Want to stay alert and perform your best? Look no further than these delicious banana oat bars! Ripe bananas give the bars their sweetness, plus a natural source of potassium. Plus, oats provide whole grains and 5g of protein per serving. Add nuts, seeds, and dried fruits for an energizing boost.
Here’s how to make them:
- A convenient and nutritious snack that you can enjoy anytime, anyplace!
Ingredients
Crave a yummy, nutricious snack? Make Energizing Ripe Banana Oat Bars! This no-bake treat calls for some easy ingredients. Just grab some rolled oats, coconut flakes, ripe bananas, peanut butter, honey and maple syrup from your pantry. Let’s take a peek at how these yummies come together!
Ripe Bananas
Ripe bananas are great fuel! They contain natural sugars, vitamins, minerals, and they’re low-fat and low-calorie. Eat ’em raw or add to recipes like smoothies and oatmeal bars.
Using ripe bananas for snacks like oat bars is better. The skin darkens, so it’s easy to pick ripe ones from the store. Mash or puree for no-bake oat bars. Mix with nuts, dried fruits, and even peanut butter for extra flavor and protein. Ripe bananas make homemade snacks in no time!
Rolled Oats
Rolled oats are a breakfast and baking favorite for their hearty, nutty flavor. They are also a nutrition powerhouse! Vitamin B1, phosphorus, magnesium and iron make them a great source of energy that won’t burn out fast. Plus, rolled oats can help reduce cholesterol and regulate blood pressure.
One cup (80 grams) is packed with 307 calories from complex carbohydrates. Fuel yourself throughout the day with this nutrient-dense food!
Nuts and Seeds
Nuts and Seeds offer amazing sources of healthy fats, protein, vitamins, and minerals. They make dishes more flavorful and nutritious. Walnuts, almond slices, and sesame seeds are included in the Energizing Ripe Banana Oat Bars recipe.
Walnuts contain healthy fats, protein, fibre, and minerals like zinc, iron, and magnesium. They also contain unique omega-3-fatty acids to benefit heart health and cholesterol levels.
Almond slices have essential minerals like calcium for strong bones. Vitamin E in almonds is an antioxidant to protect against cell damage and premature aging.
Sesame seeds include plant lignans to help prevent cardiovascular disease and inflammation. They are a great source of minerals like zinc, iron, and magnesium. Plus, they include lots of fibre!
Sweetener
You’ll need a plant-based sweetener like coconut sugar or maple syrup.
- Coconut sugar is made from coconut palm sap. It’s light caramel with a hint of butterscotch and not as sweet as white sugar. But it has minerals like iron and zinc.
- Maple syrup is natural sap from maple trees. It’s buttery sweet with caramel and molasses notes.
For added nutrition, add dates or date paste to your recipe. It’ll give an extra natural sweetness.
Spices
Spices add flavor and also provide health benefits. For energizing banana oat bars, these spices offer digestion and immune system support:
- Cardamom: from flowering evergreen plants, it aids digestion, reduces inflammation, and increases immunity.
- Ginger: anti-inflammatory, to reduce nausea and aid digestion.
- Cinnamon: sweet, it regulates blood sugar and improves circulation.
- Nutmeg: earthy flavor, it helps digestion and maintains blood pressure. Include it in oat bars regularly.
Preparation
Energize with these Ripe Banana Oat Bars! A quick and yummy snack, perfect for on-the-go or at home. Simple, nutritious ingredients make you feel good. Ready? Let’s begin!
Preheat oven
Heat up your oven to 350°F! Once ready, line a 9×13-inch baking pan with parchment paper. This will make sure there’s no sticky mess and that the bars don’t stick while they bake. If you prefer, you can spread a light layer of oil or cooking spray over the parchment paper.
Mash the bananas
Mash four medium ripe bananas in a bowl with a fork to make Energizing Ripe Banana Oat Bars. It depends on your desired consistency how much you should mash them. The mashed bananas give sweetness and moisture without added sugar. Use only ripe bananas, not unripe ones – they can be too starchy and firm.
Combine all the ingredients and enjoy a nutritious snack full of natural flavor!
Combine the dry ingredients
Mix together the dry ingredients in a large bowl. Whole wheat flour, oats, cinnamon, and coconut sugar. Any variety of oats works. Add crunch with chopped nuts or seeds like almonds or pumpkin seeds.
Mash ripe bananas into a creamy paste. Stir in melted coconut oil and dairy-free milk. Make sure no clumps remain. Batter should have an oaty texture.
Scoop two tablespoons at a time into an 8’x8′ pan. Make sure each scoop fits snugly. Bake at 375°F for 20 minutes until golden brown. Cool on racks for 15 minutes before serving.
Mix in the wet ingredients
Grab a medium-sized bowl. Mix together the melted coconut oil, honey and mashed banana until combined. Slowly add the dry ingredients to the wet. Stir after each addition to make sure they’re blended.
Now it’s time to layer the oat bar mix into a 9-inch by 9-inch pan:
Bake
Preheat oven to 350°F. Line 8×8-inch baking dish with parchment paper.
In a large bowl, mix oat flour, cinnamon, baking powder and salt.
In a medium bowl, mash 3 ripe bananas. Add maple syrup and nut butter. Pour the banana mix into the dry ingredients. Stir until everything is mixed. Fold 1/2 cup raisins or chocolate chips (optional).
Put batter in prepared dish. Top batter with thin slices of remaining ripe banana (optional).
Bake for 30 minutes or until lightly browned. Cool before slicing into 9 pieces. Serve warm or at room temp with toppings, or store in airtight container for up to 5 days in fridge or freezer. Enjoy!
Nutrition Facts
Feeling energized? These bars are the perfect snack to go! Made with wholesome ingredients, each bar has the following nutrition facts:
- Calories – 180
- Total Fat – 9g (14% daily value)
- Saturated Fat – 5g (25% daily value)
- Cholesterol – 0mg (0% daily value)
- Sodium – 4mg (2% daily value)
- Total Carbohydrates – 23g (7% daily value)
- Dietary Fiber – 5g (20%)
- Sugars – 7g
- Protein – 4g
Conclusion
These energizing ripe banana oat bars are perfect snacks! They are quick, simple and nutritious. With just a few ingredients, they can be made at home. Packed with protein and fiber, they are an ideal alternative to unhealthy snacks. Plus, their subtle sweetness from the ripe bananas and crunchy oats makes them a treat for people of all ages.
You can customize the recipe to your taste too. Add in some dark chocolate, cranberries, or oranges for a delicious and satisfying snack.
