Muesli bars. Benefits, calorie content, recipes, how to cook at home

However, some contain as much sugar, carbohydrates and calories as candy.

This article looks at the benefits and harms of granola bars and explains their health benefits.

Muesli bars - benefits and harm to human health

Nutritional value, calorie content of muesli

100 grams of classic muesli with nuts and dried fruits contain 340 kcal. The calorie breakdown is: 10% protein, 11% fat, 79% carbohydrates. 100 grams of the mixture contains 12% of the daily value of protein, 8% fat, 26% carbohydrates.

Information on the presence of nutrients in 100 grams of product is provided in the table:

Nutrients	per 100 grams of product	% Daily Value
Saturated fats	0.805 gr.
Polyunsaturated fats	1.315 gr.
Monounsaturated fats	2.38 gr.
Total fat	4.9 gr.	8%
Cholesterol	0
Sodium	231 mg	10%
Potassium	486 mg	12%
Carbohydrates	77.8 gr.	26%
Cellulose	7.3 gr.	29%
Sugar	31 gr.
Protein	9.7 gr.	12%

In addition, the chemical composition of muesli includes a wide range of vital vitamins and minerals. They are considered essential nutrients that work together to perform hundreds of functions in the body.

Nutritional value, calorie content of muesli

Water-soluble vitamins in muesli include: vitamin C, B1, B2, B3, B4, B6, B9, B12. Fat-soluble vitamins that mixtures contain include: alpha-carotene, vitamin A, beta-carotene, vitamins of group D. Minerals support the normal functioning of muscles, bones, heart, and are involved in the production of enzymes and hormones.

The presence of minerals per 100 grams of product is shown in the table:

Presence of minerals	Amount in mg per 100 g.	% Daily Value
Calcium	36	3,6
Iron	8,2	81,9
Phosphorus	225	32,1
Magnesium	67	16,8
Potassium	324	6,9
Copper	0,3	36,6
Zinc	2,6	23,5
Sodium	239	18,4
Selenium	21,2	38,5

Muesli bar with blueberries and lutein Lose weight in a week

Calorie content: 376 kcal

Proteins, g: 4.2

Fats, g: 12.4

Carbohydrates, g: 60

Ingredients: oat and wheat flakes, extruded cereals (rice, corn), molasses, dark confectionery glaze (sugar, vegetable fat, cocoa powder, emulsifier (lecithin), flavor identical to natural (vanillin)), raisins, dried apples, vegetable oil , blueberry, emulsifier (lecithin), acidity regulator (citric acid), humectant (sorbitol), flavor identical to natural (blueberry), lutein.

My comment: Again the glaze...It always ruins everything. Sugar, vegetable fat...But the calorie content can be called average if you compare all the samples. Lutein is a useful product for our vision, but... It’s in last place in the composition, and it’s clearly not worth buying a bar because of it. And why did the manufacturer mention it in the title? Yellow-red vegetables, persimmons, and eggs contain much more lutein.

Beneficial properties of muesli for weight loss

Is it possible to eat muesli for weight loss? This question is asked by many representatives of the fair sex. Everyone has repeatedly heard that cereal is healthy, because often in American TV series, housewives and business ladies eat this dish for breakfast with the whole family.

Muesli has long been a kind of prototype for the slim lady, thanks to commercials, women's magazines and health food posters. Considering the high calorie content of muesli bars, especially store-bought ones, they are not recommended for nutrition for those who want to really lose weight.

Beneficial properties of muesli for weight loss

But if you follow some rules, homemade muesli made from natural products will help you lose extra pounds and keep your body in good shape throughout the day. Adults need 30 grams of fiber per day, so a high-grain breakfast cereal is a good place to start the day.

In order for a product to be as useful as possible for people watching their weight, it must meet certain requirements:

1. Containing a minimum amount of additional ingredients, ideal granola bars consist of one or two types of quality dried fruit;
2. Various flavorings make the bars sweet and tasty, but do not provide any benefits. Icing sugar, honey, industrial sweeteners, and sugar substitutes turn a dietary product into an ordinary dessert.
3. Unfried granola bars are considered higher quality and healthier.
4. The saturated fat content must be at least 3% per 100 grams of product.
5. For the diet, the carbohydrate content should be less than 20 grams per 100 grams of muesli.
6. In order to lose weight, muesli should be prepared independently, with the addition of low-fat foods and juices.

