果仁能量棒(開心果花生醬海鹽口味)Pistachio Energy Nut Bars
好喜歡食果仁能量棒!疫情期間,間中會在網店訂購能量棒當作早餐。天氣熱,不想開爐做牛油果芝士焗雞蛋或炒蛋煎Pancake時,食能量棒當作簡易早餐,配搭不同水果,已經飽肚又夠簡單,最重要是沒有麩質,又能夠為身體提供足夠礦物質和微量元素,於是試試自己做。
自己做的好處,是可以根據口味喜好選擇優質材料製作。眾多果仁當中,最偏愛的是碧根果仁(即胡桃/山核桃 Pecan)和榛子(Hazelnut)。榛子圓圓的,加可可用來製作榛子朱古力醬最夾。碧根果仁長長的外型,切開後不會太碎,配搭翠綠色的開心果及南瓜籽,還有鮮紅色的野生紅桑子,除了好味道有營養,顏色都好吸引!
市面買到的果仁能量棒,有不少是用普通糖漿和米糠油將果仁等材料黏在一起。在家中自己做,可以用楓糖漿加羅漢果糖漿代替,甜味天然而且升醣指數低得多。而食用油,因為初榨椰子油在低溫下會由液態轉為固體,加入糖漿和花生醬,跟果仁及乾果混合好再放入雪櫃,成為天然的凝固劑,效果比起用橄欖油或牛油果油好。
今次這款花生醬海鹽果仁能量棒,是經過幾次試驗調節出來的版本,味道好而且色彩繽紛,是用來代替麵包餅乾當作下午茶或早餐的好選擇。
材料:
碧根果仁 140克
去殼開心果 40克
南瓜籽 80克
凍乾紅桑子 10克
原色無花果乾 35克
無糖100%花生醬 135克
楓糖漿 80克
羅漢果糖漿. 30克
初榨椰子油 50克
雲呢拿醬 1茶匙
海鹽 少許
純素朱古力粒(可省略) 30粒
做法:
1 先在6/7吋方型模內鋪好蠟紙或牛油紙
2 焗盤鋪上牛油紙,倒入碧根果仁,入爐以160度焗6分30秒
3 取出焗盤,倒入南瓜籽及開心果,跟碧根果仁以150度一同焗6分鐘
4 焗好的果仁在盤上攤凍,降溫後切碎;沒有焗爐的話,可以用白鑊炒香
5 無花果乾切粒
6 花生醬、楓糖漿、羅漢果糖漿及椰子油倒入小煲,用細火加熱,一邊煮一邊攪拌至所有材料混合好
7 熄火後,加少許海鹽 及1茶匙雲呢拿醬攪勻
8 煲離開爐面避免繼續加熱,果仁碎、無花果粒及紅桑子乾(Freeze Dried Raspberry)倒入糖漿內,攪半至所有材料都沾有糖漿
9 將所有材料倒入模內,用湯匙壓平,待降溫後放入雪櫃冷藏最少3小時,凝固後切件即可進食
*大塊的碧根果仁先入爐烘過,再加入體積細小的南瓜籽和開心果一起烘焗,可避免細粒的果仁因為烘焙過度變焦
Recipe in English:
Ingredients:
pecan nuts 140 grams
shelled pistachios 40 grams
Pumpkin seeds 80 grams
Freeze Dried Raspberries 10 grams
Dried Figs 35 grams
Sugar Free & Unsalted 100% Peanut Butter 135 grams
Maple Syrup 80 grams
Monk Fruit Syrup 30 grams
Cold Pressed virgin coconut oil 50 grams
Madagascar vanilla paste 1 teaspoon
Sea salt A pinch
Vegan chocolate chips (optional) 30 pcs
Steps:
1 Lay wax paper or butter paper in the 6/7 inch square baking tray
2 Pour in the pecan nuts in a lined baking tray, bake in the oven at 160 degrees°C for 6 minutes and 30 seconds
3 Take out the baking tray, pour in pumpkin seeds and pistachios, and bake together with pecan nuts at 150 degrees for 6 minutes
4 Set aside to cool and chopped after cooling down; if you don’t have an oven, you can fry them in a pan
5 Dice dried figs
6 Pour peanut butter, maple syrup, monk fruit syrup and coconut oil into a small pot, cook over low heat, stir while cooking until all ingredients are well mixed
7 After turning off the heat, add a pinch of sea salt and 1 tsp vanilla paste, stir well
8 Keep the pot off the stove to avoid further heating, pour the chopped nuts, figs and dried red raspberry (Freeze Dried Raspberry) into the syrup, stir until all the ingredients are covered with the syrup
9 Pour all the ingredients into the square baking tray, flatten it with a spoon, and put it in the refrigerator for at least 3 hours after cooling down. Cut into pieces and serve!
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