Walnut Banana Bars with Ginger and Cinnamon

Walnut Banana Bars with Ginger and Cinnamon

Ingredients:

• • Walnuts – 1 cup (120g), ground

• • Bananas – 2 medium, peeled and mashed
  • Lemon juice – 1 tablespoon
  • Ginger – 1 teaspoon, grated or finely chopped

• Orange peel – 1 teaspoon, grated (zest of 1 orange)
• Cinnamon – 1/2 teaspoon

Directions:

1. 1. Prepare the Walnuts:
      • • Place 1 cup of walnuts in a blender or food processor and grind them until they reach a fine, crumbly consistency.

   2. Mash the Bananas:
      • • Peel and break the bananas into small pieces. Place them in a bowl and mash using a fork or mixer.
        • Add 1 tablespoon of lemon juice to the mashed bananas to prevent browning and enhance flavor.

   3. Add Flavorings:
      • Stir in the grated ginger, orange peel, and cinnamon into the mashed banana mixture. Mix well until combined.

1. Combine Walnuts and Banana Mixture:
   • Add the ground walnuts to the banana mixture and mix thoroughly until you have a thick, even batter.
2. Prepare the Baking Pan:
   • • Preheat your oven to 190°C (380°F).
   • Line a baking dish (about 20×15 cm / 8×6 inch) with parchment paper or grease it with a bit of oil.
3. Bake the Bars:
   • • Pour the batter into the prepared baking dish and spread it out evenly.
   • Bake for 35 minutes, or until the top is golden and a toothpick inserted into the center comes out clean.
4. Cool and Cut:
   • • Once baked, remove the dish from the oven and allow the bars to cool completely.
   • Once cool, cut into bars or squares.
5. Serve:
   • • Enjoy the bars warm or at room temperature. The combination of ginger, cinnamon, and orange zest provides a wonderful aroma and flavor.

Serving Suggestions:

• • Serve the bars as a healthy snack with a cup of tea or coffee.
  • Top with a drizzle of honey or maple syrup for added sweetness.

• Pair with Greek yogurt or a dollop of whipped cream for a more indulgent treat.

Cooking Tips:

• • Ginger: Fresh ginger provides the best flavor, but you can use powdered ginger if you don’t have fresh.
  • Orange Peel: Make sure to only grate the outer peel of the orange (zest) without the bitter white pith.

• Texture: For added texture, you can leave some walnut pieces slightly chunkier instead of grinding them completely.

Nutritional Benefits:

• • Walnuts are a great source of omega-3 fatty acids and protein.
  • Bananas provide natural sweetness and are rich in potassium.

• Ginger and cinnamon offer anti-inflammatory properties and boost flavor without added sugar.

Dietary Information:

• • Gluten-free (naturally flourless)
  • Vegan

• No added sugar (sweetened naturally with bananas)
• Dairy-free

Nutritional Facts (per bar, based on 12 bars):

• • Calories: ~150

• • Protein: 3g
  • Fat: 10g
  • Carbohydrates: 12g

• Fiber: 2g
• Sugar: 5g (from bananas)

Storage:

• • Room Temperature: Store in an airtight container for up to 3 days.

• Refrigeration: Keep in the fridge for up to 1 week.
• Freezing: Freeze for up to 3 months. Thaw at room temperature before serving.