You can’t eat snacks for breakfast, lunch and dinner every day, it won’t do you any good. To ensure proper metabolism, a person’s diet must not only be healthy, but also balanced.

Muesli bars, the recipe of which includes whole grain cereals, dried fruits, low-fat dairy products, natural juices, seeds and nuts, combine the balanced presence of proteins, fats and complex carbohydrates, along with the high energy level of the product.

1. Whole grains of cereals - the main part of the product, contain slow carbohydrates, which charge the body with a good supply of energy for a long time.
2. Cellulose, which wheat is rich in, is not digested or absorbed by the body, but at the same time reduces the calorie content of the product. In addition, it has a beneficial effect on metabolic processes, normalizes the functions of the gastrointestinal tract, and prevents the development of benign diseases.
3. Muesli with fermented milk products maintains the correct microflora of the stomach and intestines, eliminates constipation, and helps cleanse the body of toxic substances.
4. Nuts have a rich mineral composition: calcium, magnesium, phosphorus, iron, as well as complex proteins necessary for body tissues.
5. Pumpkin seeds reduce cholesterol levels and prevent the development of arthritis. Flaxseed is rich in unsaturated omega-3 fatty acids and amino acids. Sunflower seeds contain vitamin E and prevent the development of cardiovascular diseases.
6. Dried fruits are an indispensable source of antioxidants that protect cells from aging and improve immunity.

Contraindications for taking muesli

Along with the undeniably beneficial properties of a cereal product, the harm from store-bought snacks is usually associated with their composition. Most often, additional components that may contain vegetable fats, dangerous stabilizers and flavoring additives are harmful to health.

When buying muesli in a store, you should carefully study its composition. Muesli with added sweeteners, sugar, chocolate, exotic fruits and flavors is delicious and sweet. But the point here will not be the high calorie content in comparison with natural products, but the fact that the nutritional value of such a bar can be equated to cakes or fast food.

Bars with high-calorie ingredients such as chocolate, honey, coconut, if consumed regularly, can contribute to excess weight gain. Additionally, ingredients such as exotic fruits can be harmful for several reasons.

Contraindications for taking muesli

Firstly, unfamiliar fruits can cause allergic reactions, and secondly, they are often treated with all kinds of preservatives, which leads to dysfunction of the kidneys and stomach. The disadvantage of cereal bars is that they are low in ascorbic acid or vitamin C, so you should eat muesli with freshly squeezed juices or fruit.

Roasted and mixed nuts can aggravate chronic liver diseases. Sugar and artificial additives disrupt metabolic processes in people prone to excess weight, with diabetes and cardiovascular disorders.

Cereal snacks are good for children, but it is important to remember that children’s delicate intestines are not able to digest coarse fibers, so such products can only be introduced into children’s menus after 7 years. When buying store-bought muesli bars for children, you need to carefully study the composition of the product and avoid those that contain artificial colors and exotic fruits.

Benefit

First of all, muesli bars are an extremely simple and quick snack. You can carry the finished bar with you in your purse or in the car, so that if you suddenly feel hungry, you don’t have to look for another snack that could be harmful.

Secondly, they retain a feeling of fullness for a long time, as they take a long time to digest. If a person is on a diet, he can safely replace one meal without physical discomfort. In addition, compressed muesli flakes are an excellent alternative to sweets.

Both when purchasing a finished product and when preparing a bar at home, no large financial outlay is required.

How to choose muesli products

There are two types of muesli:

1. Baked (fried), which are mixed with natural juices, honey and baked at low temperatures. This mixture becomes crispier, it is sweeter, but there are also more calories.
2. Raw ones are not subject to heat treatment, and they are lower in calories.

Muesli bars, the recipe of which includes oatmeal, dried apricots, raisins, prunes and nuts, are a balanced and healthy composition, prepared at home. A store-bought product is, of course, much more convenient, but if you prepare muesli yourself, you can track and control the calorie content of the dish, add or remove certain products from the composition.

How to choose muesli products

The main thing is that all ingredients are of high quality and fresh. Good quality basic flakes have a creamy-yellowish or white tint, without dark inclusions, impurities or husks. It is best to choose products without flavorings, salt, or flavor enhancers in sealed, opaque packaging.

In paper packages, they easily deteriorate and absorb moisture, and in prepackaged transparent packages, when exposed to light, they quickly lose their beneficial properties. In high-quality products, when opening the packaging, there should be no foreign odors of rancidity or mold; this indicates long-term and improper storage of grains.

