No-Bake Oat, Raisin, and Apricot Bars Recipe

Ingredients:

• • Oat Flakes – 80 g (1 cup)

• • Raisins – 100 g (1/2 cup)
  • Walnuts – 80 g (1/2 cup), chopped
  • Dried Apricots – 100 g (1/2 cup), chopped

• • Ripe Banana – 1 medium, mashed
  • Dark Chocolate – 100 g (3.5 oz), chopped (use sugar-free if possible)
  • Coconut Oil – 1 teaspoon (for greasing and melting with chocolate)

Directions:

1. 1. Prepare the Pan: Grease a 20×15 cm (8×6 inch) pan with coconut oil.
   2. Mix Ingredients: In a large bowl, combine oat flakes, raisins, walnuts, dried apricots, and the mashed banana. Mix thoroughly to coat all ingredients.
   3. Press Mixture: Transfer the mixture to the greased pan. Press down firmly to create an even layer.

1. 1. Melt Chocolate: In a microwave-safe bowl, melt the dark chocolate with 1 teaspoon of coconut oil in 30-second intervals, stirring until smooth.
   2. Top with Chocolate: Pour the melted chocolate over the pressed oat mixture and spread it evenly.
   3. Chill: Refrigerate for 20-30 minutes, or until the chocolate is set and the mixture is firm.

1. Cut and Serve: Once chilled, cut into bars and enjoy.

Serving Suggestions:

• • Pair these bars with coffee or tea for a satisfying snack.
  • Enjoy as a healthy dessert or an on-the-go breakfast option.

Cooking Tips:

• Compact the Mixture: Press the mixture firmly to ensure it holds together well once chilled.
• Use Quality Chocolate: Opt for sugar-free dark chocolate for a healthier version.

Nutritional Benefits:

• • Oats: Rich in fiber, vitamins, and minerals.

• Walnuts: Provide healthy fats and protein.
• Dried Fruits: Add natural sweetness and a boost of nutrients.

Dietary Information:

• • Contains Nuts: From the walnuts.

• Contains Sugar: From raisins and dried apricots.
• Nut-Free Option: Replace walnuts with seeds like pumpkin or sunflower seeds.

Nutritional Facts (per bar, based on 12 bars):

• • Calories: 160 kcal

• • Carbohydrates: 23 g
  • Protein: 3 g
  • Fat: 8 g

• Fiber: 3 g
• Sugar: 12 g

Storage:

• • Refrigeration: Store in an airtight container for up to 1 week.

• Freezing: Freeze for up to 3 months. Thaw at room temperature before serving.