Indulge in the warm, comforting flavors of walnut banana bars with hints of ginger, cinnamon, and orange zest. This gluten-free, vegan recipe is naturally sweetened with bananas, making it both a nutritious and satisfying treat. Whether you need a healthy snack, a quick dessert, or a mid-day pick-me-up, these bars are sure to hit the spot. Packed with healthy fats, natural sweetness, and fragrant spices, they’re easy to make and perfect for any occasion.
Ingredients
For the Bars:
- Walnuts: 1 cup (120g), ground
- Bananas: 2 medium, peeled and mashed
- Lemon juice: 1 tablespoon
- Ginger: 1 teaspoon, grated or finely chopped
- Orange zest: 1 teaspoon (zest of 1 orange)
- Cinnamon: 1/2 teaspoon
Optional Toppings or Pairings:
- Honey or maple syrup: For drizzling (optional)
- Greek yogurt or whipped cream: For serving (optional)
Directions
Step 1: Prepare the Walnuts
- Grind the walnuts: Place the walnuts in a blender or food processor and grind them into a fine, crumbly consistency. Avoid over-processing, as this could turn them into walnut butter. For a bit of texture, you can leave some pieces slightly chunky.
Step 2: Mash the Bananas
- Mash the bananas: Peel and break the bananas into small pieces. Place them in a bowl and mash thoroughly using a fork or a mixer until smooth and free of lumps.
- Add lemon juice: Stir in the lemon juice to prevent the bananas from browning and to enhance their natural flavor.
Step 3: Add the Flavorings
- Incorporate spices and zest: Mix the grated ginger, orange zest, and cinnamon into the mashed banana mixture. Stir well until the ingredients are evenly distributed.
Step 4: Combine and Mix
- Combine with walnuts: Add the ground walnuts to the banana mixture. Stir thoroughly until the batter is thick, uniform, and well-mixed.
Step 5: Prepare for Baking
- Preheat the oven: Set the oven to 190°C (380°F).
- Prepare the pan: Line a baking dish (approximately 20×15 cm or 8×6 inches) with parchment paper or lightly grease it with oil to prevent sticking.
Step 6: Bake the Bars
- Pour the batter: Transfer the batter into the prepared baking dish and spread it out evenly using a spatula.
- Bake: Place the dish in the preheated oven and bake for 35 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean.
Step 7: Cool and Cut
- Cool completely: Remove the baking dish from the oven and allow the bars to cool completely before slicing. Cooling ensures the bars firm up and makes cutting easier.
- Cut into pieces: Once cooled, slice the bars into squares or rectangles, depending on your preference.
Step 8: Serve and Enjoy
- Serve warm or at room temperature: Enjoy these flavorful bars as they are, or pair them with a drizzle of honey, maple syrup, Greek yogurt, or whipped cream for an extra indulgent treat.
Cooking Tips
- Use fresh ginger: Freshly grated ginger offers the best flavor. If fresh ginger isn’t available, you can substitute it with 1/4 teaspoon of powdered ginger, but the taste will be slightly different.
- Zest with care: When zesting the orange, be careful to grate only the colorful outer layer. Avoid the white pith underneath, as it can be bitter.
- Customize the texture: For added crunch, leave some walnut pieces slightly chunkier instead of grinding them completely. This adds a delightful texture to the bars.
- Use ripe bananas: The riper the bananas, the sweeter the bars will be. Look for bananas with brown spots for the best natural sweetness.
Substitutions and Variations
- Nut alternatives: Replace walnuts with almonds, pecans, or hazelnuts for a different flavor profile. If you’re allergic to nuts, sunflower seeds or oats can be used as a substitute.
- Spice it up: Add a pinch of nutmeg or cardamom for extra warmth and depth of flavor.
- Sweeter bars: If you prefer a sweeter treat, mix in a tablespoon of maple syrup or honey.
- Add-ins: Stir in raisins, dried cranberries, or mini chocolate chips to enhance the flavor and texture of the bars.
- Gluten-free oats: For a heartier version, add a handful of gluten-free oats to the batter.
FAQs
Can I use frozen bananas?
Yes, frozen bananas work well in this recipe. Make sure to thaw them completely and drain any excess liquid before mashing. This prevents the batter from becoming too wet.
Are these bars suitable for a low-carb diet?
While these bars are naturally sweetened with bananas, they do contain carbohydrates. For a lower-carb version, consider using fewer bananas and replacing some of the walnuts with almond flour.
Can I make these bars nut-free?
Yes, you can substitute the walnuts with sunflower seeds or oats to make the recipe nut-free. Be sure to check all ingredients for cross-contamination if you’re cooking for someone with a severe nut allergy.
How do I prevent the bars from sticking to the pan?
Lining the pan with parchment paper is the best way to ensure the bars don’t stick. If parchment paper isn’t available, lightly grease the pan with oil or use a non-stick baking spray.
Can I make these bars ahead of time?
Absolutely! These bars store well and can be made a day or two in advance. See storage tips below for details.
Nutritional Information (Per Bar, Based on 12 Bars)
- Calories: ~150
- Protein: 3g
- Fat: 10g
- Carbohydrates: 12g
- Fiber: 2g
- Sugar: 5g (from bananas)
Storage
- Room temperature: Store the bars in an airtight container for up to 3 days. Keep them in a cool, dry place to maintain their texture and flavor.
- Refrigeration: For longer storage, refrigerate the bars in an airtight container for up to 1 week. Allow them to come to room temperature before serving.
- Freezing: These bars freeze well. Wrap each bar individually in plastic wrap or parchment paper, then place them in a freezer-safe container or bag. Freeze for up to 3 months. To serve, thaw at room temperature or warm slightly in the oven.
Conclusion
Walnut banana bars with ginger and cinnamon are a delightful blend of wholesome ingredients and bold flavors. The combination of ground walnuts, naturally sweet bananas, and warm spices creates a treat that’s both nutritious and satisfying. Whether you’re looking for a snack to pair with your morning coffee, a dessert to impress your guests, or a portable treat for your busy day, these bars are an excellent choice. Their versatility and simplicity make them a go-to recipe that you’ll want to make again and again. Enjoy the comforting aroma and delicious taste of these bars, and don’t forget to experiment with your favorite add-ins and toppings to make them uniquely yours!