Description
Delicious and healthy plum oat bars, perfect for snacking or dessert.
Ingredients
Scale
- 4 plums ripe
- 2 tablespoons maple syrup
- 2 cups oats
- 1 cup almond meal
- 1/2 cup coconut oil
- 1 teaspoon cinnamon
- 1/4 teaspoon salt
- 1/2 cup pumpkin seeds
- 1/2 cup sunflower seeds
- 1/4 cup slivered almonds
Instructions
- Prepare Plum Mixture: In a saucepan, combine diced plums with maple syrup. Heat over medium until boiling, then simmer for 15-20 minutes until soft. Cool and refrigerate.
- Base Preparation: Preheat oven to 180°C (350°F) and grease a cake pan. Blend oats, almond meal, maple syrup, coconut oil, salt, and cinnamon in a food processor. Press into the pan and bake for 15 minutes.
- Layering: Once the base is cooled, spread the chilled plum mixture evenly over it.
- Topping Preparation: Mix oats, slivered almonds, pumpkin seeds, sunflower seeds, and coconut oil. Sprinkle over the plum layer and bake for an additional 20 minutes until golden.
- Cooling and Serving: Cool in the pan, then cut into squares or bars. Store leftovers in an airtight container in the fridge for up to 5 days.
Notes
- Provides natural sweetness and moisture from plums.
- Can substitute maple syrup with honey or agave syrup.
- Use gluten-free oats if necessary.
- Can substitute almond meal with coconut flour for a nut-free version.
- Can replace coconut oil with unsalted butter or a vegan alternative.
- Enhances warmth in flavor with cinnamon; can substitute with allspice.
- Balances sweetness with salt; can use sea salt or kosher salt.
- Adds crunch and nutrition with pumpkin seeds; can swap with sunflower seeds.
- Can substitute sunflower seeds with chopped walnuts or pecans.
- Can omit slivered almonds for a nut-free option or replace with shredded coconut.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Dessert
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 bar
- Calories: 180
- Sugar: 8g
- Sodium: 50mg
- Fat: 10g
- Saturated Fat: 8g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 4g
- Cholesterol: 0mg