Nut & Chocolate Multigrain Power Bar

I am done with buying energy bars and such like. Today I attempted my own with much, much success, and the result has really made me a happy bunny, as the English saying goes. Packed with nutrients, fibre, protein, vitamins and minerals, these bars have a great chew to them, and will keep you going for hours on end – my energy levels certainly increased. Sugar-free, and soya-free, it makes a perfect breakfast, snack or even a little dessert if you cut them up small, and dip them in some sweetened cashew cream. Yum, Yum, you will love these !

NOTE : If you want to make this gluten-free, and are unable to source gluten-free oatmeal, simply increase the quantities of oats and oat bran to compensate, and be sure to check all other ingredients you use are gluten-free.

WHAT IS THE DIFFERENCE BETWEEN OATMEAL AND OATS ?

Rolled oats are the same as old-fashioned oatmeal. To prepare oatmeal, the oat grain is dried and roasted and the hull (the outer surface covering) is separated from the kernel. The hulled grains are then cut to a uniform size, steamed and rolled into flakes. The more finely the oats are cut, the faster they cook. Quick-cooking oats have been cut more finely than rolled oats, and instant oats are partially cooked and then dried and rolled very thin. Steel-cut oats skip the steaming process.

BONUS NOTE : My 6 year old fussy daughter loved them (great school treat).

DRY INGREDIENTS

¾ cup gluten-free oats (available here UK, or US)

1/8 cup oat bran (available here UK, or US)

1/8 cup oatmeal (available here UK) – (Oatmeal, also known as white oats, is ground oat groats. Oatmeal can also be ground oats, steel-cut oats, crushed oats, or rolled oats).

½ cup gluten-free flour (available here UK, or US)

1 cup walnuts, roughly chopped (pecans would also work)

3 Tbsp chia seeds (available here UK, or US)

2 Tbsp raw pumpkin seeds (available here UK, or US)

1 Tbsp raw sunflower seeds (available here UK, or US)

½ tsp Himalayan Salt (available here UK, or US)

¾ cup desiccated/shredded unsweetened coconut (available here UK, or US)

½ cup dark vegan chocolate chips (available here UK, or US) – carob would also work and add more if you wish)

WET INGREDIENTS

3 medium sized ripe bananas (I used my frozen ones)

½ cup (125 mL) maple syrup, agave (available here UK, or US), or raw coconut sugar (available here UK, or US) – add more if you prefer it sweeter, so taste before you bake

¾ cup crunchy peanut butter (I used Meridian – available here UK, or US)

1½ Tbsp coconut oil (available here UK, or US)

METHOD

Place your bananas in a food processor, and process until smooth.
Next, add the rest of the wet ingredients, and process until blended.
Meanwhile, place all the dry ingredients in a bowl, and mix with a fork until blended. Then add the lot to the food processor, and process for around 10 seconds, until you have a big sticky dough ball.
Remove from the processor, and place in an ovenproof non-stick metal dish (9” x 9”, or 10” x 10”), that you have already prepared with parchment (grease-proof paper) on the base. Smooth with a plastic spatula, and flatten with wet palms.
Place in a preheated oven on 350ºF (175ºC) for 20 minutes, until the edges go a little golden.
Remove from oven, and allow to cool for a couple of hours, then cut into required shape, and store in an air tight container so that they won’t dry out.
Enjoy !