Baked Banana Bars
We all have them, brown bananas!
Hey I'm Hannah Grant, and I always buy too many bananas... and yes, they turn brown and no one wants to eat them... If you know this feeling - here is the good news for you.
This recipe is probably the most flexible, fast and easy energy bar recipe on the planet saving brown bananas from the death pit that is the trash can. Really, it is the easiest recipe EVER.
Use what you have in your cupboard
If you have bananas and a mixed selection of grains, rolled oats, seeds and nuts - you can make endless variations of this bar.
They are perfect for training/racing, running or biking and as a snack for you or the kids.
Eat Race Win Baked Banana Bars Recipe (pp315)
Baked banana bars
Use any cake or bread tin you like (I have used a 9-10 inch square cake tin)
Banana bar Ingredients:
-
90 g (1 cup) rolled oats
-
65 g (2/3 cups) Chopped nuts (walnuts/pecan etc.)
-
30 g (1/4 cup) shredded coconut
-
3 tbsp Chia seeds
-
1/4 tsp. cinnamon/cardamom or Ginger
-
1/4 tsp fine salt
-
2 mashed banans
-
125 g ( 2 generous tbsp) peanut butter
-
50-75 ml (4-5 tbsp) of maple syrup
-
45 g (1/4 cup) Dark chocolate chips (optional)
-
1-2 scoops protein powder (optional)
If you add protein powder you might want to add 1/2 a banana more to the mixture - if itøs very firm and seem a little dry.
Notes:
You can substitute or leave out
-
Rolled oats with any rolled grain
-
Nuts with any type of nuts or seeds
-
Peanut butter with any nut butter - it can be chunky.
-
Maple syrup with honey or date syrup - or leave it out.
-
Spices - go crazy, mix them or leave them out or use finely zested citrus
Basically the most important thing is the mashed bananas, and either chia or oats to absorb moisture, the rest of the ingredients can be mixed up however you like it.
Step pre 1.
Pre-heat the oven to 175*c /345*F
Step 1.
Combine all the dry ingredients
Step 2.
Mash the bananas in a separate bowl and combine with the maple syrup and peanut butter. I use my hands for this, it's much faster. The banana mash can have small chunks - it's cool.
Step 3.
Taste your mixture and season with salt and or spices.
Step 4.
Line your chosen baking tin with parchment paper and spread out the mixture evenly about 2,5 cm/1 inch thick. Use a wet rubber spatula to even it out on the top, if there are any oats or bits sticking up, they can burn, so make sure it's a smooth as possible.
Step 5.
Bake the bars until they are golden and firm. Let them cool down before cutting them into bars or bits.
Step 6.
Keep them in a airtight container in the fridge for about a week, or in the freezer for up to three months.
TIP:
If you are using them for your training rides or runs or bringing them as a midday snack. Wrap them individually in parchment paper.
I chuck the wrapped ones in the freezer, and just take a couple when needed they will defrost in no time - AND they can also be eaten frozen, I have done that many times.
So when you have made your baked banana bar, shared it on instagram and tag me @dailystews and use the hashtag #hannahgrant then I can like, comment and share your creations.
Enjoy the recipe
And don't forget to follow me on Instagram!