{"id":2157,"date":"2021-03-21T06:00:11","date_gmt":"2021-03-21T05:00:11","guid":{"rendered":"https:\/\/madebymary.se\/?p=2157"},"modified":"2024-08-29T16:34:08","modified_gmt":"2024-08-29T14:34:08","slug":"hur-jag-gor-min-egen-energibar","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/hur-jag-gor-min-egen-energibar\/","title":{"rendered":"Hur jag g\u00f6r min egen energibar"},"content":{"rendered":"<p>Att ha en energibar till hands \u00e4r ett perfekt s\u00e4tt att f\u00e5 en snabb och n\u00e4ringsrik energikick under dagen. Butiksk\u00f6pta energibars kan dock vara fulla av socker och tillsatser, s\u00e5 jag best\u00e4mde mig f\u00f6r att g\u00f6ra mina egna. H\u00e4r delar jag med mig av hur jag g\u00f6r mina egna energibars, fyllda med naturliga ingredienser och utan on\u00f6diga tillsatser.<\/p>\n<h2>F\u00f6rberedelser och ingredienser<\/h2>\n<p>F\u00f6r att g\u00f6ra energibars hemma beh\u00f6ver du n\u00e5gra grundl\u00e4ggande ingredienser. Det b\u00e4sta med att g\u00f6ra egna energibars \u00e4r att du kan anpassa dem efter din egen smak och kostbehov.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 dl havregryn<\/li>\n<li>1 dl mandlar<\/li>\n<li>1 dl valn\u00f6tter<\/li>\n<li>1 dl torkade dadlar<\/li>\n<li>1 dl torkade aprikoser<\/li>\n<li>1 dl honung eller agavesirap<\/li>\n<li>2 msk kokosolja<\/li>\n<li>1 dl mandelsm\u00f6r eller jordn\u00f6tssm\u00f6r<\/li>\n<li>1 tsk vaniljpulver<\/li>\n<li>En nypa <a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">salt<\/a><\/li>\n<li>1 dl m\u00f6rk choklad (valfritt)<\/li>\n<\/ul>\n<h2>Steg 1: F\u00f6rbered basen<\/h2>\n<p>Basen i mina energibars best\u00e5r av havregryn och n\u00f6tter. Dessa ger en bra balans av kolhydrater, <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> och fett som h\u00e5ller energiniv\u00e5erna uppe.<\/p>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Mixa havregrynen i en matberedare tills de blir till ett grovt mj\u00f6l.<\/li>\n<li>Grovhacka mandlar och valn\u00f6tter, eller mixa dem snabbt i matberedaren s\u00e5 att de fortfarande har lite textur kvar.<\/li>\n<li>L\u00e4gg havregrynen och de hackade n\u00f6tterna i en stor sk\u00e5l.<\/li>\n<\/ol>\n<h2>Steg 2: F\u00f6rbered de torkade frukterna<\/h2>\n<p>Torkade dadlar och aprikoser ger naturlig s\u00f6tma och fungerar som ett bindemedel f\u00f6r att h\u00e5lla ihop barsen.<\/p>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Mixa dadlar och aprikoser i matberedaren tills de bildar en klibbig massa.<\/li>\n<li>Tills\u00e4tt denna massa till sk\u00e5len med havregryn och n\u00f6tter.<\/li>\n<\/ol>\n<h3>Steg 3: F\u00f6rbered den v\u00e5ta blandningen<\/h3>\n<p>Den v\u00e5ta blandningen hj\u00e4lper till att binda samman alla ingredienser och ger en kr\u00e4mig konsistens.<\/p>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Sm\u00e4lt kokosoljan i en liten kastrull p\u00e5 l\u00e5g v\u00e4rme.<\/li>\n<li>Tills\u00e4tt honung eller agavesirap och mandelsm\u00f6r eller jordn\u00f6tssm\u00f6r till den sm\u00e4lta kokosoljan och r\u00f6r om tills allt \u00e4r v\u00e4l blandat.<\/li>\n<li>Tills\u00e4tt vaniljpulver och en nypa salt.<\/li>\n<\/ol>\n<h2>Steg 4: Blanda allt och forma bars<\/h2>\n<p>Nu \u00e4r det dags att blanda alla ingredienser och forma barsen.<\/p>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>H\u00e4ll den v\u00e5ta blandningen \u00f6ver de torra ingredienserna i sk\u00e5len.<\/li>\n<li>Blanda v\u00e4l tills alla ingredienser \u00e4r j\u00e4mnt f\u00f6rdelade och blandningen \u00e4r klibbig.