The quality of dried fruits is indicated by their appearance. The fruits must be whole, undamaged, dense and elastic, free from foreign impurities, traces of mold, larvae and insects. If dried fruits are wrinkled, it means that the drying technology was not followed and such products will not be tasty.

You should not purchase bright, glossy fruits; this indicates that they have been treated with special additives and preservatives that improve the appearance of the product. Important: along with the familiar dried plums, pears, apricots and cherries, store shelves are increasingly replenished with exotic goods such as dried pineapples, coconut flakes, mangoes, and passion fruit.

All this applies more to candied fruits, when the fruits are soaked, and then boiled in sweet syrup and dried. There is practically no benefit to them, but they may well provoke symptoms of allergic reactions, especially in children. Seeds and nuts of all types can be sold either peeled or in husks.

Unpeeled fruit is stored longer, does not oxidize, does not go rancid, and is not exposed to the environment. It is best to choose seeds in bulk, then you can try them. Good grains should not taste rancid, should not be yellow in color, and should not contain debris.

It is best to store grains in vacuum or metallized containers. As for nuts, preference should be given to fruits in shells, which should be free of mechanical damage and signs of rot. It is better to purchase whole grains rather than ground or crushed grains. The shelf life of such a product is much shorter.

Secrets of making muesli

There are many combinations for making mixtures at home, and the number of ingredients can be changed depending on your tastes and preferences.

Some ingredients, such as fresh berries and fruits, are best used immediately before eating muesli. When the mixture is prepared for several weeks, it is worth using dry ingredients, in which case it can stand in a cool place for quite a long time without losing its beneficial properties.

Secrets of making muesli

And in order to get not only a healthy, but also a tasty product, there are several secrets for making muesli:

• Choose regular, old-fashioned rolled oats or other cereals rather than instant cereals;
• raw seeds and nuts must be combined with other ingredients and baked in the usual format; fried nuts and dried fruits should be added after baking, otherwise they may darken;
• vegetable oils give the cereal mixture a crunchy taste, nut oils contribute to the integrity of the consistency, olive oil adds a spicy, bitter taste to the mixture, coconut oil adds a special aroma;
• liquid syrup or honey coats the mixture evenly and prevents the formation of lumps or a grainy structure;
• a small portion of brown sugar added to syrup or honey will add a pleasant caramelized taste;
• As the muesli cools on the baking sheet after baking, it continues to cluster and harden a bit, so it's best to remove it from the oven before it completely darkens.

Cereal bars at home without oven, recipe with photos

The set of ingredients is as follows:

• 2 cups cereal mixture;
• 70 g walnuts;
• 50 g flax seeds;
• 70 g sunflower seeds;
• 0.1 kg of honey;
• 1.5 tbsp. spoons of real cocoa;
• 75 g butter.

Cereal bars are made like this:

1. Pour the cereal mixture into the pan. Throw oil into them. You should stir constantly. The flakes must be brought to a light golden color.

2. Roast nuts, seeds and flax seeds.

3. Combine cereal, nuts and seeds.

4. In a frying pan, pour honey into them, while stirring this honey-cereal-nut mass follows until the mass begins to strive to unite into one conglomerate. Don't forget to add cocoa during the process.

5. Distribute the mass on the parchment while still hot;

6. Use a knife to leave grooves. These will be places where the resulting cereal layer can be broken.

7. Healthy kozinaki with honey are ready!

Muesli recipes

Muesli contains valuable dietary fiber, vegetable proteins, essential minerals, vitamins and complex carbohydrates. But most often this applies only to homemade muesli bars, the recipe and composition of which includes natural ingredients.

Blueberry Vanilla Yogurt Bars

A great option for breakfast, snack or dessert, it is quite simple and easy to prepare.

Blueberry Vanilla Yogurt Bars

For it you will need:

• 2 tbsp. oatmeal, gluten-free possible;
• 1 tbsp. rice krispies;
• ¼ tbsp. unsweetened grated coconut;
• ¼ tbsp. chopped, roasted almonds;
• 1 tbsp. l. chia seeds;
• ¼ tsp. salt;
• ½ tbsp. peanut or almond butter;
• ½ tbsp. honey;
• 0.5 tsp. vanilla sugar;
• 1 tbsp. dried blueberries.

