These gluten- and dairy-free bars are a family favourite as either an after-school snack or a healthy and hearty addition to your child’s lunchbox. They can easily be made nut free, but just as delicious, by simply omitting the chopped walnuts.
Tip: if you want to make sure these are gluten free, be sure to purchase certified gluten-free oats. Quinoa flakes instead of oats is another easy swap that works well too. Keep in mind, some children can still be sensitive to grains, whether oats or pseudo-grains such as quinoa, if they’re gluten intolerant.
Oat and Seed Bars
Ingredients
- 1 1/2 cups (350 mL) rolled oats
- 1 tsp (5 mL) baking powder
- 1 tsp (5 mL) baking soda
- 1 tsp (5 mL) ground cinnamon
- 2 large ripe bananas
- 1/4 cup (60 mL) melted coconut oil
- 2 to 3 Tbsp (30 to 45 mL) maple syrup
- 1/2 cup (125 mL) pumpkin seeds or sunflower seeds
- 1/2 cup (125 mL) dried cranberries
- 1/4 cup (60 mL) chopped walnuts (optional; omit for nut free)
- 1/2 cup (125 mL) mini chocolate chips
Nutrition
Per serving:
- calories313
- protein8g
- fat17g
- saturated fat9g
- trans fat0g
- carbohydrates39g
- sugars19g
- fibre4g
- sodium200mg
Directions
01
Preheat oven to 350 F (180 C). Grease 8 in (20 cm) square baking dish or line with parchment paper.
02
In food processor, blitz oats until coarsely ground. (They donu2019t have to be finely ground. Itu2019s okay if you see some bits.) In large bowl, combine ground oats, baking powder, baking soda, and cinnamon.
03
In small bowl, mash bananas with a fork. Add melted coconut oil and maple syrup. Mix together. Add banana mixture to dry mixture and mix until combined. Fold in seeds, cranberries, walnuts (if using), and chocolate chips. Place mixture in square baking dish and flatten with spatula.
04
Bake for 18 to 20 minutes. Let cool for 10 minutes before removing from the pan. Cut into bars. Keep in fridge for up to 1 week, or freeze for up to 3 months.
Joy McCarthy, RNCP, CNP
Joy McCarthy, RNCP, CNP, is a holistic nutritionist and best-selling author of Joyous Health and Joyous Detox (Penguin Canada, 2014 and 2016).
