These Walnut Banana Bars are a delicious, naturally sweetened treat with a wonderful aroma of ginger, cinnamon, and orange peel. The combination of ground walnuts and bananas provides a moist, flavorful base, while the citrus and spices elevate the taste. These bars are easy to make and perfect for a healthy snack or dessert.
Preparation Time:
- Prep time: 10 minutes
- Cook time: 35 minutes
- Total time: 45 minutes
Ingredients:
- Walnuts – 1 cup (120g), ground
- Bananas – 2 medium, peeled and mashed
- Lemon juice – 1 tablespoon
- Ginger – 1 teaspoon, grated or finely chopped
- Orange peel – 1 teaspoon, grated (zest of 1 orange)
- Cinnamon – 1/2 teaspoon
Directions:
- Prepare the Walnuts:
- Place 1 cup of walnuts in a blender or food processor and grind them until they reach a fine, crumbly consistency.
- Mash the Bananas:
- Peel and break the bananas into small pieces. Place them in a bowl and mash using a fork or mixer.
- Add 1 tablespoon of lemon juice to the mashed bananas to prevent browning and enhance flavor.
- Add Flavorings:
- Stir in the grated ginger, orange peel, and cinnamon into the mashed banana mixture. Mix well until combined.
- Combine Walnuts and Banana Mixture:
- Add the ground walnuts to the banana mixture and mix thoroughly until you have a thick, even batter.
- Prepare the Baking Pan:
- Preheat your oven to 190°C (380°F).
- Line a baking dish (about 20×15 cm / 8×6 inch) with parchment paper or grease it with a bit of oil.
- Bake the Bars:
- Pour the batter into the prepared baking dish and spread it out evenly.
- Bake for 35 minutes, or until the top is golden and a toothpick inserted into the center comes out clean.
- Cool and Cut:
- Once baked, remove the dish from the oven and allow the bars to cool completely.
- Once cool, cut into bars or squares.
- Serve:
- Enjoy the bars warm or at room temperature. The combination of ginger, cinnamon, and orange zest provides a wonderful aroma and flavor.
Serving Suggestions:
- Serve the bars as a healthy snack with a cup of tea or coffee.
- Top with a drizzle of honey or maple syrup for added sweetness.
- Pair with Greek yogurt or a dollop of whipped cream for a more indulgent treat.
Cooking Tips:
- Ginger: Fresh ginger provides the best flavor, but you can use powdered ginger if you don’t have fresh.
- Orange Peel: Make sure to only grate the outer peel of the orange (zest) without the bitter white pith.
- Texture: For added texture, you can leave some walnut pieces slightly chunkier instead of grinding them completely.
Nutritional Benefits:
- Walnuts are a great source of omega-3 fatty acids and protein.
- Bananas provide natural sweetness and are rich in potassium.
- Ginger and cinnamon offer anti-inflammatory properties and boost flavor without added sugar.
Dietary Information:
- Gluten-free (naturally flourless)
- Vegan
- No added sugar (sweetened naturally with bananas)
- Dairy-free
Nutritional Facts (per bar, based on 12 bars):
- Calories: ~150
- Protein: 3g
- Fat: 10g
- Carbohydrates: 12g
- Fiber: 2g
- Sugar: 5g (from bananas)
Storage:
- Room Temperature: Store in an airtight container for up to 3 days.
- Refrigeration: Keep in the fridge for up to 1 week.
- Freezing: Freeze for up to 3 months. Thaw at room temperature before serving.
Why You’ll Love This Recipe:
- It’s naturally sweetened with bananas and packed with healthy fats from walnuts.
- The ginger and orange zest add a refreshing, aromatic twist.
- It’s easy to make, requiring only a few simple ingredients.
- Perfect for those following gluten-free, dairy-free, or vegan diets.
Conclusion
These Walnut Banana Bars are a healthy, flavorful treat that’s easy to prepare and packed with wholesome ingredients. The warm aroma of ginger and cinnamon, combined with the zest of orange, makes these bars perfect for a cozy snack or dessert. Whether you’re looking for a guilt-free indulgence or a naturally sweet snack, these bars are sure to hit the spot.