Your kids will not miss those processed toaster pastries with these moist, chewy and sweet breakfast bars. No need to tell them they are good for you! There is no white flour, white sugar or corn syrup! The sweetness comes from ripe bananas, apple and unsulphured molasses which is rich in calcium, magnesium, manganese, potassium and selenium. There is 15 grams of whole grain and the walnuts provide those good Omega 3 fats. Bake in bulk because they can be frozen in individual snack bags. Adults and kids alike will appreciate grabbing these on the run and throwing them into their lunch bag or backpack for a late morning or afternoon snack!
- 1 1/2 cups quick-cooking oats
- 1 cup mashed banana ( 8 oz) about 2 medium bananas
- 1 medium Granny Smith apple (6-7 oz) diced with the skin
- 1/2 teaspoon lemon juice
- 1 tablespoon water
- 2 tablespoons canola/vegetable oil
- 1/4 cup unsulphured molasses*
- 1/4 cup chopped walnuts (1 oz)
- 1/4 cup raisins (1.5 oz)
- 1 teaspoon baking powder (one that contains no aluminum)
- 1/2 teaspoon salt
- 1/2 teaspoon ground cinnamon (cinnamon helps control blood sugar)
Preheat oven to 350 degrees F.
Prepare apple and raisin mixture by combining diced apple, water and lemon juice in a pan. Cover and simmer on low for 10 minutes.
Add raisins and simmer another 2-3 minutes until raisins are plump. Remove from heat and cool a little.
In a bowl, combine oil, molasses, mashed banana, nuts, salt, baking powder and cinnamon. Stir in the apple/raisin mixture. Add the quick oats. Pour into an oiled or parchment lined (save fat calories) 8 inch baking pan. Bake for 35–40 minutes. Cool and cut into 16 squares. These can be frozen in snack bags for snacking on the go!
Serving Size – 2 squares (2.5 oz) – Calories 182 (91 calories each), Calories from Fat 63; Total Fat 7 g, 11%; Saturated Fat <1 g, 3%; Cholesterol 0 mg, 0%; Sodium 196 mg, 8%; Carbohydrate 29 g, 23%; Fiber 3 g, 11%; *Added Sugar 4 g ; Protein 3 g, 6%;
Whole Grain 15 g, 33%;
Note*** The Percent Daily Value above are based on a 2,000 calorie per day diet.
To learn more about the nutrient content of your favorite foods, you may want to use a free online nutrient calculator such as The RightTrak.com. The RightTrak.com will calculate your Recommended Daily Allowances(RDA) for over 30 nutrients while it calculates your BMI. Spend some time on the site and do several food searches. You will quickly learn what food choices give you and your loved ones the most “Nutrient Bang for Your Buck!”
Nutritional Information Resources:
USDA National Nutrient Database for Standard Reference
National Academy of Sciences (NAS) Daily Reference Intakes
U.S. Food and Drug Administration Food Labeling and Nutrition Reports (FDA)
The Linus Pauling Institute Micronutrient Information Center
The Whole Grains Council
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