{"id":57889,"date":"2023-02-23T09:00:19","date_gmt":"2023-02-23T08:00:19","guid":{"rendered":"https:\/\/green-travel-blog.com\/?post_type=green_pearls_insighs&#038;p=57889"},"modified":"2023-03-10T15:14:31","modified_gmt":"2023-03-10T14:14:31","slug":"diy-nachhaltige-energybars-fuer-deine-wanderung-ohne-backen","status":"publish","type":"green_pearls_insighs","link":"https:\/\/green-travel-blog.com\/de\/green_pearls_insighs\/diy-nachhaltige-energybars-fuer-deine-wanderung-ohne-backen\/","title":{"rendered":"DIY nachhaltige Energybars f\u00fcr deine Wanderung (ohne Backen)"},"content":{"rendered":"<p>Das wichtigste auf einer Wanderung? Na klar, das sind die Snacks! Allerdings haben M\u00fcsli- und Energieriegel (ja, auch nachhaltige Energybars!) die bl\u00f6de Eigenschaft, dass sie meist einzeln in Plastik eingeschwei\u00dft sind. Am Ende einer Wanderung, gerade wenn diese \u00fcber mehrere Tage geht, kommt da ein ganz sch\u00f6ner Haufen M\u00fcll zusammen &#8230;<\/p>\n<p>Meine L\u00f6sung: Ich mache mir meine Riegel oder \u201eFlapjacks\u201c einfach selbst. So kann ich nicht nur auf einiges an M\u00fcll verzichten, sondern die Snacks auch ganz leicht meinem Geschmack anpassen.<\/p>\n<p>&nbsp;<\/p>\n<h2>Nachhaltige Energybars \u2013 Das steckt drin<\/h2>\n<p>Energybars sollen nicht nur lecker schmecken, sondern dienen nat\u00fcrlich auch einem Zweck: Sie versorgen dich mit Energie und f\u00fcllen zumindest einen Teil deiner Reserven wieder auf, wenn du lange unterwegs bist. Daf\u00fcr braucht es schnell verwertbare Kohlenhydrate, Proteine und Fetts\u00e4uren.<\/p>\n<p>&nbsp;<\/p>\n<h3>Quellen f\u00fcr N\u00e4hrstoffe:<\/h3>\n<p>Kohlenhydrate:<\/p>\n<ul>\n<li>Haferflocken<\/li>\n<li>Getrocknete Fr\u00fcchte<\/li>\n<li>Honig, Ahornsirup, Agavendicksaft<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Proteine und Fetts\u00e4uren:<\/p>\n<ul>\n<li>N\u00fcsse<\/li>\n<li>Saaten (z.B. Chia, Leinsaamen, Sonnenblumkerne)<\/li>\n<li>Kokos\u00f6l<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Nachhaltige Energybars selber machen<\/h2>\n<p>Gebe <strong>drei Essl\u00f6ffel Chiasamen in 100 Milliliter Wasser<\/strong> und lasse sie 10 Minuten quellen.<\/p>\n<p>In der Zwischenzeit kannst du <strong>zwei Essl\u00f6ffel Kokos\u00f6l<\/strong> erw\u00e4rmen bis es fl\u00fcssig ist. Das fl\u00fcssige \u00d6l gibst du dann zusammen mit <strong>10 Datteln<\/strong> (entsteint nat\u00fcrlich) und etwa <strong>100 Gramm Cranberries<\/strong> in einen Mixer. Dazu noch <strong>100 Milliliter<\/strong> <strong>Wasser<\/strong> und alles einmal durchp\u00fcrieren.<\/p>\n<p>Danach gibst du zu der Masse die Chiasamen, <strong>100 Gramm Haferflocken<\/strong> und <strong>100 Gramm Mandeln oder Haseln\u00fcsse<\/strong> hinzu. Je nach Geschmack folgt noch ein wenig Zimt oder Kakaopulver, oder was dir sonst noch schmeckt.<\/p>\n<p>Dann wieder p\u00fcrieren. Ich mag es, wenn noch ein paar St\u00fcckchen drin sind. Du kannst es aber auch komplett fein p\u00fcrieren, wenn dir das lieber ist.<\/p>\n<p>Die Masse kommt dann in eine kleine Auflaufform und f\u00fcr mindestens vier Stunden in den K\u00fchlschrank. Sobald es fest ist, kannst du es in St\u00fccke schneiden und in eine Dose packen.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Hinweis: Durch das Kokos\u00f6l werden die Riegel bei hohen Temperaturen wieder weich. Das hei\u00dft f\u00fcr Touren im Hochsommer solltest du lieber auf M\u00fcsliriegel oder gebackene Varianten zur\u00fcckgreifen. Die bleiben auch bei h\u00f6heren Temperaturen in Form \ud83d\ude09<\/em> &nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-53117\" src=\"https:\/\/green-travel-blog.com\/wp-content\/uploads\/2022\/06\/7.png\" alt=\"\" data-kale-share-title=\"(Beinahe) Zero-Waste in der Festival-Edition\" data-kale-share-url=\"https:\/\/green-travel-blog.com\/de\/green_pearls_insighs\/beinahe-zero-waste-in-der-festival-edition\/\" width=\"300\" height=\"80\"><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<hr>\n<p>Ideen f\u00fcr die n\u00e4chste Wanderung gesucht? Schau doch mal hier rein:<\/p>\n<figure id=\"attachment_53131\" aria-describedby=\"caption-attachment-53131\" style=\"width: 150px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/green-travel-blog.com\/de\/wandertouren-rund-um-green-pearls-partner\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-53131 