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Good Living / Snack

Millet and tahini energy bars

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

Millet and tahini energy bars

Method

  • In a pot, boil the millet according to the packet’s instructions. It will double in volume, so you will have 400 g boiled millet.
  • In a bowl, soak the dates in water for 5-10 minutes. 
  • Line a 20x25 cm baking pan with parchment paper and set it aside until needed. 
  • Drain the dates by squeezing them well with your hands and pat them dry with kitchen paper, so to remove the excess water. 
  • Add them into a food processor and beat them well until they are completely pureed. 
  • Add the tahini, the salt, and beat until the ingredients are homogenized. 
  • Transfer the mixture to a bowl, add the boiled millet, and mix with a serving spoon until there is a soft dough. 
  • Add the nuts, the pumpkin seeds, the sesame seeds, and mix well.
  • Pour the mixture into the pan, cover it with a piece of parchment paper, and press with your hands to spread it evenly into the pan. 
  • Transfer the baking pan to the freezer for 6-8 hours so that the mixture thickens well. 
  • Remove from the freezer and cut into pieces.
  • Sprinkle with finely chopped pistachios and serve.
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Nutritional
Chart

Nutrition information per portion

204
Calories (kcal)
10 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

11.0
Total Fat (g)
16 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.3
Saturated Fat (g)
7 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

19.0
Total Carbs (g)
7 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

13.0
Sugars (g)
14 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

5.6
Protein (g)
11 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

3.0
Fibre (g)
12 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.36
Sodium (g)
12 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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