- Prep-time: / Ready In:
- Makes 12 bars
- Serving size: 1 bar
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This tasty bar is perfect for breakfast, a snack, or dessert. It’s full of healthy carbs to give you lasting energy and is naturally sweetened with apple juice and dates. You can have a delicious treat and support your body at the same time!
By Katie Mae,
Last Updated:
Ingredients
- 1 cup dates, pitted and halved
- 1½ cups apple juice
- 3 cups rolled oats, divided
- ¾ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- 2 large or 3 small ripe bananas
- 1 teaspoon vanilla extract
- 1 cup fresh blueberries (frozen also works)
- ½ cup walnuts
Instructions
- In a small bowl, soak the dates in the apple juice for 10 to 15 minutes. Preheat the oven to 375ºF. Line a 9-inch square baking pan with parchment paper, making sure the sides are covered. Cut slits in the corners of the paper so that it overlaps and lies flat.
- In a medium bowl, combine 2 cups of the rolled oats with the cinnamon, and nutmeg. Mix and set aside.
- Place the remaining 1 cup of rolled oats, the bananas, and the vanilla extract into a blender. Remove the dates from the apple juice and set aside. Strain the juice, add it to the blender, and blend until creamy.
- Add the dates to the blender, and pulse a few times until the dates are in small pieces.
- Pour the banana mixture into the dry ingredient bowl. Mix well. Stir in the blueberries and walnuts.
- Using a spatula, pour the batter into the baking pan. Bake for 30 to 35 minutes, or until a toothpick inserted into the center comes out clean.
- Cool at room temperature for 5 to 10 minutes before cutting and serving.
Nutritional Information:
Per serving (1 bar): 183 calories, 34 g carbohydrates, 4 g protein, 4.4 g total fat, 0.5 g saturated fat, 0 g cholesterol, 3 mg sodium, 4.4 g fiber, 15 g sugar
Note: Nutritional information is provided as an estimate only.
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Comments (59)
(5 from 21 votes)do I need apple juice? Is there anything i can use instead or can I skip it?
Hi Jennifer. While we haven't officially tested this, the recipe would work well with a substitution. I would keep the amount of liquid the same, so 1.5 cups. You could use 1.5 cups unsweetened, unflavored plant-based milk or a combination, say, 1/2 cup of applesauce (to get some of that apple flavor) and 1 cup of plant-based milk. (I've made these before, I probably did something like that as I don't use apple juice. I remember them being very yummy!) Let us know how they turn out!
The picture is misleading ~ the recipe is not that different from any of the FoK oat bake ones. Tasty, but I was hoping for more of a dessert bar, but this is more like a mealy spoonbread. I'm curious about the whopping 1.5 cups of WFPB no-no apple juice ~ that seems off program to me.
Thanks for your query. Yes, you're correct in querying the apple juice as this is not an ingredient we normally use. Feel free to soak the dates in 1/2 cup of water, and then in Step 3, add 1 cup plant milk instead of the strained juice.
I can’t have oats. What can I substitute for them?
That's a good question. They have always tasted just a little too baking powder-ish to me, but I'm a hypertaster, so I kind of ignored that. I will try making it using teaspoons instead of tablespoons of baking powder and see how they come out!
Could raisins be substituted for the prunes?
Hi Mona, I think you mean for the dates, right? While we haven't tested this we think that using raisins instead of dates is likely to be a tasty substitution. Let us know if you decide to try it!
this sounds amazing and I am going to use lemon juice instead of orange! wish me luck!
Can this be frozen?
What can someone use as a replacement for dates?
Hi Chrystal, The stickiness of the dates helps hold the bars together, so it's difficult to omit them from this recipe. If you're looking for another tasty, healthy homemade bar, try our Peanut Butter Granola Bars, which are a reader favorite: https://www.forksoverknives.com/recipes/vegan-breakfast/peanut-butter-granola-bars/ Thank you, Courtney Davison Editor, Forks Over Knives
This is one of my favorite recipes. I substitute the apple juice for plain Applesauce, and use extra Blueberries instead of the walnuts. Keeps well in the freezer.
1 1/2 TABLESPOONS of baking powder? that is 22 1/2 grams Seems like a heck of a lot.
Did anyone get a response as to the amount of baking powder? Did they use 1 1/2 Tablespoons? Can anyone who has made these confirm?
Hi Theresa, we dug into our records, and it seems the baking powder was a mistake. You don't need it at all. The recipe has been updated to reflect this. --Liz Turner, FOK editor in chief
Hi Gail, this recipe is an oldie, so we did some research and discovered you don't need baking powder at all, so it has been removed from the recipe. Thanks for bringing it to our attention. --Liz Turner, FOK editor in chief
Hi, just wanted to check and see if the baking powder tablespoons amount listed is right or if it should say 'teaspoons.' Thanks! I am baking the bars now in muffin cups to see how that works out. :)
These are amazing for my husband for a grab 'on the go breakfast', mine looking nothing like the ones in your picture but they taste fab so will be doing these again!
