Banana Bran Bars

Banana Bran Bars Recipe - Delicious and Healthy Snack Option

Preparation time: 15 minutes | Cooking time: 25-35 minutes | Servings: 12

Introduction

Banana Bran Bars are a delightful and nutritious snack that combines the wholesome goodness of bran flakes with the natural sweetness of bananas and carrots. This recipe is perfect for those looking for a healthy treat that doesn't compromise on taste. Rich in fiber, vitamins, and minerals, these bars are an excellent choice for breakfast, a mid-day snack, or even a post-workout bite. Easy to make and delicious to eat, Banana Bran Bars are sure to become a favorite in your recipe collection.

History

The concept of combining bran with fruits in a bar form has been around for decades, evolving from the need to create healthier snack options. The Banana Bran Bar recipe, in particular, is a modern take on traditional bran muffins, incorporating bananas and carrots to enhance flavor and nutritional value. This recipe reflects the growing trend towards healthier eating habits and the incorporation of whole foods into everyday diets.

Ingredients

1 cup flour
0.25 cup packed brown sugar
0.5 tsp baking soda
1 tsp baking powder
0.25 tsp salt
1.5 tsp cinnamon
1 cup crushed bran flakes
1 cup low-fat milk
2 eggs
1 carrot, peeled and shredded
1 ripe banana, peeled and mashed
0.33 cup chopped walnuts (optional)

How to prepare

Preheat the oven to 375°F (191°C).
Grease an 8” x 8” pan with oil.
In a medium bowl, combine the flour, brown sugar, baking soda, baking powder, salt, cinnamon, and bran flakes.
In a separate small bowl, combine the milk, eggs, carrot, banana, and walnuts.
Add the milk mixture to the cereal mixture, and mix well.
Pour the mixture into the prepared pan.
Bake for 25–35 minutes, or until lightly browned.
Cut into 3 x 4 pieces to make twelve bars.

Variations

Feel free to experiment with this versatile recipe by adding different fruits such as apples or pears, or by substituting bran flakes with oats for a different texture. You can also try adding spices like nutmeg or ginger for an extra flavor kick.

Cooking Tips & Tricks

To ensure your Banana Bran Bars turn out perfectly every time, consider the following tips:

- Use ripe bananas for the best flavor and natural sweetness.

- If the mixture seems too dry, add a little more milk to achieve the desired consistency.

- For a nuttier flavor and extra crunch, toast the walnuts before adding them to the mix.

- Let the bars cool completely before cutting them to prevent crumbling.

Serving Suggestions

Enjoy Banana Bran Bars as is, or warm them slightly and serve with a dollop of Greek yogurt or a drizzle of honey for added sweetness. They also pair well with a cup of tea or coffee for a satisfying snack.

Cooking Techniques

This recipe uses the baking method, which is ideal for creating a moist and tender texture. For an even bake, make sure to spread the mixture evenly in the pan and check the bars towards the end of the baking time to avoid over-browning.

Ingredient Substitutions

If you're out of brown sugar, you can substitute it with the same amount of white sugar or honey. For a dairy-free version, use almond or soy milk instead of cow's milk. Gluten-free flour can be used in place of regular flour for those with gluten sensitivities.

Make Ahead Tips

Banana Bran Bars can be made ahead of time and stored in an airtight container for up to a week. For longer storage, wrap the bars individually and freeze them. Thaw overnight in the refrigerator or for a few seconds in the microwave when ready to eat.

Presentation Ideas

For a more appealing presentation, sprinkle the top of the bars with a mixture of cinnamon and sugar before baking. You can also top them with sliced bananas or a light glaze made from powdered sugar and milk after baking.

Pairing Recommendations

Pair Banana Bran Bars with a smoothie or a glass of milk for a nutritious breakfast. They also go well with a light salad or soup for a balanced lunch.

