Updated: Mar 3
A recipe from Eat Race Win, the cookbook (p 315)
We all have them, brown bananas!
This recipe is probably the most flexible, fast and easy energy bar recipe on the planet. Really, it is.
If you have bananas and a mixed selection of grains, rolled oats, seeds and nuts - you can make endless variations of this bar.
They are perfect for training/racing, running or biking and as a snack for you or the kids.
Try the basic recipe or play around with the ingredients, it's basically impossible to do anything wrong - as long as you don't forget them in the oven.
On the day of baking they can be crunchy on the outside, depending on how dry/wet your mixture is, but once they go in the fridge they soften up. Alright, let's get to it.
Baked banana bars
use any cake or bread tin you like (I have used a 9-10 inch square cake tin)
Prep time: 3 minutes
Cooking time: 20-30 minutes depending on the thickness,
Banana bar Ingredients:
90 g (1 cup) rolled oats
65 g (2/3 cups) Chopped nuts (walnuts/pecan etc.)
30 g (1/4 cup) shredded coconut
3 tbsp Chia seeds
1/4 tsp. cinnamoon/cardamomme or Ginger
1/4 tsp fine salt
2 mashed banans
125 g ( 2 generous tbsp) peanut butter
50-75 ml (4-5 tbsp) of maple syrup
45 g (1/4 cup) Dark chocolate chips (optional)
1-2 scoops protein powder (optional)
If you add protein powder you might want to add 1/2 a banana more to the mixture - if itøs very firm and seem a little dry.
You can substitute or leave out
Rolled oats with any rolled grain
Nuts with any type of nuts or seeds
Peanut butter with any nut butter - it can be chunky.
Maple syrup with honey or date syrup - or leave it out.
Spices - go crazy, mix them or leave them out or use finely zested citrus
Basically the most important thing is
the mashed bananas, and either chia or oats to absorb moisture, the rest of the ingredients can be mixed up however you like it.
Step pre 1.
Pre-heat the oven to 175*c /345*F
Combine all the dry ingredients
Mash the bananas in a separate bowl and combine with the maple syrup and peanut butter. I use my hands for this, it's much faster. The banana mash can have small chunks - it's cool.
Combine the dry and wet ingredients.
Taste your mixture and season with salt and or spices.
Line your chosen baking tin with parchment paper and spread out the mixture evenly about 2,5 cm/1 inch thick. Use a wet rubber spatula to even it out on the top, if there are any oats or bits sticking up, they can burn, so make sure it's a smooth as possible.
Bake the bars until they are golden and firm. Let them cool down before cutting them into bars or bits.
Keep them in a airtight container in the fridge for about a week, or in the freezer for up to three months.
If you are using them for your training rides or runs or bringing them as a midday snack. Wrap them individually in parchment paper.
I chuck the wrapped ones in the freezer, and just take a couple when needed they will defrost in no time - AND they can also be eaten frozen, I have done that many times.
A SPECIAL THING FOR YOU:
If you haven't already purchased Eat Race Win - it's never too late, if you have read this far into the recipe - AWESOME! Also I am giving you 20% off Eat Race Win, when purchased on my website just use "bakedbananabar" at checkout then your discount is applied.
So when you have made your baked banana bar, shared it on instagram and tag me @dailystews and use the hashtag #hannahgrant then I can like, comment and share your creations.
Oh, and whilst you are at it, don't forget to follow me on instagram and of course sign up for my newsletter.
Take care, lot's of love
Don't forget to support my small business here, buy purchasing the cookbook, that features this recipe. THANK YOU !