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 !
All recipes and content © Miriam Sorrell www.mouthwateringvegan.com 2010
Miriam, can you please explain the difference between oats and oatmeal. I can see that Bob’s Red Mill is rolled oats, but what is oatmeal? Thank you.
yummy!!!!!
Sylvia, I do hope you make and enjoy these superb bars !!! 🙂
Hi Charlotte here is your answer :-
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.
I have only oatmeal in stock. Can I use that alone increasing the amount to make up fer the others?
Tks
Yer book is giving me the spins….dunno where to start!
Joe Hi there, you need oats for this – you can buy the porridge oats – ‘quaker oats’ the ones in the tin that can be bought from most local supermarkets. I don’t advise oatmeal by itself as it will be too rich. Hope this helps and glad you are enjoying my book ! 🙂
Wheatabix under which does it rest? Oats or what?
Hi Joe, Weetabix = Wheat. 🙂
I real y enjoy it following comments! Miriam you are the best!
Thanks. 🙂
Hi Miriam,
thank you so much for sharing all your culinary experiences with us. I am really enjoying your page and also your kindness. I will make this bars for sure!
Many many thanks! Hello from Slovenia 🙂
Marijana Hi from Slovenia to me here. I hope you continue to enjoy my recipes and let me know how this goes as and when. Best wishes your way & Enjoy ! 🙂
These look lovely. Silly question – does it have to be a metal pan, or can I use my Pyrex?
Hi Kitwings – you can use pyrex, so long as it is lined with parchment/greaseproof paper. 🙂 Hope this helps you and let me know how it goes.
Hi Miriam. I love the idea of making energy bars as opposed to buying them. A couple of questions: do I have to use gluten free oats and flour or can I use regular oats and flour?
Also, I am not a fan of coconut or bananas. Would I be able to leave out the coconut? And is there a good substitute for bananas? I have heard that sometimes mashed avocado is good but maybe it would not give the right flavour. What do you think?
Janet Hi there. Yes you can use the normal oats and flour, so no worries. Don’t use avocado for these, it will spoil the taste. Coconuts you can leave out, just replace with more nuts or seeds of your choice – I suggest sesame seeds. Bananas, you can’t even taste them much in these bars, so, if you can bear with it, use half stewed apples and half bananas. If the mix is too wet, as apples retain a lot of liquid, just add more dried stuff. Let me know how it goes, and hope this helps. 🙂
Thanks so much for the suggestions, Miriam. I will let you know how they turn out. I love the idea of stewed apples instead of some of the banana.
🙂
Hi Miriam. I made the bars this weekend. I used 1 banana and 1 cup of stewed apples. It worked perfectly! My husband raved about them. I could taste a little banana in them so next time I am going to try making them with no banana and 1 1/2 cups of stewed apples. Thanks so much for the suggestion. These are going to be a household favourite and it’s nice to know that they are really healthy!
Thanks for letting me know Janet, and you’re almost there with the apples ! 🙂