These banana oat bars are good for a grab and go breakfast – you know if you need to have a dashboard breakfast on the run! Some mornings just play out that way. They are also perfect for taking on a hike or a bike ride. Sometimes you need a little snack with a cup of mid afternoon tea or coffee – they fill that need too! I wrap them up individually and freeze them. Let them thaw on the counter or warm them up in the microwave and enjoy.
These aren’t a wimpy little bar – no they are a nice size so you really feel like you have had a treat!
I always add a little cinnamon and freshly grated nutmeg to boost the flavor and add a hint of sweetness.You want to use really ripe bananas as that is were most of the sweetness is coming from. If you don’t like raisins or dates you could use dried cranberries, dried blueberries or dried apricots. These bars are not very sweet which I like because they don’t send you on a carb craving streak like overly sweet treats do. Sometimes these turn out really moist and other times a little drier – I think it depends on how big the bananas are. Either way I like them!
This recipe calls for just one tablespoon date sugar which is made from ground dehydrated dates. It’s less refined than cane sugar and can be used one for one in place of brown sugar in recipes. It can be found in health food stores and Whole Foods. If you can’t find it then substitute whatever kind of sweetener you have like sucanat, agave, honey, or maple syrup. If you prefer things on the sweet side you might need to use more sweetener than the recipe calls for – I’ll let you be the judge of that!
Yummy Banana Oat Bars
- 2 cups quick cooking rolled oats
- 1/2 cup unsweetened shredded coconut
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon freshly grated nutmeg or ground nutmeg – but freshly grated has more flavor.
- 1/2 cup raisins or chopped dates or dried fruit of your choice
- 1/4 cup chopped walnuts
- 2 large very ripe bananas, mashed
- 1/2 teaspoon vanilla extract
- 1/4 cup unsweetened applesauce
- 1 tablespoon date sugar
Preheat oven to 350 degrees.
Spray a 9 x 9 inch pan with non stick spray or line it with parchment paper or use a silicone baking pan.
In a small bowl mix oats, coconut, cinnamon, nutmeg, raisins or dates and walnuts.
In another small bowl mash the ripe bananas, add vanilla extract, applesauce and date sugar and stir to combine. Add banana mixture to oat mixture and stir until well combined. Spread into prepared baking pan.
Bake in preheated oven for 25-30 minutes. Let cool then cut into 8 bars. Refrigerate or freeze bars to preserve freshness.
Yield: 8 bars
Serving Size: 1 bar
Per Serving; 190 Calories, 6.9 g Fat, 29.2 G Carbohydrates, 4.1 g Fiber, 3.9 g Protein, 4.4 mg Sodium, o mg Cholesterol
Recipe Adapted from Dr Fuhrman’s “Eat To Live”paperback book pg 373.