Banana Bars with Cream Cheese Frosting - Plant Based

 As the weather gets cooler, I've noticed that I've been mentally exploring how to adapt some of our old favorite recipes into plant based versions. 

This morning I noticed several ripe bbananas on the counter that needed to be used, and decided to adapt my banana bars recipe. 

This recipe features whole wheat flour instead of bleached white flour, chia gel instead of eggs, avocado instead of oil, dates instead of brown sugar, and uses cashews and maple syrup for the sour cream frosting. 

2 cups dates

2 cups boiling water

4 ripe bananas

2.5 T chia seeds mixed with 1 c. water

2 cups whole wheat flour

2 t. baking soda

1 t. baking powder

1/2 t. salt

1 t. vanilla

1 c. chopped, toasted walnuts

1 t. ground cinnamon

Place dates into blender and add boiling water. Allow to soak for 10-15 min to soften dates. Drain all but approx 1/2 cup of water, and blend into a thick date paste (add additional water only if needed).

Add date paste and peeled bananas to mixing bowl. Mix until well combined.

Add chia gel and avocado

Add additional ingredients and mix until combined but don't overmix. 

Bake in a parchment or silpat lined 9x13, or 11x15 inch pan, at 350* for 25-30 min (slightly longer for the 9x13 so that it cooks through). 

Cool. 

Frosting

1.5 cups cashews (soaked in hot water for 15-30 minutes

1/4 c. maple syrup

1/4 - 1/3 c. plant based milk

pinch of salt

1 t. vanilla

Drain cashews and using a high powered blender, combine ingredients and blend until smooth. 

Spread over banana bars

Rich Plant based Brownie Bites (Gluten, Dairy, Oil & Sugar free - and delicious!)

A friend introduced me to these and I couldn't believe how rich they are - and how much they taste just like baked brownies. I love that they are plant based, super quick and only require a few ingredients.

1.5 cup walnuts

1 cup dates (soft, or soaked in hot water for 15 minutes to soften and drained)

3 Tablespoons cocoa powder (or cocoa nibs - blended to powder in a vitamix)

1/2 - 1 t. vanilla

1/4 t. salt

A dash (or two) cinnamon

A dash (or two) cayenne pepper 

(this brings out the flavor and adds depth and richness)

Blend ingredients together in blender (such as a vitamix) until it forms a mass. 

Add water by the teaspoon if needed to slightly moisten. 

Scoop out of blender.

Shape into brownie sized bites

Superfood Orange and Date Protein Power Bars - Gluten free

(Photos coming once they've cooled)

I am so excited about this recipe for protein/power bars!  

Besides being super yummy, they are rich in super foods/nutrients, (google flax, chia, quinoa, sesame, anise, and amaranth), 100% natural (no processed ingredients), and gluten free - yay! Made from nuts and seeds and so full of those healthy Omega 3's that we all need more of, but rarely get. I'm a proponent of 'made from scratch', and love that these are made with home ground nut butter, and my own shredded and toasted coconut. And did I mention that they are yummy?  

Filling and perfect for a morning when you don't have time for breakfast (I have a lot of those), after a run or bike ride, or as an afternoon snack for the kids after school.  Crunchy, nutty goodness, and totally versatile for whatever you might have in your pantry, to suit your taste.   

Heat oven to 350*

Mix the following together, spread on a cookie sheet, and toast in oven for 15 minutes - stirring occasionally. 

1 c. uncooked quinoa

1 c. uncooked oats

1 c. uncooked amaranth seeds

1/2 c. flax seeds

1/2 c. chia seeds

1 T. sesame seeds

1 T. anise seeds

Remove from oven, and place mixture in a large mixing bowl.

Add following fruit and nuts to mixing bowl with cooled grains: 

17-20 chopped (pitted) medijool dates (or any dried fruit - raisins, cranberries, blueberries, cherries)

3-5 chopped dried figs

1 c. shredded, unsweetened, lightly toasted coconut 

(Shred whole coconut, and toast in oven for 60 minutes at *225)

1/2 c. cashews

1 T. chia

Grate zest from 2 valencia oranges into a small bowl, and set aside. 

Binding mixture: 

1 c. unfiltered raw honey

Juice from 2 valencia oranges

2/3 c. nut butter (peanut, almond, or cashew)

(blend 3/4 c. raw nuts in high power blender until it turns to paste)

1 t. kosher salt

1.5 T. coconut oil

Heat honey in saucepan, over low heat.  Add orange juice and bring to a boil. Allow to boil for a few minutes so that it reaches a syrup like consistency. Stir in nut butter and whisk until smooth. Add salt and coconut oil.  Stir constantly and bring mixture to a boil.  Allow to boil for 1-2 minutes. Remove from heat before this reaches a nougat like consistency.  

Immediately pour over grain/nuts/fruit mixture, add grated orange zest, and quickly mix together. Pour into a lightly greased 9x13 pan.  Use hands or spatula to compress, and smooth down, and bake at 350* for 20 minutes. 

Remove from oven and allow to cool for 2 hours.  

Cut into bars. 

Optional - Melt 1 cup semi sweet chocolate chips with 1 T. coconut oil.  Dip bottom of power bars into chocolate, and allow to cool on parchment paper. 

Individually wrap in plastic wrap.  

These store well in the cupboard, or refrigerate or freeze.