Ingredients:

• Oat Flakes: 80 g (1 cup)
• Raisins: 100 g (1/2 cup)
• Walnuts: 80 g (1/2 cup), chopped
• Dried Apricots: 100 g (1/2 cup), chopped
• Ripe Banana: 1 medium, mashed
• Dark Chocolate: 100 g (3.5 oz), chopped (use sugar-free if possible)
• Coconut Oil: 1 teaspoon (or your choice for greasing)

Making It Step by Step:

Step 1: Prepare the Ingredients

1. Preheat your oven to 180°C (350°F). Grease a small baking dish with 1 teaspoon of coconut oil or line it with parchment paper for easy removal.
2. In a large bowl, mash the ripe banana until smooth. This will act as a natural sweetener and binder for the bars.
3. Chop the dried apricots and walnuts into small pieces. You want them to be roughly the size of raisins so they mix evenly into the bars.
4. Break or chop the dark chocolate into small chunks. If you prefer, you can also use sugar-free dark chocolate for a healthier option.

Step 2: Mix the Ingredients

1. In the bowl with the mashed banana, add the oat flakes, raisins, chopped walnuts, and dried apricots. Stir everything together until well combined.
2. Fold in the chopped dark chocolate and ensure that the mixture is evenly distributed.
3. The mixture should be moist but not too wet. If it feels too dry, you can add a little more mashed banana or a tablespoon of water to help bind everything together.

Step 3: Shape and Bake

1. Transfer the oat, nut, and fruit mixture to the prepared baking dish. Use a spatula or the back of a spoon to press it down firmly and evenly into the dish.
2. Bake in the preheated oven for 15-20 minutes, or until the edges are golden brown and the center is set.
3. Remove from the oven and let the bars cool in the dish for about 10 minutes. Once they’ve cooled slightly, transfer them to a wire rack to cool completely.

Step 4: Slice and Serve

1. Once the bars are completely cooled, use a sharp knife to slice them into squares or rectangles.
2. Serve immediately or store for later. These bars are perfect for breakfast, a mid-day snack, or a healthy dessert.

Cooking Tips:

• Banana Substitute: If you don’t have ripe bananas, you can substitute them with unsweetened applesauce or mashed sweet potato for a different flavor profile while maintaining the moisture.
• Nut Variations: Feel free to swap walnuts for other nuts like almonds, pecans, or hazelnuts depending on your preference.
• Make it Vegan: For a vegan option, ensure that the dark chocolate is dairy-free. Also, coconut oil is a great option for greasing the baking dish, but you can substitute it with any plant-based oil if preferred.
• Add a Crunch: For an extra crunch, add a tablespoon of chia seeds, flax seeds, or even sunflower seeds to the mixture.

Storage:

• At Room Temperature: Store these oat bars in an airtight container at room temperature for up to 3 days.
• Refrigeration: If you prefer to keep them fresh for longer, store them in the refrigerator for up to a week. Just make sure to let them reach room temperature before serving for the best texture.
• Freezing: These bars freeze beautifully. Simply wrap individual bars in plastic wrap or parchment paper and store them in a freezer-safe container for up to 3 months. Thaw at room temperature before enjoying.

Nutritional Facts (per serving):

• Calories: 180-200 kcal
• Protein: 4-5 g
• Fat: 9-10 g
• Carbohydrates: 25-28 g
• Fiber: 4-5 g
• Sugar: 10-12 g (natural from fruits)
• Sodium: 50 mg
• Iron: 2-3 mg

FAQs:

1. Can I replace the dried apricots with another fruit?
   • Yes, you can substitute the dried apricots with other dried fruits such as cranberries, dates, or figs. Just make sure to chop them into small pieces to maintain the same texture.
2. What if I don’t have walnuts?
   • No problem! You can use any type of nut like almonds, cashews, or pecans. You can also add seeds like sunflower or pumpkin seeds for a nut-free option.
3. Can I make these bars sugar-free?
   • While the recipe doesn’t use refined sugar, you can make it entirely sugar-free by using sugar-free dark chocolate and ensuring that your dried fruits don’t contain added sugars.
4. How can I make the bars chewier?
   • To achieve a chewier texture, you can slightly underbake the bars by removing them from the oven a few minutes earlier. The moisture from the bananas and dried fruits will keep them soft and chewy.
5. Can I add other flavors to the bars?
   • Absolutely! Feel free to experiment by adding spices like cinnamon, nutmeg, or vanilla extract to the mixture for extra flavor.

Conclusion:

These Healthy Oat, Nut, and Fruit Bars with Dark Chocolate are the perfect way to enjoy a nutritious snack while satisfying your sweet tooth. Packed with wholesome ingredients like oats, bananas, raisins, walnuts, and dried apricots, they provide a rich source of fiber, healthy fats, and natural sweetness without the need for added sugars. The addition of dark chocolate adds a touch of indulgence while keeping the recipe balanced and health-conscious. These bars are incredibly versatile and can be customized to fit any dietary preference or ingredient availability. Whether you enjoy them for breakfast, as a snack, or as a dessert, these bars are sure to become a staple in your kitchen. Their simple preparation and easy storage make them ideal for meal prep or enjoying throughout the week. With natural sweetness and rich flavor, these bars are a delicious way to fuel your body and satisfy your cravings!