【食譜+實作影片】免烤花生燕麥棒 (全素, 無麵粉) No-Bake Peanut Butter Oatmeal Bars (Vegan, Gluten-Free)

製作日期:2016/12/28

我從小就愛花生醬,常常在網路上看食譜,想做 花生燕麥棒 想很久,去年下旬終於做了。而這個讓我一試成主顧的花生燕麥棒食譜,是改自前陣子在YouTube上看到這個食譜。作法真的很簡單,而且免烤,整個過程不用10分鐘!

I have loved peanut butter since I was a little child. I often see some recipe online, and the idea of making peanut butter oatmeal bars has been on my must-have-to-do list for a while. In the last half month of 2016, I finally made them!

This recipe is adapted from this recipe I watched on YouTube, and it becomes my one-time favorite. It’s really easy and no baking is required. Most of all, it only takes 10 minutes (or less) to make!

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製作時就可以一直聞到花生香氣,記得要使用天然花生醬,何謂”天然”?就是成份標示那裡,除了花生與糖或鹽之外,
沒有其它的東西(市售大多會添加其它植物油脂)。

若是擔心或是覺得天然花生醬比較難買,最直接的方式就是自製花生醬。‧

In the making process, the fragrance of peanut butter keeps alluring me.
BTW, remember to use “natural” peanut butter, which should only has peanut or some sugar and salt on its label, no other stuff.

If you find natural peanut butter is not handy, you can also make it by yourself. In fact, I’ll always recommend  make butter by your own.

【食譜+實作影片】自製花生醬 (無添加油脂與糖) 
Homemade Peanut Butter (no sugar or oil added)
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這個燕麥花生棒沒有精緻糖,也無蛋奶,有花生中豐富的天然植物性蛋白質與脂肪,燕麥中豐富的維生素與礦物質提供給身量能量,可以拿來當早餐或是點心吃。

這次我還加了香蕉脆片在裡頭,讓口感和味道都更豐富。個人真心覺得香蕉與花生的味道比與巧克力還要搭!

This oatmeal peanut butter is refined sugar free, dairy free, and have no egg. Peanut butter is rich in protein and natural fats. The high content of vitamins and minerals in oats can give the body energy to get through the day. It’s really great for breakfast or snacks.

Let’ do this!

(※ 引用食譜煩請註明出處與原文網址.勿拿此食譜行商業行為 ※)

 

免烤花生燕麥棒
No-Bake Peanut Butter Oatmeal Bars

(參考改自:SparklesAndSuch26-HEALTHY Peanut Butter Energy Bars!)

  • 特別器具 Special equipment:
    • 可冷藏適合裝的容器
    • Any container that can be stored in the fridge

  • 食材 Ingredients:
  • 燕麥片 (1/2 cup) 50 g rolled oats
  • *亞麻籽粉 ground flax seed * 2 Tbs + 2 tsp
  • 椰子粉 (1/2 cup) desiccated coconut 8 Tbs
  • 肉桂粉 ground cinnamon 1/4 tsp
  • 鹽 pinch of salt 1小撮
  • *花生醬 (1/4 cup) peanut butter 55 g
  • 蜂蜜 honey  2 Tbs
  • 香草精 vanilla extract 1 tsp
  • *一小把香蕉脆片 a handful of banana chips
  • 一小把蔓越莓乾 (非必要)  a handful of dried cranberries (optional)

PS.
*花生醬顆粒或滑順都可以
*亞麻籽粉就是將亞麻籽用研磨機磨成粉末狀
*香蕉脆片也可以換成巧克力豆

*Both crunchy and smooth peanut butter work.
*Make your own ground flax seed by placing the flax seed in a coffee/spice grinder.
*You can sub chocolate chips for banana chips.


  •  準備工作 Preparation
    • 食材秤量好
    • 若蔓越莓乾比較大顆,先大略切分
    • Measure all ingredients
    • If your dried fruits tends to be too big, roughly chop them before using.

.作法/步驟 Step:
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1.將亞麻籽粉、燕麥片、鹽、肉桂粉、椰子粉放到同一盆中,混合均勻
Place ground flax seed, rolled oats, salt, cinnamon, and desiccated coconut in a large bowl. Mix well.

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2.於另一碗中將花生醬、蜂蜜、香草精混合,
倒入乾料盆(2.)中,用刮刀(或乾淨的手)混合均勻

In another bowl, combine peanut butter, honey, and vanilla extract. Then pour the mixture to the dry ingredients, mix well with a spatula or your hands. (Hands really work better in this case.)

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3.加入扒成小片的香蕉脆片和蔓越莓乾,再混合均勻

Add the roughly crushed banana chips and dried cranberries, mix again.

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4.填入容器中,用手壓緊後蓋上蓋子或封住,放入冰箱冷藏至少2小時或放隔夜

Press them into the container with your hand.Place the lid on or wrap it well. Refrigerate at least 2 hours or overnight.

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我是前一天下午製作,隔天早上才拿出來。這次我是直接拿保鮮盒來裝,因為保鮮盒有蓋子,直接蓋上就好了,不用再用保鮮膜包,比較方便。

I made them in the afternoon, so I refrigerate them overnight. This time I use a glass container, whose lid make storing easier than using plastic wrap.

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5.冰透後再拿出來切分成適當大小即可
Remove from the fridge & cut into any shape you want.

這個花生燕麥棒因為有亞麻籽的關係,所以黏得滿緊的,且可以直接在容器裡分切。

Thanks for the flax seeds, these peanut butter bars can hold them together and make it more easier to cut just in the container.

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蔓越莓乾我不一定每次都會加,這次有加,加了顏色會變得較好看。

I don’t add dried cranberries every time. It’s prettier to have them, though.

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Bon appétit!

〔實作影片〕免烤花生燕麥棒 (無奶蛋, 無麵粉)
No-Bake Peanut Butter Oatmeal Bars (Dairy-Free, No Egg, GF)


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