Cranberries and chocolat ENERGY BARS with lentils
Add legumes is a good way to reduce the glycemic index (GI) of food. Lentils, white beans and yellow peas reduce GI of bread, muffins and cookies without altering the taste. They are used cooked or mashed or as flour that is incorporated in our preparation.
Ingredients:
250ml (1 cup) canned lentils, rinsed and strained
4 egg whites
60ml (1/4 cup) vegetable oil
125ml (1/2 cup) unsweetened apple compote
80ml (1/3 cup) agave syrup*
5ml (1 teaspoon) vanilla extract
125ml (1/2 cup) bran flakes
500ml (2 cups) oat flakes (slow cooking)
1.25ml (1/4 teaspoon) grind cinnamon
125ml (1/2 cup) dried cranberries
100g dark chocolate (70% cacao and more), cut into small pieces
Preheat oven to 375 ºF (190ºC).
Using a fork, mash the lentils to get a purée. Keep it for later.
Beat the egg whites in a large bowl, and then add the lentils, oil, apple compote, agave syrup and vanilla. Mix thoroughly.
Add flour, cereals, oat, dried cranberries, dark chocolate and cinnamon. Mix well.
Spread the mixture into a 20cm (8 inch) square pan, lightly greased and bake in oven during 20-25 minutes.
Leave to cool, and then cut it into 16 pieces.
* Agave syrup is a natural sugar from the sap of a cactus native from Mexico which is also used to produce tequila. Its taste is more neutral and less viscous than honey. It has a lower glycemic index that most of all other natural sweeteners (GI between 15 and 20). It has a sweetening power higher than the one of white sugar, that is to say 1.4, then it is recommended to replace 1 cup of sugar by 2/3 cup of agave syrup in recipes. Agave syrup can be found in many health food stores.
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