This recipe is a staple in my house. My toddler loves this recipe. I use Applesauce instead of apple juice and leave out the walnuts so my kids can pick which type of topping they want (walnuts, cashews, almonds).
Easy prep. Yummy! Great way to use up ripe bananas.
People asking for nutrition breakdowns - you're not going to get that here. If you read/watch all the information on the Forks Over Knives concepts, you'll see that you don't need that if you eat mostly plants.
Noemi- forks over knives is advertised as a way of controlling type 1 and 2 diabetes. Those of use who use insulin need to know the specific net carb counts and nutrition info of EVERY THING we eat in order to dose insulin. These recipes are provided by doctors and nutritionists. It shouldn’t be hard for them to include the info and would make diabetics be able to eat these recipes. We’re part of the target audience along with those with heart disease.
This is a great recipe! I used frozen wild blueberries as opposed to fresh berries and the bars turned out very well. The bars are delicious and I will certainly make this recipe again.
where is the nutrition label please? I need to know the carb count since I have diabetes
Really delicious. I added a little taste of cardamon, as I love the flavor.
really good
Easy and yummy
Great recipe. I made these for a camping trip and they were delicious. A little on the sweet side for me, I'd consider reducing the dates next time. I used water instead of apple juice and it turned out just fine. Also skipped the nuts. I used an 8"x8" pan so they needed a few more minutes to bake. I added an extra cup of blueberries (frozen) and would do that again. As others have mentioned they don't look like the photo, just a bit more oat-y. Still tasty though!
These are amazing! Super easy and delicious.
I would love to have nutritional information on this recipe.
Gena you asked the question I asked today 5 months ago did you get a response? I want to see the nutrition label
These are delicious! I definitely will make next time with almond milk. Does anyone have nutritional info on these?
Forks Over Knives used to not add nutritional info, because eating the way they advise means not counting things. They have apparently started adding it to their new recipes, though.
I made these for our Christmas breakfast, and they were delicious. My non-vegan family members loved them as much as I did! I'm not a fan of walnuts, so I substituted with raw pumpkin seeds. Definitely a keeper!
Super Yummy . Easy to make. I make them once a week since discovering the recipe 3 weeks ago.
Was great hit with us all, will make again. Can substitute apple juice with any vegan milk works great .
Thank you for the substitution tip.
I didn't use a blender and just dumped everything into a mixer, then in the oven. Love it! So squishy and filling, great to take a slice for breakfast, feels good and healthy and my husband loves it. Describes it as an oaty bread pudding. Thank you!
Turned out very good! Best way to store?
I cut them into pieces and store in a container with a lid in the fridge. They stay good for at least a week. They don't last longer than that here, even with only me eating them!
These didn't do it for me, but my husband enjoyed them.
These look amazing!! But I’m allergic to bananas :( Is there anything else I could use instead?
Try sweet potato maybe?
Try persimmons. They're dynamite as a banana substitution
I don't usually buy apple juice. Any ideas what to substitute it with?
I don't either but I'm going to get some fresh apples and juice them.
I used water and they turned out great!
I buy one of the small glass bottles of juice and use that. There's enough left over for just a sip.
Looking for the breakdown of calories, carbs, fat etc..
What a great way to have breakfast all ready in the morning! Mine don't look anything like the picture, but have more oatmeal texture. I wrap pieces in waxed paper to take to work for snacks, eat it for breakfast, and sometimes have one in the afternoon to ward off the munchies. So tasty, and everything in it is good for you!
Yes I came here looking for a comment about this. Mine don't look like the pic either. The pic looks like they blended the 2 cups of oatmeal and left the 1 cup intact instead the other way around. But they're so good!
Awesome taste and filling. I only added about 1/4 cup more almonds
What in English is a cup measurement wise in ounces or grams
8 ounces
What measurement is a cup in oz or grams
150 grams approx
It totally depends on the substance, it can 250 grams or more per cup. The volume of one cup of liquid is 240-250 mls, however it's important to remember one cup of oats is a different weight to one cup of almonds. I'm an Australian living in the US and yes it's infuriating that everything is in cups, and for precise baking gram measurements are superior but for a quick easy recipe such as this cups are just fine. I use my scales daily but I use my cups regularly too. If you don't have cups, I'd get some, no need for anything fancy, something for a $1 is fine and you'll use them often. Happy baking.