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© 2017 Vancouver Dietitians

Blog & Recipes

  • by Rachel Ma, Alexandra Inman, Stephanie Dang

Gluten Free Blueberry Banana Oat Bars


Happy New Year! Has anyone made a New Year’s resolution relating to their health & wellness? We’re here to help you out! Try this healthy blueberry banana oat bar recipe for an on-the-go breakfast or snack! Being a source of fibre and healthy carbohydrates, these bars will help keep you full and fuelled until your next meal or snack.

These blueberry banana oat bars are made with whole grains, fresh fruit, and a homemade chia jam. Homemade jams are a better choice than most store-bought jams, as YOU control the amount of sugar you use (and it is free of preservatives!). Chia seeds are a source of plant-based protein, omega-3 fatty acids, fibre, and minerals such as iron, magnesium, and calcium. The fibre in chia seeds can help with digestion and keeping your gut bacteria happy and healthy! Additionally, berries are known to have an abundance of antioxidants, which protect against free radicals that damage cells in the body.

We used blueberries in the jam, but you can definitely make other flavours like strawberry or raspberry jam. Let us know what other flavours you try, and tag us in your photos on Instagram!

Pictures by Rachel Ma.

Yields: 12 bars

Ingredients

For the blueberry chia jam:

  • 2 cups blueberries, fresh or frozen (if frozen, check the ingredients and make sure no sugar is added)

  • 1-2 Tbsp maple syrup

  • 2 Tbsp chia seeds

For the bars:

  • 2 cups rolled oats, divided

  • 1 tsp baking powder

  • 2 medium-size ripe bananas, mashed (~1 cup)

  • 1/4 cup maple syrup

  • 1 tsp vanilla extract

Directions

Make the jam:

  1. In a medium saucepan over medium heat, add blueberries and maple syrup for about 5-15 minutes, until the berries begin to release their liquid. Bring to a boil, stirring occasionally, until the berries begin to reduce and thicken, about 5 -10 minutes.

  2. Add in the chia seeds, continuing to cook for another 5 minutes while stirring. Remove from heat and allow the jam to cool. The jam will continue to thicken as the chia seeds absorb the liquid.

Make the bars:

  1. Preheat your oven to 375 F and line an 8x8 (20x20cm) baking dish with a sheet of aluminum foil or parchment paper.

  2. Blend 1 cup of oats in a food processor or blender until the texture is fine. Transfer the oat flour to a large mixing bowl, and mix in the remaining oats and baking powder.

  3. Add the mashed bananas, maple syrup, and vanilla extract, and mix well until a dough is formed.

  4. Spread 2/3 of the dough evenly into your prepared baking pan. Then, spread evenly a layer the chia jam over the surface. Keep the layer within 1/4 inch of the edge to prevent the jam from burning. Add the remaining oat mixture on top.

  5. Bake for 30 minutes, until the centre has set and the bars begin to turn golden brown. Remove from the oven and let them cool in the pan for about 10 minutes before transferring them to a cooling rack. Once cool, slice into 12 bars.

  6. Store them in an airtight container at room temperature for up to 5 days or in the freezer for longer storage.

Recipe in courtesy of: http://www.runningwithspoons.com/2017/08/09/blueberry-banana-oat-bars/

Sources:

https://www.medicalnewstoday.com/articles/291334.php

https://www.healthline.com/nutrition/11-reasons-to-eat-berries#section4

#easyrecipe #snack #baking