 2mg

Ingredienser og erstatninger

Du behøver kun et par enkle ingredienser for at lave denne opskrift. Her er hvordan du vælger og bytter dem.

• Mosede bananer – 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.
• Sorte bønner – 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.
• Jordnøddesmør – 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.
• Vanille ekstrakt – It brings a warm flavor that enhances the chocolate taste.
• Gammeldags havregryn – 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.
• Usødet kakaopulver – This gives the bars their rich chocolate flavor without adding sugar.
• Mandelmælk – This provides just enough liquid to help the batter come together. Soy milk or oat milk also work perfectly.
• Chia frø – 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.
• Mørk chokoladechips – 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.
• Valnødder

How to Make Chocolate Breakfast Bars (in Pictures)

Carines bagetips

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.

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