Ingredients for yogurt coating:

• ¼ tbsp. thick yogurt;
• 1 tbsp. l. water;
• 1 tsp. vanilla extract;
• ½ tsp. gelatin;
• 1 tbsp. l. honey;
• a pinch of salt;
• 50 gr. powdered sugar

In a bowl, thoroughly mix the cereal, coconut, almonds, chia seeds and salt. Separately, you need to mix almond or coconut oil with honey and vanilla sugar. It is best to heat the mixture in the microwave for 30 seconds to 1 minute until it is liquid and hot enough.

The dry workpiece is poured with warm liquid and kneaded well until smooth and moist. Next, blueberries are carefully added, mixed and the finished mixture is placed in an even layer in a container covered with parchment paper.

Using the back of the machine, the mixture is pressed firmly until it becomes compacted into the layer. After which, the muesli goes into the freezer for 1 - 2 hours. Now you can cut the layer into 5 - 8 bars and return it to the freezer. For the glaze, add water to the gelatin and let it swell (you can warm it up a little in the microwave), add vanilla and beat a little.

Separately mix yogurt, honey and a pinch of salt and add gelatin. Next, add powdered sugar and beat until thick. Frozen bars are dipped one side at a time into the prepared yogurt and placed on a baking sheet with parchment paper. As soon as the bars are completely dry, the same manipulations are carried out with the other side of the muesli.

It's best to leave them overnight until the yogurt is dry to the touch. Instead of gelatin, you can use ¼ tsp. agar-agar powder.

Store the finished product in a container in the refrigerator for a week or in the freezer for up to 3 months. Calorie content of the dish per 100 grams. of the product is 340 kcl, proteins - 2.88 g, fats - 12.05 g, carbohydrates - 29.52 g. Instead of blueberries, you can use any berries and dried fruits.

Whole Grain Raspberry Energy Bars

Muesli bars, the recipe of which contains wheat kernels, are rich in B vitamins, minerals, zinc, magnesium and fiber, making it a quality, energy-packed breakfast or snack for those who care about their health.

Whole Grain Raspberry Energy Bars

To prepare muesli you will need:

• 2 tbsp. whole grain flour;
• ½ tbsp. wheat germ;
• ½ tbsp. Sahara;
• ½ tsp. salt;
• 400 gr. butter;
• ½ tbsp. oatmeal;
• ½ tbsp. walnuts;
• ½ tbsp. honey;
• 2 tbsp. l. ground flax;
• ¾ tbsp. raspberry jam or marmalade;
• 1 tbsp. l. lemon juice

In a large bowl, mix flour, wheat germ, sugar and salt. Softened butter is added here and, using a mixer, everything is whipped until smooth. A fifth of the finished mixture should be set aside for later use.

The remaining mass is evenly distributed on the baking sheet and compacted to a height of 1 cm. Before this, the baking sheet must be lined with foil, distributing it so that the edges of the foil hang down, and grease with olive oil. The cake is baked in the oven at a temperature of 190 - 200 ° C for 15 minutes, until its edges turn brown.

The reserved mass is mixed with nuts, flax seeds and 1 tablespoon of sugar (preferably brown).

Place jam, fresh raspberries and lemon juice in a separate container and mix everything carefully. The resulting mixture is laid out and distributed over the hot cake, sprinkled with ready-made crumbs on top and baked for about 20 minutes until golden brown. After the muesli has cooled, it must be cut into squares or bars.

The recipe for this type of food is quite satisfying and nutritious, so it is suitable for active people involved in sports. Since the composition contains sugar, you should not abuse the bars. You can snack on them after a workout or on the go if there are no other options. Nutritional value of the dish per 100 grams. of the product is 384 kcl, proteins - 4.63 g, fats - 26.54 g, carbohydrates - 31.57 g.

Homemade muesli

A delicious combination of healthy multigrain products and juicy pieces of fruit that any sweet tooth will appreciate.

Homemade muesli

Ingredients for the recipe:

• 1 apple;
• 1 pear;
• 1 banana;
• 20 gr. chopped almonds;
• 30 gr. raisins;
• 30 gr. dried apricots;
• 30 gr. prunes;
• 1 tbsp. l. honey;
• 2 tbsp. oatmeal;
• 200 gr. chocolate;
• 100 ml. cream

The fruits are washed, peeled and grated on a fine grater. The banana is mashed with a fork until it becomes puree, the dried fruits are finely chopped. All ingredients are mixed in a container and infused for 10 minutes. The finished mixture is placed on a baking sheet lined with baking paper. The muesli is baked in the oven at 180°C for 20 minutes.

