This recipe is from Dr. Joel Fuhrman's Eat to Live Cookbook. It is nutrient dense. It has no added sugar, oil or dairy. Therefore, it is Daniel Fast Friendly - as well as vegan. The subs I made due to what I had in hand are in ().
2 C quick cooking rolled oats - not instant
1/2 C shredded coconut
1/2 C raisins or chopped dates (craisins)
1/4 C chopped walnuts (pecans)
2 large ripe bananas, mashed
3/4 C finely chopped apple (1/4 C chopped apple and 1/2 C applesauce)
2 T ground flax seeds
Preheat oven to 350*.
Mix all in a large bowl until well combined.
PRESS into a 9x9 in pan.
Bake 30 min
Cool on rack.
Cut into bars or squares when cooled.
I added 3 T of cocoa as I was trying to entice my family. I should leave out the dried fruit for THAT.
I find these FILLING.
For Banana Oat Spice Bars, mix in:
1/2 tsp cinnamon
1/4 tsp allspice
1/4 tsp ground cloves
1/4 tsp ground nutmeg
1/8 tsp pepper
Per Serving (8): Calories 247; Protein 8g; carbs 41g; total fat 6.9g; saturated fat 2.2g; sodium 3 mg; fiber 5.9g, calcium 31 mg; iron 2.3 mg.......
Living all of life before the face of God...