Ingredients

• Rolled oats: 80 grams
• Raisins: 100 grams
• Walnuts: 80 grams
• Dried apricots: 100 grams
• Banana: 1 large (ripe)
• Sugar-free chocolate: 80 grams
• Vegetable oil: 1 teaspoon

Step-by-Step Instructions

Step 1: Prepare the Ingredients

1. Preheat the Oven: Preheat your oven to 180°C (350°F).
2. Mash the Banana: In a medium bowl, mash 1 ripe banana with a fork until smooth. This will help bind the ingredients and add natural sweetness.
3. Chop the Dried Fruits and Nuts: Roughly chop 100 grams dried apricots and 80 grams walnuts. If the walnuts are too large, chop them into smaller, bite-sized pieces.
4. Mix the Dry Ingredients: In a large bowl, combine the chopped apricots, 100 grams raisins, walnuts, and 80 grams rolled oats. Mix well to ensure the fruits and nuts are evenly distributed.

Step 2: Combine the Ingredients

1. Add the Banana: Pour the mashed banana into the dry mixture. Stir until all ingredients are fully combined and the mixture starts to clump together.
2. Melt the Chocolate: In a microwave-safe bowl, melt 80 grams of sugar-free chocolate with 1 teaspoon of vegetable oil. Heat in 20-second intervals, stirring between each interval, until the chocolate is smooth and fully melted.
3. Add the Chocolate: Pour the melted chocolate over the oat mixture. Stir to evenly coat all the ingredients with the chocolate.

Step 3: Shape and Bake the Bars

1. Line a Baking Pan: Line a square or rectangular baking dish (about 8×8 inches) with parchment paper. This will make it easier to remove the bars after baking.
2. Press the Mixture into the Pan: Pour the oat mixture into the prepared baking dish. Use a spatula or your hands to press the mixture firmly into an even layer.
3. Bake: Place the dish in the preheated oven and bake for 20–25 minutes, or until the edges are golden brown and the mixture is firm to the touch.
4. Cool: Remove from the oven and let the mixture cool completely in the dish. Once cooled, use the parchment paper to lift the mixture out of the dish and onto a cutting board.

Step 4: Slice and Serve

1. Slice into Bars: Use a sharp knife to cut the mixture into rectangular bars or squares, depending on your preference.
2. Serve and Enjoy: These bars can be enjoyed immediately or stored for later use.

Cooking Tips

• Use Ripe Bananas: Make sure the banana is ripe, as it will be easier to mash and sweeter in flavor. This will enhance the natural sweetness of the bars.
• Customize the Ingredients: Feel free to customize the recipe by adding other dried fruits such as cranberries or dates. You can also substitute the walnuts with other nuts like almonds or cashews.
• For Extra Crunch: Toast the oats and nuts in the oven for 5-10 minutes before mixing with the other ingredients. This will enhance their flavor and add a little extra crunch.
• Cutting the Bars: For cleaner cuts, chill the bars in the refrigerator for 10-15 minutes before slicing.
• Substituting Chocolate: If you don’t have sugar-free chocolate, you can use dark chocolate or regular chocolate, but this may increase the sugar content.

Storage

• Room Temperature: Store the energy bars in an airtight container at room temperature for up to 3 days. This makes them perfect for grab-and-go snacks.
• Refrigeration: You can also store them in the refrigerator for up to 1 week. This helps them stay firm and fresh.
• Freezing: If you want to keep them for a longer period, freeze the bars in a single layer, then transfer to a freezer-safe container. They can be frozen for up to 3 months. When ready to eat, just let them thaw at room temperature for a few minutes.

Nutritional Facts (Per Serving, Approx. 1 Bar)

• Calories: 180 kcal
• Carbohydrates: 25g
• Protein: 3g
• Fat: 8g
• Fiber: 3g
• Sugars: 12g (from natural fruit sugars)
• Sodium: 10mg

FAQs

1. Can I use quick oats instead of rolled oats?

• Yes, you can substitute quick oats for rolled oats. However, the texture might be slightly different, as rolled oats give the bars a chewier texture.

2. Can I make these bars without chocolate?

• Absolutely! If you want to skip the chocolate, you can leave it out, and the bars will still taste great. You can also replace it with peanut butter or another nut butter for a different flavor.

3. Are these bars gluten-free?

• If you use certified gluten-free oats, these bars can be made gluten-free. Make sure to double-check the packaging of all your ingredients to ensure they are gluten-free.

4. Can I use fresh fruit instead of dried fruit?

• Dried fruit works best in this recipe as it adds chewiness and sweetness without adding moisture. Fresh fruit can make the bars too soft and lead to a shorter shelf life.

5. How do I prevent the bars from falling apart?

• Make sure to press the mixture firmly into the pan before baking. If the mixture is too crumbly, try adding a bit more mashed banana to bind it together. Let the bars cool completely before cutting to ensure they hold their shape.

Conclusion

Oat and fruit energy bars are a delicious, healthy snack that is easy to make at home. They are naturally sweetened by dried fruits and banana, and packed with oats, nuts, and chocolate for a balanced treat that provides both energy and nutrients. Whether you’re looking for a quick breakfast, a pre-workout snack, or a healthy dessert, these bars are versatile and satisfying. Plus, they are easy to customize, making them the perfect base for your favorite flavors and ingredients. Give this recipe a try, and enjoy a homemade, healthy snack that’s perfect for any occasion!