Ingredients

• • 160g oatmeal
  • 80g walnuts
  • 80g dried plums (optional)

• 200g banana (about 2 bananas)
• 100g chocolate (dark or milk)

Instructions

1. 1. Prepare the Oatmeal:
      Heat a pan over medium heat and add the oatmeal. Fry the oatmeal for about 5 minutes, stirring occasionally until lightly toasted and fragrant. This will give the oatmeal a nutty flavor and a slightly crunchy texture.

   2. Prepare the Nuts and Fruit:
      Grind the walnuts until finely chopped. If you’re using dried plums, grind them as well into smaller pieces. Peel and mash the bananas until smooth. The mashed bananas will help bind the mixture together and provide natural sweetness.

   3. Combine Ingredients:
      In a mixing bowl, combine the toasted oatmeal, ground walnuts, ground plums (if using), and mashed bananas. Stir the mixture thoroughly until everything is well combined and evenly distributed.

1. 1. Shape and Bake:
      Line a baking dish with parchment paper for easy removal. Press the mixture evenly into the prepared dish, smoothing the surface with the back of a spoon. Bake in a preheated oven at 180°C (350°F) for 15-20 minutes, or until golden and set. Keep an eye on them to prevent overbaking.

   2. Prepare the Chocolate:
      While the oatmeal bars are baking, melt the chocolate in a double boiler or in a heatproof bowl over simmering water, stirring until smooth. This ensures that the chocolate melts evenly without burning.

   3. Finish the Dessert:
      Once the baked oatmeal mixture is out of the oven and slightly cooled, pour the melted chocolate over the top, spreading it evenly with a spatula. For extra crunch and flavor, sprinkle additional chopped walnuts on top (optional). Place the dish in the refrigerator to allow the chocolate to fully set.

1. Serve:
   Once the chocolate has solidified, cut the mixture into bars and enjoy this delicious, healthy treat! These bars can be stored in an airtight container in the fridge for up to a week.

Nutritional Facts (Per Serving)

• • Calories: 230
  • Protein: 5g
  • Fat: 12g

• • Carbohydrates: 30g
  • Fiber: 4g
  • Sugar: 14g

• Sodium: 5mg

The Origins and Popularity of Oatmeal Bars
Oatmeal bars have grown in popularity as a healthy, portable snack option. Oats, one of the most nutrient-dense grains, have been enjoyed for centuries, known for their ability to provide sustained energy and help lower cholesterol. The rise in demand for healthy snacks that are easy to prepare and full of whole ingredients has led to the growing popularity of oatmeal bars. Over time, people have added a variety of flavors and ingredients, such as bananas, nuts, and chocolate, to create the perfect combination of health and indulgence. These bars are an excellent way to incorporate oats into your diet while satisfying your sweet tooth with minimal processed sugar.

Why You’ll Love This Recipe
These oatmeal bars are packed with goodness. The toasted oats bring a delightful crunch, while the walnuts add a rich, nutty flavor and healthy fats. The bananas provide natural sweetness, and the melted chocolate topping adds a touch of indulgence. The bars are not only easy to make but also incredibly versatile. You can customize the recipe by adding dried fruit, seeds, or different types of nuts based on your preference. These bars are perfect for a quick breakfast, post-workout snack, or a guilt-free treat whenever you crave something sweet.

Health Benefits of this Recipe
Oatmeal is an excellent source of soluble fiber, which can help lower cholesterol and improve heart health. Walnuts are rich in healthy omega-3 fatty acids, which are good for brain health. Bananas provide potassium, a key mineral for maintaining healthy blood pressure and heart function. The dark chocolate in this recipe provides antioxidants and can improve mood and cognitive function. By making this recipe at home, you can control the ingredients and avoid added sugars and preservatives commonly found in store-bought snacks, making it a healthier choice overall.

Serving Suggestions of Oatmeal, Walnut, and Banana Bars with Chocolate
These bars are perfect on their own, but you can also serve them with a hot cup of tea or coffee for a cozy snack. They pair wonderfully with a glass of almond milk or a dairy-free smoothie for a light breakfast. If you’re serving them as a dessert, try topping them with a dollop of whipped cream or a scoop of vanilla ice cream for a delicious treat. For an extra boost of nutrition, you can also serve them with a side of fresh fruit.

Tips

• • Make them dairy-free: If you want to make this recipe dairy-free, simply use plant-based milk (like almond or oat milk) and dairy-free chocolate.
  • Sweetness adjustments: If you prefer a sweeter bar, you can add a tablespoon of honey or maple syrup to the mixture.
  • Customize your mix-ins: Feel free to add other mix-ins like chia seeds, flaxseeds, or dried cranberries for additional flavor and nutrition.

• Storage: These bars keep well in an airtight container in the fridge for up to a week, making them perfect for meal prep.

Variations to Try

• • Peanut Butter Version: Add a couple of tablespoons of peanut butter to the banana mixture for a peanut butter-banana flavor combination.

• • Coconut Flavored Bars: Stir in shredded coconut or coconut milk for a tropical twist.
  • Apple Cinnamon Bars: Replace the bananas with finely grated apple and add a teaspoon of cinnamon for a fall-inspired flavor.
  • Chocolate Chip Bars: Instead of melting the chocolate, stir in mini chocolate chips for a more intense chocolate flavor.

Conclusion
These oatmeal, walnut, and banana bars with chocolate are the perfect combination of healthy ingredients and indulgent flavors. They’re easy to make, customizable, and a great option for a quick snack or breakfast. With toasted oats, creamy bananas, crunchy walnuts, and a rich chocolate topping, these bars are a satisfying treat that will leave you feeling energized and full. Whether you make them for yourself or share them with family and friends, these bars will definitely become a favorite.

Frequently Asked Questions

• • Can I make these bars ahead of time?
    Yes! You can prepare and bake these bars in advance. Store them in the fridge for up to a week, and they’ll be ready whenever you need a snack.

  • Can I use a different type of nut?
    Yes, you can swap walnuts for any nuts you prefer, such as almonds, pecans, or cashews.

• Can I make these bars gluten-free?
  Yes, use certified gluten-free oats and ensure that the other ingredients (like the flour and baking powder) are also gluten-free.

• How can I make these bars sweeter?
  If you prefer sweeter bars, you can add honey, maple syrup, or a few extra pieces of chocolate to the mixture.

• Can I freeze these bars?
  Yes, these bars freeze well. After baking, allow them to cool completely, then store them in an airtight container or freezer bag for up to 3 months.