It all started with the snack calendar...
When my oldest started school (K4), there was a snack calendar where each child rotated bringing in a morning snack for the entire class. It was supposed to be a healthy snack – not a treat. Well, what’s a snack vs. a treat? I think for each of us, it’s defined differently. And for anyone who’s avoiding processed food, this sounds like a nightmare, doesn’t it?
I wanted to be sure that when our turn came around the kids had a wholesome, nutritious snack. I gave my son a short list of choices for each time it was his turn and he’d pick based upon what others had recently brought in. I found a recipe online for oatmeal bars that was loaded with sugar and chocolate. They sounded alright but I figured why not try to make a healthier variation? And, so it began. Oatmeal Snack Bars (v 1.0) were born.
In my quest to eliminate all processed sugars from our diet, I continued modifying the recipe which brought us here to what I call "version 2.0" - Banana Oatmeal Bars.
What I like the most about this recipe is that it can be modified to fit your needs very easily. No Gluten? No Dairy? No Nuts? No Eggs? Check. Check. Check. Check!! All these variations are included but I'm sure you may come up with more. Please leave a comment with either a substitution question or how you have made it your own!
Now, keep in mind – we are a clean eating family! This means we buy organic whenever possible for our ingredients.
Note: I do not provide nutritional information for my recipes. I recommend that you use a calculator tool online (try MyFitnessPal) using the specific brands of ingredients that you use.
Version 2.0: Banana Oatmeal Bars
Free of: peanuts, dairy, eggs, wheat & gluten (see note)
In this variation, I found that increasing the fat and reducing the processed sugar in these bars helped keep my boys satisfied longer. Adding raw cacao powder gives it a bit of a punch and makes them feel like they're really getting a treat but I don't feel like I'm loading them up on junk.
These are very dense, moist bars and are not crumbly. They are great for breakfast on-the-go (at least that’s what my husband tells me!) If you’d like to make them more dense or as a breakfast cookie, reduce the milk a bit and see how it works.
Ingredients
3 very ripe bananas
½ cup sunbutter (or any nut butter)
2 T. ground flax meal
¼ cup warm water
2 T. Grade B maple syrup (optional)
1 tsp vanilla extract
1 cup almond milk (coconut milk for nut-free)
3 cups gluten-free oats, divided**
1 T. cinnamon
½ tsp. baking powder*
¼ cup cocoa powder, optional (I use raw cacao powder)
½ cup mini chocolate chips, dried fruit, etc.
Directions
- Preheat oven to 325 degrees
- Grease a 9x9 glass baking dish
- Take half of the oats (1 ½ cups) and run through a food processor or Magic Bullet to make oat flour. Set aside.
Note: If you don't have the equipment for this step, don't worry. Just leave all oats whole. - In a small bowl, combine the flax meal with the water and set aside. It will thicken/gel.
- In a large mixing bowl (or the bowl of your stand mixer), cream the bananas and sunbutter.
- Add the flax mixture, vanilla, and, if using, the maple syrup.
- Carefully add the almond milk.
- Add the oats (both the flour and the whole oats), cocoa powder, baking powder and cinnamon. Mix well to combine.
- Stir in chips or raisins by hand.
- Pour into prepared baking pan.
- Bake for 30-40 minutes or until toothpick comes out clean.
- Allow to cool completely before cutting.
These are easiest to cut – and serve – when cold. Store in refrigerator. Makes about 16 bars.
Do these look good, or what?
Notes:
(*) The amount of baking powder is decreased in this version due to the sunbutter. A reaction occurs between the baking powder (or soda) and the chlorophyll in sunbutter which turns the baked product green. If this doesn’t matter to you – or if it’s St. Patrick’s Day – you may increase it to a full teaspoon. Or, you can omit it all together if desired. I've forgotten it many times and suffered no consequence!
(**) Choose a brand of oats which is certified gluten free. We use Bob’s Red Mill brand.
Even More Options
Didn't I tell you the sky is the limit? Here's a few more variations that I've either tried successfully or have thought of.