Storage and Reheating Instructions

Store the bars in an airtight container at room temperature for up to 3 days or in the refrigerator for up to a week. To reheat, place them in a warm oven for a few minutes or microwave them for 10-15 seconds.

Nutrition Information

Calories per serving

Each Banana Bran Bar contains approximately 150 calories, making it a suitable option for a snack or part of a balanced breakfast.

Carbohydrates

Each serving of Banana Bran Bars contains approximately 27 grams of carbohydrates. The carbohydrates come from a combination of simple sugars in the fruits and complex carbohydrates in the bran flakes and flour, providing a balanced energy source.

Fats

These bars are low in fat, with each serving containing about 3 grams of fat. The majority of the fat comes from the walnuts and eggs, which provide healthy unsaturated fats essential for heart health.

Proteins

Banana Bran Bars offer a modest protein content of about 5 grams per serving. The protein sources include eggs and milk, which are complete proteins containing all the essential amino acids your body needs.

Vitamins and minerals

These bars are a rich source of vitamins and minerals, including Vitamin A from carrots, potassium from bananas, and iron from bran flakes. They also provide calcium and Vitamin D from the milk, making them a nutritious option for bone health.

Alergens

This recipe contains common allergens such as eggs, milk, and wheat. It may also contain nuts if you choose to include walnuts. Always check for specific allergies before serving.

Summary

Banana Bran Bars are a balanced snack offering a good mix of carbohydrates, proteins, and healthy fats. They are rich in dietary fiber and packed with essential vitamins and minerals, making them a nutritious choice for any time of the day.

Summary

Banana Bran Bars are a delicious and nutritious snack that's easy to make and perfect for any occasion. With their wholesome ingredients and customizable nature, these bars are a great way to enjoy a healthy treat without sacrificing flavor. Whether you're looking for a quick breakfast option, a satisfying snack, or a healthy dessert, Banana Bran Bars are sure to hit the spot.

How did I get this recipe?

I have a clear memory of the first time I saw this recipe for Banana Bran Bars. It was a warm summer day, and I was visiting my dear friend Sarah in her cozy kitchen. Sarah was known for her delicious baked goods, and she always seemed to have a new recipe up her sleeve.

As we sipped on our tea and caught up on life, Sarah suddenly pulled out a faded recipe card from a well-loved recipe book. She explained that this was a recipe she had gotten from her grandmother, who had passed it down to her years ago.

The recipe was simple yet intriguing. It called for ripe bananas, bran cereal, and a few other pantry staples. Sarah told me that these Banana Bran Bars were not only delicious but also packed with fiber and nutrients.

I watched intently as Sarah whipped up the batter, mixing in the mashed bananas and crunchy bran cereal. The aroma that filled the kitchen as the bars baked in the oven was simply irresistible.

When the bars were finally ready, Sarah cut them into squares and handed me a piece. The first bite was pure heaven. The bars were moist, slightly sweet, and had a lovely crunch from the bran cereal. I knew right then and there that I had to learn how to make these Banana Bran Bars myself.

Over the years, I have made these bars countless times, tweaking the recipe here and there to suit my taste. I have shared them with friends and family, and they always receive rave reviews.

One of my favorite memories associated with these Banana Bran Bars is when I made them for a bake sale at my church. The bars were a hit, and I ended up receiving several requests for the recipe. I was happy to share it with anyone who asked, just as Sarah had shared it with me.

As I reflect on the journey of learning this recipe, I am reminded of the power of passing down traditions and recipes from one generation to the next. These Banana Bran Bars hold a special place in my heart, not only because they are delicious but also because they connect me to my dear friend Sarah and her grandmother.

I am grateful for the joy and memories that these bars have brought into my life. Every time I bake a batch, I am transported back to that sunny day in Sarah's kitchen, where I first discovered the magic of Banana Bran Bars. And I hope that as I continue to share this recipe with others, it will bring them as much happiness and nostalgia as it has brought me.