Banana Walnut Bars are the perfect blend of natural sweetness from ripe bananas and the rich, nutty flavor of walnuts. With a touch of citrusy orange zest and the warm spice of cinnamon and ginger, these bars are not just delicious but also packed with nutrients. Whether you’re looking for a wholesome snack, a quick breakfast on the go, or a healthy dessert, these bars fit the bill perfectly. Follow this detailed guide to make these delightful treats at home.
Introduction
Banana Walnut Bars are a versatile, healthy snack that combines the earthy flavors of walnuts with the natural sweetness of bananas. This recipe brings together a harmonious blend of flavors enhanced by a touch of ginger and cinnamon, giving these bars a warm, comforting taste. The addition of orange zest adds a fresh citrusy note, making these bars not only flavorful but also aromatic. Perfect for anyone looking to satisfy a sweet tooth without the guilt, these bars are gluten-free and refined sugar-free, making them an excellent option for clean eating.
Ingredients
- Walnuts: 1 cup (approximately 120g) – Provides a rich, nutty flavor and healthy fats.
- Bananas: 2, ripe – Adds natural sweetness and moisture to the bars.
- Lemon Juice: 1 tablespoon – Enhances the flavor of the bananas and prevents browning.
- Ginger: A small piece, grated (about 1 teaspoon) – Adds a subtle warmth and spiciness.
- Orange Peel: Zest from 1 orange – Provides a fresh, citrusy note.
- Cinnamon: 1 teaspoon – Complements the sweetness of the bananas and walnuts.
Step-by-Step Instructions
Preheat the Oven
- Set the Temperature: Preheat your oven to 190°C (380°F). This ensures your oven reaches the correct temperature while you prepare the ingredients.
Prepare the Walnuts
- Grind the Walnuts: Place the walnuts in a blender or food processor. Pulse until the walnuts are ground into a coarse, flour-like consistency. Be careful not to over-process, as this can turn the walnuts into butter. Transfer the ground walnuts to a large mixing bowl.
Mash the Bananas
- Mash and Mix: Peel the ripe bananas and place them in a separate bowl. Add the lemon juice, which helps to preserve the color and add a slight tanginess. Using a fork or a mixer, mash the bananas thoroughly until they are smooth with no large lumps remaining.
Add Aromatics
- Incorporate Flavor: Grate a small piece of fresh ginger directly into the mashed bananas. Add the zest of one orange, ensuring only the outer colorful part is used to avoid bitterness. Sprinkle in the cinnamon. Stir well to combine all these aromatic ingredients with the mashed bananas.
Combine Ingredients
- Mix It All Together: Pour the mashed banana mixture into the bowl with the ground walnuts. Stir until everything is fully combined. The mixture should have a thick, dough-like consistency, indicating it’s ready to be baked.
Bake the Bars
- Prepare the Baking Tray: Line a baking tray with parchment paper. This prevents sticking and makes it easier to remove the bars once baked. Spread the mixture evenly into the tray, smoothing the top with a spatula to ensure even baking.
- Bake: Place the tray in the preheated oven and bake for 35 minutes, or until the top is golden brown. The bars should be firm to the touch but still slightly soft in the center, which will set as they cool.
Cool and Cut
- Cool Before Cutting: Remove the tray from the oven and allow it to cool slightly. This will make the bars easier to cut and help them hold their shape. Once cooled, use a sharp knife to cut the bars into your desired sizes or shapes.
Serve and Store
- Enjoy: Serve the bars warm or at room temperature. The combination of bananas, walnuts, ginger, and orange zest creates a delightful aroma that is both inviting and comforting.
- Storage Tips: Store any leftover bars in an airtight container at room temperature for up to 3 days. For longer storage, you can refrigerate them for up to a week or freeze them for up to three months. Just reheat gently in the oven or microwave before serving to refresh their texture.
Nutritional Information (per bar)
- Calories: 150 kcal
- Carbohydrates: 18g
- Protein: 3g
- Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 2mg
- Fiber: 3g
- Sugars: 8g
Tips for Best Results
- Choose Ripe Bananas: The ripeness of the bananas greatly affects the sweetness and texture of the bars. Use bananas that are well-speckled with brown spots for the best results.
- Adjust Spice Levels: If you prefer a stronger spice flavor, feel free to increase the amount of ginger or cinnamon according to your taste.
- Nut Variations: You can substitute the walnuts with other nuts such as almonds or pecans for a different flavor profile.
Banana Walnut Bars are a wholesome, satisfying treat that brings together simple ingredients in a delicious and nutritious way. Whether you’re making them for a quick breakfast, a healthy snack, or a dessert, these bars are sure to become a favorite in your recipe collection. Enjoy the perfect balance of sweet and nutty flavors in every bite!