Banana Bars

Banana Bars

Blood Sugar: 16Servings: 12Preparation Time: 15minMeal Category: Snack
Micronutrients:MagnesiumCalciumFolate

Macronutrients per 100g

Energy
372kcal
Sugar
7g
Fat
21g
Fiber
8g
Sat fat
5g
Protein
11g
Carbs
38g
Sodium
12mg

Ingredients

70g / 2.5 oz Almonds, 40g / 1.4 oz Pumpkin seeds, 2 Ripe bananas, 100g / 3.5 oz Unsweetened applesauce, 150g / 5.3 oz Rolled oats, 0.5 tsp Cinnamon powder, 25g / 0.9 oz Cocoa butter, 1.5 tbsp Date syrup

Preparation

1. Preheat oven to 170°C (340°F). Line a baking sheet with parchment paper. 2. Chop the almonds and pumpkin seeds finely. 3. Peel the bananas and mash them with a fork to a mushy consistency. 4. Mix in applesauce, then add remaining ingredients. 5. Spread the mixture about 1 cm thick into a rectangle (approx. 14 x 22 cm) on the baking sheet. 6. Bake in the middle of the oven for about 15 minutes. Remove and let cool. 7. For the glaze, melt cocoa butter in a metal bowl over hot water, stirring. Mix in cocoa powder and sweeten with date syrup. 8. Drizzle the banana bars with the chocolate glaze and allow to cool. Then cut into 12 bars. Store in a cool place where they will stay fresh for about 1 week.

Micronutrients % of RDI

Iron
3% of RDI
Magnesium
15% of RDI
Vitamin C
1% of RDI
Omega 3
5% of RDI
Vitamin A
1% of RDI
Calcium
95% of RDI
Folate
25% of RDI

Good to know

Pumpkin seeds are considered nerve food due to their high load of B vitamins, enhancing concentration and memory. They are also healthy because of their many unsaturated fatty acids and high vitamin E content, which has antioxidant effects.

How to Prepare

1. Preheat oven to 170°C (340°F). Line a baking sheet with parchment paper. 2. Chop the almonds and pumpkin seeds finely. 3. Peel the bananas and mash them with a fork to a mushy consistency. 4. Mix in applesauce, then add remaining ingredients. 5. Spread the mixture about 1 cm thick into a rectangle (approx. 14 x 22 cm) on the baking sheet. 6. Bake in the middle of the oven for about 15 minutes. Remove and let cool. 7. For the glaze, melt cocoa butter in a metal bowl over hot water, stirring. Mix in cocoa powder and sweeten with date syrup. 8. Drizzle the banana bars with the chocolate glaze and allow to cool. Then cut into 12 bars. Store in a cool place where they will stay fresh for about 1 week.

Good to Know

Pumpkin seeds are considered nerve food due to their high load of B vitamins, enhancing concentration and memory. They are also healthy because of their many unsaturated fatty acids and high vitamin E content, which has antioxidant effects.

Share:
← Back to All Recipes