For the glaze, melt the chocolate in a water bath, add cream, and mix well. Hot muesli is coated with a thin layer of chocolate and sliced. The nutritional value of the product will be 247 kcal, proteins 4.4 g, fats 10.4 g, carbohydrates 36.6 g. per 100 grams of product.

Tropical Dreams

For the no-bake muesli recipe you will need:

• 2 bananas;
• 300 gr. oatmeal;
• 300 gr. pitted dates;
• 100 gr. pine nuts;
• 40 gr. coconut flakes;
• 1 tbsp. l. brown sugar;
• 4 tbsp. l. peanut butter.

  
  Tropical Dreams

In a heavy-bottomed frying pan, combine the oats with the brown sugar and caramelize for 5 minutes over low heat. The mixture must be stirred constantly so that it becomes evenly sticky at the end of cooking. Separately, beat dates and bananas in a blender until smooth.

Peanut butter is gradually introduced into the oat mixture, the fruit mixture is added and mixed well. Pine nuts and coconut shavings are poured into the finished muesli and the mass is mixed well again. The baking dish is covered with parchment paper, onto which the mixture is laid out and compacted tightly.

Rectangular cuts are made on the resulting cake with a knife, and the mold is sent to the freezer for 20 minutes, after which the layer can be cut into snacks. The finished product should be stored in an airtight container in the refrigerator. The nutritional value of the product per 100 grams will be 247 kcal, proteins 4.4 g, fats 10.4 g, carbohydrates 36.6 g.

Protein (protein)

“Protein Bar”, from – 50 g, average price – 65 rubles.

173 kcal, USED – 8/5/23

It is not by chance that I start the review with this brand. Look how this product is designed. Stylish dark packaging and large PROTEIN inscription. It inspires confidence, doesn't it? Moreover, we all know how important protein (that is, protein) is for weight loss. But let's take our time and look at the label.

Let me remind you that in accordance with the current rules, the manufacturer is required to indicate the composition, starting with the ingredient that is most abundant, and then in descending order.

We read the label: glucose syrup, sugar, coconut flakes, whey protein concentrate... there is no need to continue further.

Surprisingly, sugar comes first in a protein bar—23 grams per serving, which is a generous tablespoon. Agree that even calling it protein is wrong; rather, it is a sugar bomb, suitable only for professional athletes during intense training. And an overweight person should definitely stay away from such a snack - such a bar will not give anything other than a sharp attack of hunger and a craving for sweets.

This example once again shows how important it is to study labels before purchasing, and not to trust only advertising labels.

"Turboslim" from - 50 g, price - 130 rubles.

110 kilocalories, USED – 8/4/9

The composition is quite balanced, the ratio of proteins and carbohydrates is almost 1:1 with a slight advantage of the latter. The downside I would consider is that the product contains only simple carbohydrates and no complex ones at all. The price of this bar, it seems to me, is “biting” - 130 rubles for 50 grams of food is expensive.

“Black Forest” from – 40 g, price – 64 rub.

144 kilocalories, USED – 7/4/18.4

How to store homemade muesli

Muesli bars, the recipe of which is based on natural products, are best stored in a dark, dry place away from heat sources. Under such conditions, the shelf life can reach several months. For long-term storage, it is better to place the muesli in a tightly sealed bag or an airtight transparent container.

Important: if the mixture contains nuts, then the high concentration of fat in them can lead to rancidity of the muesli. The nuts will stay fresh for several weeks at room temperature, up to four months in the refrigerator, and eight months in the freezer.

How to store homemade muesli

The refrigerator is not suitable for storing muesli, firstly, the flakes can quickly absorb moisture and soften, and secondly, they can absorb extraneous odors from food. You can freeze the mixture and granola bars by wrapping them tightly in plastic wrap or freezer bags.

Unroasted mixtures may lose their crunchiness over time, which means they have become saturated with moisture. To return the muesli to its original quality, dry it in the oven at high temperature for several minutes. Signs of a spoiled product include moldy or rancid odors, fungal growth, discoloration, and loss of consistency of the mixture.

In this case, it is better to get rid of the granola.

For those for whom a healthy diet has become the norm, muesli bars will become a source of energy, high nutritional value and will provide the body with building substances for a long time. The variety of recipes is ideal for fasting days, allowing you to optimize your weight without violating the principles of a balanced diet.