Oatmeal Raisin & Walnut Energy Bars

These oatmeal, raisin, and walnut energy bars are a delicious and nutritious snack, perfect for a quick breakfast or a pick-me-up during the day. Packed with fiber from oats, healthy fats from walnuts, and natural sweetness from dried apricots and bananas, they are easy to make and great for anyone looking to fuel their body with wholesome ingredients.

Preparation, Cook, and Total Times:

• Prep Time: 10 minutes

• Cook Time: 10 minutes

• Total Time: 20 minutes, plus 2 hours for refrigeration

• Cuisine: Healthy Snack, Vegan (if using dairy-free chocolate)

Ingredients:

• 1 cup (150 g) rolled oats

• 1 cup (100 g) raisins

• 1 cup (100 g) walnuts

• 1 cup (100 g) dried apricots

• 1 fresh banana

• 2.8 oz (80 g) dark chocolate

Directions:

1. Prepare the Dry Ingredients:

• In a large mixing bowl, combine the rolled oats, raisins, walnuts, and dried apricots. Chop the apricots and walnuts into smaller pieces if you prefer a finer texture.

2. Mash the Banana:

• Peel and mash the fresh banana in a separate bowl. The banana will act as a natural sweetener and binder for the bars, so mash it until smooth.

3. Mix Everything Together:

• Add the mashed banana to the dry ingredients and stir everything together until evenly mixed. The banana should coat all the ingredients, and the mixture should be sticky but firm.

4. Shape the Bars:

• Line a baking tray with parchment paper. Spread the mixture evenly on the tray and press it down firmly to create a compact layer.

5. Bake:

• Preheat your oven to 360°F (180°C).

• Bake the mixture in the oven for about 10 minutes, or until golden brown around the edges. The bars should be slightly firm to the touch.

6. Melt the Dark Chocolate:

• While the bars are baking, melt the dark chocolate. You can do this by placing the chocolate in a microwave-safe bowl and microwaving it in 30-second intervals, stirring in between, until fully melted.

7. Cool the Bars:

• After baking, remove the tray from the oven and allow the bars to cool completely on the counter.

8. Drizzle the Chocolate:

• Once the bars are cool, drizzle the melted dark chocolate over the top of the bars.

9. Refrigerate:

• Place the tray in the refrigerator for at least 2 hours to allow the bars to set and the chocolate to harden.

10. Serve:

• Once the bars have cooled and set, slice them into squares or bars. They are now ready to enjoy as a snack, breakfast, or post-workout treat.

Nutritional Information (Approximate per serving, based on 12 servings):

• Calories: 150-180 kcal

• Protein: 3-5g

• Fat: 6-8g

• Carbohydrates: 25-30g

• Fiber: 4-5g

• Sugar: 10-12g

The Origins and Popularity of This Recipe:

Oatmeal and raisin bars are a classic snack in many cultures, often considered a healthy option due to the presence of oats, which are high in fiber and provide long-lasting energy. The addition of dried fruit, nuts, and bananas adds natural sweetness and texture, making these bars a popular choice for those seeking a nutritious, on-the-go snack.

While energy bars have gained popularity globally, the idea of mixing oats with dried fruit and nuts dates back to traditional granola recipes. The combination of ingredients in this recipe is intended to create a satisfying snack that provides energy without the added sugars and preservatives found in many commercial bars.

Reasons Why You’ll Love This Recipe:

• Quick and Easy: With just a few simple ingredients, this recipe is easy to prepare and doesn’t require complex steps.

• Customizable: Feel free to swap out the nuts or dried fruit for your favorites or what you have on hand.

• Healthy Ingredients: Oats, nuts, and dried fruit provide fiber, protein, and healthy fats, making these bars a wholesome option for a snack or breakfast.

• No Added Sugar: The recipe uses natural sweeteners from the banana and dried fruit, making it a healthier alternative to sugary snack bars.

Health Benefits:

• High in Fiber: The oats and dried fruit provide ample fiber, which helps support digestive health and keeps you full for longer periods.

• Rich in Healthy Fats: Walnuts and the addition of dark chocolate offer healthy fats that are beneficial for heart health.

• Natural Sweetness: The banana and dried fruit add natural sugars, which help curb your sweet tooth without the need for added sugar.

• Good Source of Antioxidants: Dark chocolate is rich in antioxidants, which support overall health by reducing oxidative stress and inflammation.

Serving Suggestions:

• Enjoy as a quick breakfast with a cup of coffee or tea.

• Pair with a fresh fruit smoothie for an energy-boosting start to your day.

• Serve as a post-workout snack for a boost of protein and carbohydrates to help with muscle recovery.

• Pack for a mid-day snack when you’re on the go or need a quick bite between meals.

Cooking Tips:

• Storage: These bars store well in an airtight container at room temperature for up to 5 days or in the refrigerator for up to a week.

• Make Ahead: You can prepare these bars in advance and keep them on hand for a quick snack throughout the week.

• Chocolate Drizzle: If you prefer a more decadent treat, drizzle extra melted chocolate or sprinkle some sea salt on top for added flavor.

Variations to Try:

• Nut-Free: If you have nut allergies, replace the walnuts and peanuts with seeds such as sunflower or pumpkin seeds.

• Gluten-Free: Use certified gluten-free oats to make these bars gluten-free.

• Vegan Version: Use dairy-free chocolate and replace the eggs with a flax or chia egg to make these bars vegan.

• Add More Protein: Add a scoop of your favorite protein powder to the mixture for an extra protein boost.

Conclusion:

These oatmeal, raisin, and walnut energy bars are a healthy, tasty, and filling snack option that’s perfect for anyone on the go. Packed with wholesome ingredients, they provide the perfect balance of fiber, protein, and healthy fats. Whether you enjoy them as a quick breakfast or a satisfying snack, these bars are sure to become a staple in your recipe collection. Plus, the easy preparation and versatility make them a great choice for customizing to your taste preferences.

10 Comprehensive FAQ Section:

1. Can I use any other type of nuts? Yes, you can use any nuts you like such as almonds, cashews, or pistachios.

2. Can I make this recipe gluten-free? Yes, just make sure you are using certified gluten-free oats.

3. How long will these bars last? These bars last for about 5 days at room temperature or up to a week in the refrigerator.

4. Can I substitute the banana with something else? Yes, you can use applesauce or mashed avocado in place of the banana.

5. Can I make these bars without the chocolate drizzle? Absolutely! The bars are delicious even without the chocolate, but the drizzle adds a nice touch.

6. Can I add other dried fruits? Yes, you can add dried cranberries, apricots, or raisins for a different twist.

7. Can I freeze these bars? Yes, these bars freeze well. Just wrap them tightly and store them in an airtight container in the freezer for up to 2 months.

8. Can I use fresh fruit instead of dried fruit? It’s best to use dried fruit as fresh fruit will add too much moisture to the bars and affect their texture.

9. Can I make this recipe without raisins? Yes, if you don’t like raisins, feel free to leave them out or replace them with another dried fruit of your choice.

10. Can I use a different type of chocolate? Yes, you can substitute dark chocolate with milk chocolate or white chocolate, depending on your preference.