This recipe is inspired by my recent super easy egg-free breakfast bars. I like the fact that bananas can be used instead of eggs to bind breakfast bars creating a vegan and dairy free alternative. This is also great because you can easily store the bars outside refrigerator without concern, making them great for travelling. Unlike the latter, this recipe is totally Paleo, mostly due to the fact that I now ran out of oats! As I like to say variation is key, and usually when I run out of an ingredient, I allow some time before replenishing it, in order to make sure that I am using other pantry ingredients and thus varying my nutritional intake. I found out that having oats in moderation for breakfast, really spikes my energy, but I still do feel that they are grains and that in the end I am better off without them. 

These bars feel light and soft and if warmed up they give the feeling of eating warm light and fluffy apple cake…yum! These are also great with a dollop of Greek yogurt topped with a sprinkle of cinnamon.

Fruit and Nut bars (Medium)
 

 

Heavenly fruit and nut bars (vegan, paleo, gluten free, dairy free)
Yields 4
Print

Prep Time
10 min

Cook Time
20 min

Total Time
30 min

Prep Time
10 min

Cook Time
20 min

Total Time
30 min

Ingredients
  1. 2 bananas
  2. 1 peeled apple, chopped into chunks
  3. ¾ cup coconut
  4. ¾ cup sunflower seeds
  5. ¾ cup soaked dates
  6. ¾ cup cashew nuts
  7. ¾ cup walnuts
  8. 1 teaspoon coconut sugar (optional)
Instructions
  1. Start by blending the bananas in a food processor (the S blade gives the best outcome) until bananas turn into a smooth puree.
  2. Add in the remaining ingredients except for 1 teaspoon coconut sugar and process further. It is best to use the pulse option or process at short intervals so that some of the nuts remain chunky.
  3. Cover a small dish with oven proof paper and layer the mixture at the bottom. Flatten using the back of a spoon.
  4. If using, sprinkle the remaining coconut sugar (or more) on top being sure not to overdo it.
  5. Bake at 200°C for 20 minutes.
  6. I had 4 large bars but you can cut into 8 smaller ones if desired. The small ones are great for snacking whilst the bigger bars are just right for breakfast portion.
Rody's Hearty Corner http://www.rodysheartycorner.com/

 

 
fruit and nut bars pinterest