Preheat the Oven:
Preheat your oven to 180°C (350°F). Line a baking dish with parchment paper for easy removal and cleanup.
Prepare the Ingredients:
Mash the bananas in a large mixing bowl until smooth.
Chop the nuts (walnuts and peanuts), dried plums, and dark chocolate into small pieces.
Mix the Ingredients:
Add the rolled oats, raisins, chopped nuts, dried plums, dried cranberries, and mashed bananas to the bowl. Stir well until all the ingredients are combined.
In a small microwave-safe bowl, melt the dark chocolate with the coconut oil in 20-second intervals, stirring between each interval until smooth.
Pour the melted chocolate mixture into the oat mixture and stir until evenly distributed.
Shape the Bars:
Transfer the mixture into the prepared baking dish, pressing it down firmly with a spatula to create an even layer.
Bake:
Place the dish in the preheated oven and bake for 20-25 minutes, or until the edges are golden brown.
Cool and Slice:
Remove the dish from the oven and let it cool completely before slicing it into bars. This helps the bars set and makes them easier to handle.
Serve and Enjoy:
Once cooled, slice the mixture into bars of your desired size. Store the bars in an airtight container at room temperature for up to a week, or refrigerate for longer freshness.
Cooking Tips:
Customization: Feel free to add or substitute your favorite nuts, seeds, or dried fruits to suit your taste.
Make It Crunchy: For a crunchier texture, toast the nuts and oats in the oven for a few minutes before mixing them with the other ingredients.
Banana Ripeness: The riper the bananas, the sweeter the bars will be. Use very ripe bananas for the best results.
Storage Tips:
Room Temperature: Store these bars in an airtight container at room temperature for up to 5 days.
Refrigeration: To extend their shelf life, keep the bars in the refrigerator for up to 2 weeks.
Freezing: These bars freeze well. Wrap them individually in plastic wrap and store them in a freezer-safe bag for up to 3 months. Thaw at room temperature before enjoying.
Nutritional Facts (per bar, based on 8 bars):
Calories: Approximately 170
Protein: 4g
Fat: 10g
Carbohydrates: 20g
Fiber: 3g
Sugar: 8g (naturally occurring)
Possible Questions:
Can I make these bars gluten-free?
Yes! Simply use gluten-free rolled oats to make this recipe suitable for those with gluten sensitivities.
Can I use other dried fruits?
Absolutely! Feel free to substitute with dried apricots, dates, or figs to add different flavors and textures.
Can I make these bars vegan?
Yes, these bars are naturally vegan. Just make sure the dark chocolate you use is dairy-free.
What can I use instead of coconut oil?
You can use any other neutral oil, like vegetable oil, or even butter if you’re not avoiding dairy.
Conclusion:
These Banana Oat Bars are a fantastic, healthy alternative to sugary snacks, packed with natural ingredients that provide energy and nutrition. Whether you enjoy them as a quick breakfast, a mid-day snack, or a post-workout treat, these bars are sure to satisfy without the guilt. Enjoy the simplicity and deliciousness of these wholesome bars!
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