Meatless Monday: Fresh Fig Bars
Happy Monday!
Let’s start this week off healthy with some delicious fig bars! According to Steady Health, figs are “an excellent source of potassium which is essential controlling blood pressure, influences osmotic balance between cells and interstitial fluid, and important for brain and nerve function.”
Recipe originally by LunchBoxBunch.
Fresh Fig Bars
Ingredients:
- 1 1/2 cups rolled oats
- 2 cups flour (I used 1 1/2 cups gluten free flour + 1/2 cup whole wheat flour)
- 1 cup organic sugar (I used Florida Crystals)
- 1 tsp baking powder
- 1 tsp vanilla extract
- 3/4 tsp salt (pink salt for me)
- 1/2 cup warm water + 1 tsp flax seeds + 1 tsp chia seeds (stir briskly)
- 1 1/4 cups almond milk, vanilla or plain
- 1 large extra-ripe banana, mashed
- 1/2 tsp pumpkin pie spice mix (or just use cinnamon, nutmeg and/or ginger powder)
- 2-4 Tbsp softened virgin coconut oil (optional for richness + for greasing pan)
- Fig mixture:
- 2 baskets fresh figs
- 2 Tbsp maple syrup
- 1/4 cup grapefruit juice + pinch of citrus zest (or sub with orange)
- Topping:
- 1/3 cup raw walnuts, chopped
- 1 tsp oats
- 1 tsp organic sugar
- 1 baking sheet
Directions:
1. Preheat oven to 375 degrees.
2. Grease a high-rimmed baking sheet with 1-2 tablespoons of virgin coconut oil. Thickly grease the pan – a few clumps on the sheet are desired – as they will melt into the bottom layer of the bars. If you want to make your bars a bit on the dessert-y, rich side, you can use another 2 tablespoons of oil to dot on top of the bars before baking. If you do not have coconut oil – you can sub with vegan buttery spread or simply grease the pan with veggie spray or oil. But really, the coconut oil is best because of the amazing hint of flavor it adds.
3. Combine the water + seeds and stir briskly. Allow to sit and thicken for a few minutes.
4. Combine the oats, flour, salt, spices, baking powder and sugar. Fold in the wet ingredients – including the seed water, aka flax/chia “egg.” Your batter should be thick, yet still pourable. Add an extra splash of almond milk if needed.
5. Thinly slice the figs – removing the woody stems. Toss the figs in the maple syrup and grapefruit juice.
6. Pour the batter into the baking sheet and top with the figs. Pour the excess juice/maple liquid right over top the figs.
7. Sprinkle the walnuts, oats and sugar toppings over top the batter. Wet batter + toppings before going in the oven.
8. Bake at 375 for about 25 minutes – or until the edges brown and the center is cooked through. The bars will firm up a bit after cooling so take care to not over cook.
9. Cool a bit and then slice. Serve warm or chill in the fridge. The bars freeze very well too.
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