Banana Date Oat Bars (raw, vegan, GF option, oil free)

These make a great quick snack option and pack about 6g of protein per serve.  Make a double batch and keep them in the freezer!

I hate oats!  At least in the traditional sense.  I don’t like them as a breakfast food – but they make a fantastic base for raw snacks and desserts.  They absorb and set really nicely, which means you don’t need to add any coconut oil or other setting agent to keep this together – the peanut butter does the trick

Zero Waste Tips:

  • You can substitute the oats for other types of oats such as quinoa flakes or spelt oats – whatever you can find
  • Vanilla powder can be substituted for essence, or other flavourings such as coconut essence
  • Frozen bananas are preferable but not a necessity – it just produces a nicer texture
  • Peanut butter can be subbed for any other nut butter, or try tahini!
  • I used medjool dates but if you don’t have those use regular pitted dates, or any other squishy dried fruit like apricots (can’t vouch for the flavour of anything else though!)

 

Makes 8 

2 Cups oats (or gluten free oats)

1 tsp cinnamon

½ tsp vanilla powder or essence

2 large bananas – frozen and chopped

2 Tbsp peanut butter (preferably oil free, no added salt or sugar)

½ C coconut

1 ½  C dates

2 tsp maca powder (optional)

1 tsp mesquite powder (optional)

 

  1. Blitz the cinnamon and oats together until it forms a chunky flour.
  2. Add the dates and blitz until they are chopped and fine. Add the banana, peanut butter, coconut and rest of the ingredients. Blitz until a smooth ball forms – it should be sticky but not wet
  3. Press into a square or loaf tin (or a muffin tin, or whatever you have really) – freeze for approx. 30 mins.
  4. Cut into squares, and refrigerate until you are ready to eat them.

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Nutrition Facts

10 Servings
Amount Per Serving
  • Calories207.8
  • Total Fat5.7 g
  • Saturated Fat2.7 g
  • Polyunsaturated Fat0.9 g
  • Monounsaturated Fat1.2 g
  • Cholesterol0.0 mg
  • Sodium18.0 mg
  • Potassium304.0 mg
  • Total Carbohydrate38.8 g
  • Dietary Fiber5.3 g
  • Sugars20.8 g
  • Protein4.0 g
  • Vitamin A0.4 %
  • Vitamin B-120.0 %
  • Vitamin B-69.7 %
  • Vitamin C3.8 %
  • Vitamin D0.0 %
  • Vitamin E0.5 %
  • Calcium1.3 %
  • Copper4.9 %
  • Folate3.1 %
  • Iron6.3 %
  • Magnesium5.9 %
  • Manganese8.2 %
  • Niacin4.5 %
  • Pantothenic Acid2.5 %
  • Phosphorus3.1 %
  • Riboflavin2.6 %
  • Selenium1.9 %
  • Thiamin1.8 %
  • Zinc1.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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