Berry banana breakfast oat bars

Berry banana breakfast oat bars

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Soluble fiber, found in oats, may help fight belly fat. For every 10-gram increase in soluble fiber intake, belly fat gain decreased by close to 4%, according to a 2012 observational study published in Obesity conducted in over 1,100 adults over five years.

*Chef’s note: For gluten-free version, make sure you use certified gluten-free products

Nutrition Information (per bar)

Calories: 308, Protein: 10 grams, Fat: 11 grams, Carbs: 45 grams, Sugar: 6 grams

Recipe and photo by Natalie Knezic of Natalie’s Health.

9

Ingredients 

For the base:

1 1/2 cups rolled oats*

1/2 cup oat flour*

1/2 tsp baking powder

1/4 tsp Himalayan salt

2 tsp lemon zest, from one lemon

1 ripe banana

1 Tbsp honey or syrup

1 tsp vanilla extract

2 Tbsp coconut oil, melted and cooled

For topping:

1 cup rolled oats*

2 Tbsp coconut oil, melted and cooled

1 Tbsp honey or syrup, if desired and to taste

For raspberry chia jam:

1 cup fresh raspberries

1 Tbsp honey or syrup or stevia

1 tsp vanilla extract

2 Tbsp chia seeds

1/2 cup fresh blueberries

How to make it 

Preheat the oven to 375°F (190°C) and line an 8"x8" (22cmx22cm) baking pan with parchment paper.

In a large bowl, mix together dry ingredients rolled oats, flour, lemon zest, baking powder, and salt.

In the separate bowl, mash banana with the fork. Add honey or syrup and vanilla extract and mix well until you get a smooth mixture.

Add banana mixture to oat mixture. Add coconut oil and mix until everything is well combined and a dough is formed.

Transfer the mixture into prepared baking pan. Using fingers or a spatula pressed the mixture down tightly and evenly. Bake for 10 minutes.

Meanwhile, prepare the topping. Mix all ingredients. Use your hands to incorporate the coconut oil and mix just until dough forms. It should not be very crumbly but should stick together. Set aside.

Remove the pan from the oven. Spoon raspberry chia jam over the surface and spread it evenly. Add blueberries. Sprinkle topping mixture on top, pressing down lightly. Bake for 30 minutes until the top turns a light golden brown.

Remove from the oven and let it cool completely. Cut into bars and enjoy.

For raspberry chia jam: Put fresh raspberries in a saucepan on a low heat. Mash raspberries with the fork. Simmer until the raspberries soften, for a few minutes.

Remove from heat and stir in syrup or honey or stevia and chia seeds. Stir for few minutes, and leave until mixture thickens for about 5 minutes.

Use the jam for making Berry Banana Breakfast Oat Bars. Store jam leftovers in a glass jar and refrigerate. The jam will keep in the fridge for up to 1 week.

Diet-friendly recipes

Cook Time: 

40

Prep Time: 

5

Fitness

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October 6, 2017 at 02:32PM