Super Healthy Oat Bars

Loaded with protein and slow-release energy, these tasty bars are perfect for a mid-morning pick-me-up or as a quick and easy breakfast option for a busy morning.

These protein bars are highly nutritious as well as tasty. I created this recipe during my 'lockdown weight loss' phase - I think we probably all had one of these. Low in calories, high in protein and containing very little sugar, these are a perfect option for anyone following a healthy lifestyle or trying to lose weight.

They are also completely free from both gluten and dairy and are vegan friendly.

I like to make a batch, have on as a snack in the evening and save one for the morning. You can then freeze any surplus and defrost as needed, or share with your family and friends. They can be wrapped and given as a lunch box snack and also be stored in the refrigerator inside an air-tight container for a couple of days.

Ingredients:

2 x very ripe mashed bananas

100g of vegan spread - I love flora's 100% plant goodness

200g rolled oats

2 tbsp chia seeds

2 tbsp sunflower seeds

2 tbsp Maple Syrup

1 tsp cinnamon

50g dried apricots - chopped.

100g dates - chopped

Method:

1 - Melt the vegan spread in a saucepan. Add the maple syrup and stir.

2 - In a separate bowl, mash the bananas. Pour the wet ingredients onto the banana and sprinkle on the dry ingredients.

3 - Stir until well mixed before spooning into a small baking tin lined with paper and greased with dairy-free spread.

4 - Place in the middle of the oven and leave to cook for 30 minutes or until cooked through.

5 - leave to cool completely.

They will need some time to cool down and will fall apart if you try to cut them into slices too early.

Cut into 8 slices - each will provide roughly 150 calories with very little fat or sugar.

Substitutions:

You can swap the maple syrup for golden syrup or omit it completely if you are going sugar-free. The dates provide a lovely sweetness - the reason they are used in sticky toffee sponges!

The chia and sunflower seeds can be swapped out for other seeds you have handy. Flax seeds are a wonderful replacement as are pumpkin seeds but whatever you have in the cupboard will probably work!

The apricots could be replaced with raisins. The reason I use apricots in this particular recipe is their iron content - a nutrient that can be scarce in vegan diets

You can use any sort of vegan spread or 'butter' for this recipe, however, if your spread does not contain much salt you may wish to add a small pinch of salt to taste.

If you aren't particularly watching your weight, you could also add your favourite nut for the extra protein kick. This might be a good option for vegan bakers. I recommend pecans or walnuts.

Health benefits:

Maple syrup contains many vitamins and minerals as well as a number of antioxidants. These include zinc which helps the functioning of the heart and immune-boosting manganese.

The amazing properties of chia seeds have been well documented. These tiny seeds are packed with fibre, antioxidants and protein, delivering masses of nutrients with very little calories.

Bananas are not only tasty but their potassium content means they can help lower your blood pressure. They are high in fibre also, contributing to a healthy digestive system.

Oats are maybe one of the healthiest grains on offer. Studies have shown that they have many health benefits including weight loss and prevention of diabetes.

Cinnamon - I use cinnamon not just because I love the flavour it adds, but also because it is packed with antioxidants, giving it anti-inflammatory, antibacterial and cholesterol-lowering properties.

I hope you enjoy these healthy bars. This recipe is very flexible - so have fun with it :)