ChewBakas: the next step in the evolution of my Genki Bars.

(Reblogged from


Om nom nom nom

Coconut Oil Spray
1 2/3 cup oats
1/3 cup oat bran meal
1/2 cup nut mix
1/2 cup fruit mix
1/4 cup each roasted unsweetened cocoa nibs and unsweetened coconut
1/4 cup seed mix (flax, sesame and roasted salted hemp seeds)
3 ripe bananas
1/3 + 1/4 cup applesauce
1/2 tsp vanilla extract
1/2 tsp almond extract
1 tsp cinnamon

Preheat oven to 350F.

Dry mixture: add oats, oat bran, nut mix, fruit mix, seed mix, cocoa nibs, and coconut to a large bowl.

Wet mixture: in a food processor or a blender, liquify the three bananas and the applesauce together. Add the extracts and the cinnamon. Stir or whisk until combined.

Add the wet mixture to the dry mixture and stir until well-combined.

Get out a 8×8 square pan and a 6 cup muffin tin. Put muffin cups in the muffin tin and spray them a little with Coconut Oil Spray. Spray the square pan thoroughly with Coconut Oil Spray.

Bake for 20 minutes, 15 for the muffin tin version. This batch yielded 9 bars and 6 round discs.

Nota bene: no sugar added. The only sweetness comes from the banana applesauce mixture. There are also no eggs.

Almost everything for this can be found at Trader Joe’s and Sprouts except for the roasted unsweetened cocoa nibs. You can get cocoa nibs enrobed in dark chocolate at TJs, but for the unsweetened stuff you have to go to Whole Paycheck. (Boo!)

Why do I specify a nut mix, a dried fruit mix and a seed mix? My new best practice is to maintain a mixture of healthy nuts, healthy dried fruit and healthy seeds in jars in the fridge. My nut mix jar includes roasted unsalted almonds, roasted unsalted sunflower seeds, roasted unsalted pepitas, toasted chopped walnuts, and roasted unsalted pecan pieces. It could be enhanced with the addition of roasted unsalted pistachio meats…want to try adding that. The dried fruit pieces include raisins, apricots, apples, cherries, cranberries, pineapple, mango, all cut to about raisin size. I already mentioned what’s in the seed jar. I love variety and that’s a way to add variety.

You do not need salt if one of the nuts or one of the seeds is roasted/salted. In my case, they’re hemp seeds…Sprouts doesn’t sell roasted unsalted hemp seeds. There is NO THC in these seeds, so calm yourself. They provide protein, healthy fats, and fiber.

These are not meant for casual snacking…they are meant for taking along on distance walks, distance hikes or distance runs, or for recovery snacks after a WOD or other gym workout.

The name change suggests the difference between the texture of my original recipe and this one. These are chewy bars rather than crunchy. As such, they will not likely be a crumb/crumble problem like my old recipe was.


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