Everyone loves a quick snack thats healthy and ready to go. I discovered these on FB and thought I would give them a try! LOVE THEM. They are full of protein, and fill you right but, and have that touch of sweetness that satisfies. Thanks to "So Vegan" for this easy quick creation.
Breakfast Oat Bar
Ingredients:
1 squished banana - softer and more brown are actually sweeter!!!! FYI WHY: Bananas are a great dietary source of potassium. A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease. Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health. They are also amazing for cramping!!!!!
11/2 cups rolled oats - I used gluten free, wheat free oats - WHY:Oats Are Incredibly Nutritious. ...Whole Oats are rich in antioxidants, including avenanthramides,they contain a powerful soluble fiber called Beta-Glucan.They can lower cholesterol levels and protect LDL Cholesterol from damage. Oats can improve blood sugar control..They are very filling and may help you lose weight.
1/2 cup raisins - WHY: When grapes are dehydrated to produce raisins, the nutrients become more concentrated, making a handful of raisins a snack rich in B vitamins, iron and potassium. Besides nutrients, raisinsare also a good source of carbohydrates for energy.
1/4 pumpkin seeds- WHY: With a wide variety of nutrients ranging from magnesium and manganese to copper, protein and zinc, pumpkin seeds are nutritional powerhouses wrapped up in a very small package. They also contain plant compounds known as phytosterols and free-radical scavenging antioxidants, 1 which can give your health an added boost.
1/2 pecans, or almonds crushed - WHY PECANS: They also contain more than 19 vitamins and minerals including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc. Just one ounce of pecans provides 10 percent of the Daily Recommended intake of fiber. Pecans are also rich in age defying antioxidants.
2 tbsp maple syrup - WHY NOT!!! Similar to the contrast between whole and refined grains, unrefined natural sweeteners like maple syrup contain higher levels of beneficial nutrients, antioxidants and phytochemicals than white table sugar or high fructose corn syrup. It's also why we see the many health benefits of raw honey. So say NO to the sugar in your coffee and tea and add honey or even try maple syrup. I use maple syrup to sweeten my homemade ICED COFFEE!!!!
2 tbsp coconut oil - WHY is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL cholesterol) in your body, but also help convert the LDL “bad” cholesterol into good cholesterols.
1/4 cup almond milk or coconut milk (unsweetened and unflavored) already explained the cocunut thing....
dying for a hint of chocolate... go ahead - throw some in there. I didnt but I can totally see that it would taste AMAZING. I added a few
to add a little sweetness instead of the chocolate. It has syrup so it is already sweet but hey ... a little more always tastes yummy!!!! Yes I know the bars
have some natural sugars going on in there but hey... I want a sweet treat once in a while and at least this is a good option. Ok - lets be honest... I want a sweet treat every day :) Its all about quality control not denying yourself of everything yummy. Just dont eat the entire dish in one sitting.
Talk about CLEAN... pretty sure there is nothing in this bar I can pronounce. LOL
How:
In a large bowl - squish one banana and then add all the dry ingredients - mix together
In a sauce pan - heat up the maple syrup and coconut oil
Add the oil and syrup to the dry mix and blend again. Then pour the milk over top to finish and blend again
Lay parchment paper in a 5 by 9 dish and then pack the breakfast mixture in the dish. Squish it right in there so it is condensed.
Cook at 350 F for 35 minutes
Let it cool completely. Remove it with the paper and then cut it in bar sizes. There you have it... easy as can be.