Complex carbs from the oats and fast-digesting carbs from the bananas make this a midday or between-meals snack. Medium chain triglycerides (MCT), which are found in coconut oil, have been shown to increase your blood’s lipid levels of HDL— the “good” cholesterol.
NUTTY BANANA & OAT BARS
Makes: 12 servings
Serving size: 1 bar
Prep time: 15 minutes
Cook time: 22 minutes
INGREDIENTS
1 cup mashed bananas (from 2 medium overripe bananas)
1⁄2 cup coconut oil, melted
2⁄3 cup honey
1 large egg, lightly beaten
2 tsp pure vanilla extract
21⁄2 cups rolled oats
11⁄4 cup whole-wheat pastry flour
1⁄2 tsp ground cinnamon
1⁄2 tsp salt
1⁄4 cup chopped nuts (such as pecans or walnuts)
DIRECTIONS
1 Move an oven rack to the center position and preheat the oven to 350°F (177°C). Spray a baking dish with nonstick cooking spray.
2 In a bowl, combine the bananas, coconut oil, honey, egg, and vanilla.
3 In a separate bowl, whisk together the oats, pastry, cinnamon, salt, and nuts. Pour the wet ingredients into the dry ingredients and stir well.
4 Pour the batter into the baking dish and ensure the mixture has an even thickness. Bake until the edges begin to turn golden, about 18 to 22 minutes.
5 Remove the mixture from the oven, cool for 10 minutes, and cut into 12 equal-sized bars before serving.
PREP TIP
Store in an airtight container for up to 5 days. Or wrap them in parchment paper and freeze for up to 3 months.
NUTRITION FACTS
per serving
350
20g
45g
6g