I can’t resist the breakfast bars my local coffee stand sells, so I decided to make my own banana bars.
The cookies with all the oats, nuts and raisins. The list of ingredients is wholesome, and I don’t feel bad about eating them, though they probably have more sugar than I need.
The problem is that I’m not buying my morning coffee anymore, therefore, I’m not buying my beloved cookies either. I had an aha! moment when I added up how much money I was spending on morning coffee. Now I make own breakfast bars at home. It took some getting used to, but I’m several dollars richer, so it’s been worth the effort.
Now that I have my coffee habit handled, I needed to find something to replace those delicious cookies. What better than banana bread? Hmmmm. Nope. I want a cookie or a bar, so how about a banana breakfast bar?
Perfect! My banana bar even has flax seed and walnuts for a heart healthy boost of those great omega 3 fatty acids. I’m into heart health these days since I’m fast approaching my 50th birthday.
Serves 9 bars
- 1 ½ cups whole wheat pastry flour
- 1 tsp baking powder
- 1 tsp cinnamon
- 4 tablespoons flax seed meal
- ¼ tsp salt
- 2 medium bananas, overripe, and smashed
- ? cup brown sugar
- 2 tablespoons honey
- 1 tsp vanilla
- 1 large egg
- 1 large egg white
- ½ cup walnuts, chopped
- Preheat oven to 350 degrees.
- Combine flour, baking powder, cinnamon, flax seed, and salt in a large bowl.
- In another bowl combine remaining ingredients.
- Pour the wet ingredients into the dry ingredients and combine until there are no longer lumps.
- Spray 8 x 8 baking dish with cooking spray and pour banana mixture into pan. Spread evenly. Bake for 20 - 25 minutes until a toothpick inserted in the center comes out clean.
What’s good for me in this dish?
Bananas are high in vitamins B6 and C. They also contain potassium and have a significant amount of fiber and manganese. The potassium and fiber in bananas promotes heart health and good blood pressure.
Walnuts are very high in omega 3 fatty acids, manganese, copper and tryptophan. Omega 3 fatty acids contribute to a healthy heart. They are known to lower bad LDL cholesterol levels, and raise good HDL cholesterol levels. They also improve and control high blood pressure.
Amount Per Serving: Calories: 207, Total Fat: 5.74g, Cholesterol: 23mg, Sodium: 137mg, Total Carbs: 34.43g, Dietary Fiber: 4.61g, Sugars: 15.29g, Protein: 6.40g, Old Weight Watchers Points 4
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.