Here is a delicious nut and seed banana bar recipe. They are gluten-free, refined sugar-free, dairy-free, grain-free, paleo and WAPF-friendly. They actually don’t contain any ‘nuts’ in them except coconut (which technically isn’t a nut, it is a seed also).
Recipe: Nut & Seed Banana Bars
Allergen info/recipe info:
This recipe is dairy-free, nut-free, gluten-free, sugar-free, grain-free, flour-free, vegetarian and Paleo and Wapf-friendly.
This recipe does contain eggs.
WAPF-Friendly: to make this WAPF-friendly you can soak the pepitas and sesame seeds for a few hours before hand and them drain the water away and dry the seeds. You could also sprout the seeds as well.
Ingredients:
- 1 ripe banana
- 4 eggs (best from pasture-fed chickens)
- 2 tbs. chia seeds
- 1 tbs. pepitas
- 1 tbs. black sesame seeds
- 3 tbs. white sesame seeds
- 2 tbs. sultanas
- 3 tbs. coconut
- 2 tbs. raw local honey
- 1/2 tsp. cinnamon
- melted butter or coconut oil to grease & baking paper.
How to:
- Mash the banana and add it to a bowl. Beat the eggs and mix them into the banana. Mix until throughly combined.
- Pre-heat the oven to 150 degrees C (fan-forced).
- Add the chia seeds, peptias, black sesame seeds, white sesame seeds, sultanas, coconut, honey and cinnamon. Mix to combine.
- Line a rectangle baking tin with baking paper and grease it at butter or coconut oil.
- Pour the mixture into the greased tin.
- Bake for 25-35 minutes at 150 C (fan-forced) or until set.
- When set, leave to cool down then slice into bar shaped pieces.
© Copyright: 2009-2012 Michelle Robson-Garth. Please ask permission first when using any text or images on healthfoodlover.com. See the disclaimer here. Have a look at the recipe index for more health food lovin’ recipes. Join the Facebook page & follow Health Food Lover on twitter.
Michelle
Health Food Lover is Michelle Robson-Garth. Michelle is a degree-qualified Naturopath (BHSc) and Massage Therapist. She is also a passionate writer, recipe-creator and all-round foodie from Melbourne, Australia. © Copyright: 2009-2012 Michelle Robson-Garth. Please ask permission first when using any text or images on healthfoodlover.com. Read the disclaimer here. Have a look at the recipe index for more health food lovin’ recipes. Join the Facebook page & follow Health Food Lover on twitter.
{ 6 comments… read them below or add one }
these aren’t sugar free… they have honey in them and I’m sure they’re wonderful, they look delicious but they are most likely loaded with carbs…
When I say “sugar-free” I am mostly talking about refined sugar, as in this recipe is refined sugar free. Thanks for your comment!
hiya! how long would these last out of the fridge (for school lunches) and how long in the fridge? thanks :))
Hi Jodi. I think they would last out of the fridge for a few hours (if kept wrapped up and in an air-tight container)…however they are baked so I would guestimate that they would last as long as other egg-based baked goods. I think they would last in the fridge for a day or two. Sorry that isn’t very specific!
hehe no worries! I just remembered that bars keep great in the freezer and defrost nicely for recess – thanks heaps :)
No worries at all Jodi. Enjoy :)