- Substitute one cup of almond meal/flour for one cup of oats. Only make ½ cup of oat flour. (This is my favorite variation)
- If bananas are really ripe, you may want to omit the additional sweetener altogether!
- Tree nut free: Use coconut milk. If coconut is an issue, use water
- Use local honey instead of maple syrup.
- No bananas? Go ahead and use applesauce instead; just make sure it is unsweetened and organic
- Substitute 1/4 cup canned pureed pumpkin for each banana. Use 3/4 cup canned pumpkin in place of all bananas. (NOT pumpkin pie filling!)
- Make muffins instead
- Breakfast cookies! Reduce the amount of milk by half; drop by large spoonful on a parchment-lined cookie sheet. Bake for about 15-20 minutes (will vary based on size). If you do try this, let me know how it turns out!
- Use walnuts or pecans instead of the chocolate or dried fruit.
Paleo Version
In the past year and a half, I have learned that gluten is not good for me or my body. Aside from the brain fog, inflammation hits me like a lead brick and my joints swell up pretty bad. My fingers hurt. My knees and feet get very stiff. I walk like I’m 81 rather than 41. My body’s alignment takes a nose-dive and I end up in the chiropractor’s office two – three times per week. Prolonged gluten exposure also leads to an itchy right ear from candida overgrowth. I've also learned that other grains - particularly corn - lead to digestive upset. So, unless it's really good or I have no other choice, I avoid grains like the plague.
Sounds fun, huh?
I can, however, tolerate very limited amounts of gluten-free oats; particularly Bob’s Red Mill brand. So, if I feel the need to indulge, I’ll have one of the banana oatmeal snack bars. But only ONE - beyond that is just not worth the aftermath for me!
Here are a few more variations that make this recipe more "Paleo Friendly".
- Instead of oatmeal, use 2 cups almond flour and ¼ cup coconut flour
- Omit all of sweetener (especially when using really ripe bananas!)
- When on the 21 Day Sugar Detox, I use green-tipped bananas, omit all sweetener and carob chips in place of the chocolate (or eliminate completely but that's no fun).
- And, if you're on a Whole30, so sorry but you'll just have to wait until your time is up to try these! So sad!
You want the ORIGINAL recipe?? Here you go:
Version 1.0: Oatmeal Snack Bars
Free of: peanuts, tree nuts, wheat & gluten (see note)
They’re easy to mix up on a Sunday night when the kids go to bed and you are set for the week. Store in the fridge & they’re much easier to cut.
Ingredients
2 eggs
1 cup milk
1 tsp vanilla extract
¼ cup melted butter (or other oil/fat of choice)
½ cup brown sugar
3 cups oats (doesn’t matter Old Fashioned or Quick)**
1 T. cinnamon
1 tsp. baking powder
½ cup mini chocolate chips or dried fruit, etc.
Directions
- Preheat oven to 325 degrees
- Grease a 9x9 glass baking dish
- Combine all dry ingredients (except the sugar) in a bowl. Set aside
- Using a stand mixer or with your hand-held mixer, beat the eggs, milk and vanilla.
- Add in the sugar and combine thoroughly
- Carefully add the melted butter.
- Add in the dry ingredients. Mix well.
- Stir in chips or raisins by hand.
- Pour into prepared pan and smooth out the top.
- Bake for 30-40 minutes or until toothpick comes out clean.
- Allow to cool completely before cutting.
These are easiest to cut – and serve – when cold. Store in refrigerator. Makes 16 bars.
**Choose a brand of oats which is certified gluten free. We use Bob’s Red Mill brand.
Variations
The sky is the limit on the variations for this recipe.
- For egg-free: replace the eggs with flax seed and water
- For dairy-free: omit the butter & use coconut oil; replace the milk with your preferred dairy-free beverage of choice
- For sugar-free: omit sugar and replace with organic, unsweetened applesauce
- Low fat: One time I omitted the butter by accident and no one could tell the difference! From that point forward, I actually continued to make them that way.
- Chocolate: Add up to ¼ cup cocoa powder to the dry ingredients.
So, you get the basics. Now go ahead and try a variation with your family or friends! Let me know how they turn out!
Enjoy!
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