Banana Berry Oatmeal Bars | Holistic Nutrition

 Submitted by Anna Pippin, MSHN
holisticnutritioncoach.org 

These wholesome and delicious bars are naturally gluten free and vegan, and full of deliciousness. They would be a great breakfast, after school snack, or even dessert! Throw them together in less than 10 minutes, pop them in the oven, and they’ll be ready in 30-35 minutes. Enjoy!​

INGREDIENTS:

  • 1 cup dates, pitted and halved
  • 1½ cups apple juice
  • 3 cups rolled oats, divided
  • ¾ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • 1 ½ tablespoons baking powder
  • 1 large or 2 small ripe bananas
  • 1 teaspoon vanilla extract
  • 1 cup frozen mixed berries
  • ½ cup walnuts

INSTRUCTIONS:

  • In a small bowl, soak the dates in the apple juice for 10 to 15 minutes. Preheat the oven to 375ºF. Line a 9×9-inch baking pan with parchment paper, making sure the sides are covered. Cut slits in the corners of the paper so that it overlaps and lies flat.
  • In a medium bowl, combine 2 cups of the rolled oats with the cinnamon, nutmeg, and baking powder. Mix and set aside.
  • Place the remaining 1 cup of rolled oats, the bananas, and the vanilla extract into a blender. Remove the dates from the apple juice and set aside. Strain the juice, add it to the blender, and blend until creamy.
  • Add the dates to the blender, and pulse a few times until the dates are in small pieces.
  • Pour the banana mixture into the dry ingredient bowl. Mix well. Stir in the berries and walnuts.
  • Using a spatula, pour the batter into the baking pan. Bake for 30 to 35 minutes, or until a toothpick inserted into the center comes out clean.
  • Cool at room temperature for 5 to 10 minutes before cutting and serving.

Nutrition Facts
Servings 12
Amount Per Serving
calories 136
% Daily Value *
Total Fat 3 g 5 %
Saturated Fat 0 g 2 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 1 mg 0 %
Potassium 101 mg 3 %
Total Carbohydrate 15 g 5 %
Dietary Fiber 2 g 6 %
Sugars 6 g
Protein 2 g 4 %
Vitamin A 0 %
Vitamin C 2 %
Calcium 5 %
Iron 3 %

Recipe from:  https://www.forksoverknives.com/recipes/vegan-breakfast/banana-blueberry-bars/ 

Anna Pippin, MSHN
Anna Pippin, MSHNMasters in Science of Holistic Nutrition
Anna lives in Lyme and is the owner of Holistic Nutrition Coach, LLC.. She believes one can heal from eating whole, nutritious foods and it is her passion to help and support others on their own path to nutritional wellness. Visit her website at www.holisticnutritioncoach.org.

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