size-thumbnail\" src=\"https:\/\/green-travel-blog.com\/wp-content\/uploads\/2022\/07\/teide-tenerife-oceano-AdobeStock-jfl-photography-150x150.jpeg\" alt=\"Teide auf Teneriffa,Vulkan, wandern\" data-kale-share-title=\"Wandertouren rund um Green Pearls\u00ae Partner\" data-kale-share-url=\"https:\/\/green-travel-blog.com\/de\/wandertouren-rund-um-green-pearls-partner\/\" width=\"150\" height=\"150\" srcset=\"https:\/\/green-travel-blog.com\/wp-content\/uploads\/2022\/07\/teide-tenerife-oceano-AdobeStock-jfl-photography-150x150.jpeg 150w, https:\/\/green-travel-blog.com\/wp-content\/uploads\/2022\/07\/teide-tenerife-oceano-AdobeStock-jfl-photography-500x500.jpeg 500w, https:\/\/green-travel-blog.com\/wp-content\/uploads\/2022\/07\/teide-tenerife-oceano-AdobeStock-jfl-photography-250x250.jpeg 250w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><figcaption id=\"caption-attachment-53131\" class=\"wp-caption-text\"><strong><span style=\"color: #99cc00;\">Wandertouren weltweit<\/span><\/strong><\/figcaption><\/figure>\n<figure id=\"attachment_57436\" aria-describedby=\"caption-attachment-57436\" style=\"width: 150px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-57436 size-thumbnail\" src=\"https:\/\/green-travel-blog.com\/wp-content\/uploads\/2023\/02\/mann-beim-fernwandern-in-den-bergen-\u00a9EVERST-150x150.jpeg\" alt=\"Mann wandert in den Bergen reisen allein mit Rucksack im Freien aktiven Urlaub in Norwegen gesunden Lebensstil Extremsportarten\" data-kale-share-title=\"Fernwandern f\u00fcr Einsteiger: Nachhaltig und zu Fu\u00df unterwegs\" data-kale-share-url=\"https:\/\/green-travel-blog.com\/de\/?p=57420\" width=\"150\" height=\"150\" srcset=\"https:\/\/green-travel-blog.com\/wp-content\/uploads\/2023\/02\/mann-beim-fernwandern-in-den-bergen-\u00a9EVERST-150x150.jpeg 150w, https:\/\/green-travel-blog.com\/wp-content\/uploads\/2023\/02\/mann-beim-fernwandern-in-den-bergen-\u00a9EVERST-500x500.jpeg 500w, https:\/\/green-travel-blog.com\/wp-content\/uploads\/2023\/02\/mann-beim-fernwandern-in-den-bergen-\u00a9EVERST-250x250.jpeg 250w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><figcaption id=\"caption-attachment-57436\" class=\"wp-caption-text\"><strong><span style=\"color: #99cc00;\">Fernwandern f\u00fcr Einsteiger<\/span><\/strong><\/figcaption><\/figure>\n<figure id=\"attachment_53198\" aria-describedby=\"caption-attachment-53198\" style=\"width: 150px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/green-travel-blog.com\/de\/wandern-in-deutschland-oesterreich-und-der-schweiz\/\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-53198 size-thumbnail\" src=\"https:\/\/green-travel-blog.com\/wp-content\/uploads\/2022\/07\/leni-mountain-soelden-freeridecenter-mountainbiking-150x150.jpg\" alt=\"\" data-kale-share-title=\"Wandern in Deutschland, \u00d6sterreich und der Schweiz\" data-kale-share-url=\"https:\/\/green-travel-blog.com\/de\/wandern-in-deutschland-oesterreich-und-der-schweiz\/\" width=\"150\" height=\"150\" srcset=\"https:\/\/green-travel-blog.com\/wp-content\/uploads\/2022\/07\/leni-mountain-soelden-freeridecenter-mountainbiking-150x150.jpg 150w, https:\/\/green-travel-blog.com\/wp-content\/uploads\/2022\/07\/leni-mountain-soelden-freeridecenter-mountainbiking-500x500.jpg 500w, https:\/\/green-travel-blog.com\/wp-content\/uploads\/2022\/07\/leni-mountain-soelden-freeridecenter-mountainbiking-250x250.jpg 250w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><figcaption id=\"caption-attachment-53198\" class=\"wp-caption-text\"><strong><span style=\"color: #99cc00;\">Wandern in der DACH-Region<\/span><\/strong><\/figcaption><\/figure>\n<div class=\"shariff shariff-align-center shariff-widget-align-center\" style=\"display:none\"><ul class=\"shariff-buttons theme-round orientation-horizontal buttonsize-medium\"><li class=\"shariff-button pinterest\" style=\"background-color:#669933;border-radius:15%\"><a href=\"https:\/\/www.pinterest.com\/pin\/create\/link\/?url=https%3A%2F%2Fgreen-travel-blog.com%2Fde%2Fgreen_pearls_insighs%2Fdiy-nachhaltige-energybars-fuer-deine-wanderung-ohne-backen%2F&media=https%3A%2F%2Fgreen-travel-blog.com%2Fwp-content%2Fuploads%2F2023%2F03%2Fpinterest-rezept-energy-bars.png&description=DIY%20nachhaltige%20Energybars%20f%C3%BCr%20deine%20Wanderung%20%28ohne%20Backen%29\" title=\"Pin it on Pinterest\" aria-label=\"Pin it on Pinterest\" role=\"button\" rel=\"noopener nofollow\" class=\"shariff-link\" style=\";border-radius:15%; 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