<\/li>\n<li>Kl\u00e4 en bakform med bakpl\u00e5tspapper. Tryck ner blandningen i formen och j\u00e4mna ut ytan med baksidan av en sked.<\/li>\n<\/ol>\n<h2>Steg 5: Tills\u00e4tt choklad (valfritt)<\/h2>\n<p>Om du vill ha lite extra lyx kan du tills\u00e4tta m\u00f6rk choklad p\u00e5 toppen av barsen.<\/p>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Sm\u00e4lt den m\u00f6rka chokladen i en v\u00e4rmet\u00e5lig sk\u00e5l \u00f6ver en kastrull med sjudande vatten.<\/li>\n<li>Ringla den sm\u00e4lta chokladen \u00f6ver energibarsen i formen.<\/li>\n<li>L\u00e5t chokladen stelna innan du sk\u00e4r upp barsen.<\/li>\n<\/ol>\n<h2>Steg 6: Kyl och sk\u00e4r upp<\/h2>\n<p>F\u00f6r att energibarsen ska h\u00e5lla ihop och f\u00e5 r\u00e4tt konsistens beh\u00f6ver de kylas.<\/p>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>St\u00e4ll formen i kylsk\u00e5pet i minst 1 timme, eller tills blandningen har stelnat helt.<\/li>\n<li>Ta ut formen ur kylsk\u00e5pet och lyft upp energibarsen med hj\u00e4lp av bakpl\u00e5tspappret.<\/li>\n<li>Sk\u00e4r upp i \u00f6nskad storlek och f\u00f6rvara i en luftt\u00e4t beh\u00e5llare i kylsk\u00e5pet.<\/li>\n<\/ol>\n<h2>Tips och variationer<\/h2>\n<p>Det finns m\u00e5nga s\u00e4tt att variera dina energibars beroende p\u00e5 vad du gillar och vad du har hemma.<\/p>\n<p><strong>H\u00e4r \u00e4r n\u00e5gra tips och variationer:<\/strong><\/p>\n<ul>\n<li><strong>Torkad frukt<\/strong>: Byt ut dadlar och aprikoser mot torkade tranb\u00e4r, russin eller fikon.<\/li>\n<li><strong>N\u00f6tter och fr\u00f6n<\/strong>: Prova olika typer av n\u00f6tter som cashewn\u00f6tter, hasseln\u00f6tter eller pumpafr\u00f6n.<\/li>\n<li><strong>Kryddor<\/strong>: Tills\u00e4tt kryddor som kanel, kardemumma eller ingef\u00e4ra f\u00f6r extra smak.<\/li>\n<li><strong>Superfoods<\/strong>: Addera chiafr\u00f6n, linfr\u00f6n eller kakao nibs f\u00f6r extra n\u00e4ring.<\/li>\n<\/ul>\n<h2>Avslutande tankar<\/h2>\n<p>Att g\u00f6ra egna energibars hemma \u00e4r b\u00e5de enkelt och roligt. Du kan anpassa ingredienserna efter din egen smak och kostbehov, och undvika on\u00f6diga tillsatser och socker. Dessa energibars \u00e4r perfekta f\u00f6r att ge dig en h\u00e4lsosam energikick under dagen, oavsett om du \u00e4r p\u00e5 jobbet, tr\u00e4nar eller bara beh\u00f6ver n\u00e5got snabbt och n\u00e4ringsrikt. Prova detta recept och uppt\u00e4ck hur l\u00e4tt det kan vara att g\u00f6ra dina egna h\u00e4lsosamma snacks!<\/p>","protected":false},"excerpt":{"rendered":"<p>Att ha en energibar till hands \u00e4r ett perfekt s\u00e4tt att f\u00e5 en snabb och n\u00e4ringsrik energikick under dagen. Butiksk\u00f6pta energibars kan dock vara fulla av socker och tillsatser, s\u00e5 jag best\u00e4mde mig f\u00f6r att g\u00f6ra mina egna. H\u00e4r delar<\/p>","protected":false},"author":1,"featured_media":3831,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[2,21],"tags":[],"class_list":["post-2157","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-godis-snacks","category-recept","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hur jag g\u00f6r min egen energibar - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/hur-jag-gor-min-egen-energibar\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hur jag g\u00f6r min egen energibar - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att ha en energibar till hands \u00e4r ett perfekt s\u00e4tt att f\u00e5 en snabb och n\u00e4ringsrik energikick under dagen. 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