Multi-Grain Oat and Dried Fruit Energy Bars - Healthy DASH Recipe | DietsPremium | Diets Premium
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Multi-Grain Oat and Dried Fruit Energy Bars
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Multi-Grain Oat and Dried Fruit Energy Bars

Hypertension (DASH) Snack DASH Diet Hypertension Light Meal
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
45 min
Portion
12
Cena (Lidl)
$2.96
Koszt / porcja
$0.25
Number of ingredients needed for preparation
10
Calories
2365
Contains 197 calories per portion.
197 kcal
Protein/Portion
6g
Fat/Portion
7g
Carbs/Portion
28g
Fiber/Portion
~

Ingredients

Rolled oats

Rolled oats

200 Gram (200 Gram) • 738 kcal • $0.40
B: 27g
T: 14g
W: 126g
738 kcal
Oat Bran

Oat Bran

#Bran
50 Gram (50 Gram) • 195 kcal • $0.19
Oats Gluten
B: 6g
T: 3.6g
W: 34.7g
195 kcal
Mixed dried fruit

Mixed dried fruit

150 Gram (150 Gram) • 442 kcal • $0.57
B: 3.8g
T: 0.8g
W: 105g
442 kcal
Walnuts

Walnuts

#Walnuts
50 Gram (50 Gram) • 340 kcal • $0.71
Tree nuts Birch Pollen-Related Oral Allergy Syndrome
B: 8g
T: 30.2g
W: 9g
340 kcal
Sunflower and pumpkin seeds

Sunflower and pumpkin seeds

50 Gram (50 Gram) • 297 kcal • $0.45
B: 12g
T: 24.5g
W: 7g
297 kcal
Spices (cinnamon, cardamom, nutmeg)

Spices (cinnamon, cardamom, nutmeg)

3 Gram (3 Gram) • 10 kcal • $0.01
B: 0.2g
T: 0.2g
W: 1.8g
10 kcal
Cane Sugar

Cane Sugar

40 Gram (40 Gram) • 153 kcal • $0.15
B: 0.4g
T: 0.4g
W: 37g
153 kcal
Milk 1.5%

Milk 1.5%

200 Gram (200 Gram) • 92 kcal • $0.18
B: 6.6g
T: 3g
W: 9.6g
92 kcal
Water

Water

#Healthy Beverages
100 Gram (100 Gram) • 17 kcal • $0.17
B: 1g
T: 1g
W: 1g
17 kcal
Whole Chicken Eggs (S)

Whole Chicken Eggs (S)

#Chicken Eggs
1 Slice (1 Slice (60 g)) • 84 kcal • $0.13
Egg
B: 7.5g
T: 5.8g
W: 0.4g
84 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
7%

This recipe covers 7% of your daily calorie requirement.

Recipe: 197 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Rinse, dry, and finely chop dried fruits. In a large mixing bowl, combine rolled oats, oat bran, dried fruits, chopped walnuts, pumpkin and sunflower seeds, and aromatic spices (cinnamon, cardamom, nutmeg).
2
In a small saucepan, warm milk with water and brown sugar until dissolved, then cool slightly. Whisk in egg and pour into dry ingredients. Stir well until the mixture is uniformly moistened and sticky.
3
Line a baking sheet with baking parchment and spread mixture evenly to about 1.5 cm thickness. Bake at 160°C for about 30 minutes until set and fragrant. Slice into bars while still warm.
Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)

Macronutrient Distribution 1 porcja
2365 kcal
Protein
72.4g
Fat
83.4g
Carbs
331.4g
Multi-Grain Oat and Dried Fruit Energy Bars
Bio-Analysis Recipe

Multi-Grain Oat and Dried Fruit Energy Bars

2365 kcal B: 72.4g T: 83.4g W: 331.4g
Glycemic Load
IG 65 ŁG 215
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 125 nutrients organized by category and RDA coverage.
Contains allergens 5
Oats Gluten Tree nuts Birch Pollen-Related Oral Allergy Syndrome Egg
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
70 min • Glucose: ~325.2 mg/dL • Insulin: 308 µIU/mL
70 90 120 140 160 140 mg/dL ~325.2 mg/dL (70m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
215.4 / serving
Net carbohydrates: 294.9g
Glycemic Index IG
65 / 100
Peak glucose concentration
~325.2 mg/dL
Estimated peak time: 70 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 36.5g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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