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Antioxidant-Rich Breakfast Bars


Antioxidant-Rich Breakfast Bars

Serves: 6

Category: Breakfast
Author: www.DrFuhrman.com
Tags: Anti-Cancer/High Micronutrient

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Rated by: 71 members

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These yummy bars are great for an on-the-go breakfast or dessert. Substitute dried blueberries or cherries for the goji berries if desired.

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Ingredients:

1 medium ripe banana
1 cup old fashioned oats
1 cup frozen blueberries, thawed
1/4 cup raisins
1/8 cup pomegranate juice
2 tablespoons finely chopped dates
1 tablespoon chopped walnuts
1 tablespoon Goji berries or other unsulfured dried fruit
1 tablespoon raw sunflower seeds
2 tablespoons ground flax seed

Instructions:

Preheat oven to 350 degrees F.

Mash banana in a large bowl. Add remaining ingredients and mix thoroughly.

Lightly wipe an eight inch square baking pan with a small amount of olive oil. Spread mixture into pan. Bake for 25 minutes. Cool on wire rack and cut into bars.

Refrigerate any leftover bars.

Calories 137; Protein 3 g; Carbohydrates 26 g; Sugars 10 g; Total Fat 3.5 g; Saturated Fat 0.4 g; Cholesterol 0 mg; Sodium 3 mg; Fiber 3.9 g; Beta-Carotene 64 ug; Vitamin C 3 mg; Calcium 18 mg; Iron 3.9 mg; Folate 14 ug; Magnesium 25 mg; Potassium 188 mg; Zinc 0.3 mg; Selenium 1.7 ug

Comments (65):

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mamajean

03/09/2011 12:35 PM

Rated this recipe:

Pomegranate juice? Goji berries? How about posting some recipes with ingredients that you can actually find in your local grocery store? Or, alternatively, put in what common ingredient could be substituted for more exotic ones. That'd work too.

callmarie800 replies:

04/01/2018 03:01 PM

Rated this recipe: (no rating)

Could use cranberries for Gojiberries.

RRENY

03/09/2011 03:23 PM

Rated this recipe: (no rating)

I DO NOT GOJI BERRIES HOW ABOUT EXTRA RAISON

Sandi

03/11/2011 05:25 PM

Rated this recipe:

Wonderful breakfast bars. I didn't have Goji berries, so I used dried cherries instead. I also used an additional banana for more flavor.

drea1

09/04/2011 07:57 PM

Rated this recipe:

The photo does them no justice. I used fresh blueberries and dried, unsweetened, cranberries. I had been looking for exactly this type of breakfast to go. Perfect!!!

scorpio55

09/11/2011 05:51 PM

Rated this recipe: (no rating)

All these ingredients are in the grocery store or any health food store. Very easy to find and I live in a small town.

Kikipotamus replies:

04/15/2018 03:35 PM

Rated this recipe: (no rating)

Agreed! I found POM Wonderful brand small bottle of 100% pomegranate juice at my local chain grocer as well as gojis, which I have kept on hand for years to add to my green tea and other herbal teas. My Chinese students, all healthy and active in their 70s and 80s, taught me that.

Striker

12/10/2011 11:58 AM

Rated this recipe: (no rating)

We live in Iowa and have goji berries and pomegranate juice at our grocery store. a small package is expensive but nice to use occasionally.

Carol1one

12/22/2011 09:05 PM

Rated this recipe:

Substituted sesame seeds for flax, walnuts for sunflower seeds, 2 TBS. unsweetened coconut for Goji berries, and 2 Medjool dates instead of 2 TBS. chopped dates. Processed with s-blade in food processor (first the dry ingredients + nuts/seeds/raisins, and then added banana/berries/Pom juice). Bar was still "wet" on bottom after 25 minutes on "convection", so I flipped it over and cooked 15 more minutes.It really is a beautiful color, and the flavor is PHENOMENAL! Can't wait to see how they taste "cold". They are delicious warm. Very dessert-like. :)))

Rezvan

12/26/2011 01:48 AM

Rated this recipe:

this is easy to make, I didn't have Goji berries add more raisins. anyway, it is wonderful breakfast bar, I made it few times and it is gone before end of the day...make it again.
This comment was last edited on 12/28/2011 12:53 AM

brownbrit

12/30/2011 01:26 PM

Rated this recipe: (no rating)

Anyone know if this will work without the banana, or if there is substiture for banana?

ATV98246

01/01/2012 10:19 AM

Rated this recipe: (no rating)

This is great if I do not have the goji berries I use some other berries like blackberries or whatever I have on hand

laens383

03/22/2012 12:24 PM

Rated this recipe: (no rating)

While no doubt healthy and most likely tasty, it would be helpful for us to know the amount of calories entailed in a treat like this for those of us who not only want to eat healthy but have to lose pounds.
Thanks.

Woofgang

03/22/2012 04:16 PM

Rated this recipe: (no rating)

Made them, loved them! Have tried different variations when out of certain items and have loved the variations too. I like a variety in fruits and veggies so I am always looking for "different" items. My local Kroger has everything on this recipe list. The other grocery store (Meijer) also had everything but they were out of the Goji berries. Whole Foods has everything, bulk food stores have everything, as do health food stores. And again, can easily sub something if you can't find or are out of another ingredient. Regarding calories, I understand people want to lose weight, but I have been following the ETL program for the past almost 5 months and have not counted calories or restricted my eating on anything at all and I have lost 52 lbs thus far, and my Type 2 Diabetes is completely under control (normal blood sugar readings) without medicine. I never want to worry about calories again, and I won't have to if I follow the ETL philosophy.

Kikipotamus replies:

04/15/2018 03:38 PM

Rated this recipe: (no rating)

Agreed. If you use this bar in place of breakfast and do not munch on them all day, rather follow the ETL plan the rest of the day, there's no need to count calories. For those who must count calories, you can use an app like MyFitnessPal to enter each ingredient and amount. The app will add up the calories for you.

Megan C

03/23/2012 02:15 AM

Rated this recipe: (no rating)

To replace the banana, I think an equivalent amount of unsweetened applesauce would work.

MaHubs

04/17/2012 12:41 PM

Rated this recipe:

I almost made two batches of these, thinking that I would have some to freeze/give away. And then I found that these are so sweet they make my teeth almost hurt and NO ONE will eat them. If you like tons of dried fruit, then these are for you. I would have preferred far more grains and nuts. We ate 2/3 of one bar and the rest is going into the recycle bin today. I give these one star...unfortunately I can't figure out how to select a rating....:(

kimobermeyer

05/30/2012 03:59 PM

Rated this recipe: (no rating)

just made these and we all loved them. Our Kroger didn't carry goji berries & we don't have any health food stores in our town so I just used dried cranberries instead. These would be great to have in the fridge for the kids to have a quick on the go breakfast in the morning. The computer is not giving me the option to select a rating so I give it 4 stars and the only reason it isn't 5 is because we would've liked them to be a little crunchier. They are chewy bars instead of crunchy bars. This is just our preference but they were still very very tasty. We will definitely be making this one of our regulars.

SLVD2B

06/06/2012 03:45 PM

Rated this recipe: (no rating)

They are delicious. Stick to the 25 minute cook time, if you overcook they are a little tough, but still good.My favorite breakfast food. 5 star.
This comment was last edited on 06/06/2012 03:47 PM

jazzbone42

06/19/2012 10:44 PM

Rated this recipe: (no rating)

Love that I can mix the dry ingredients in a container ahead of time!
This comment was last edited on 06/19/2012 10:44 PM

raabbitt52

06/21/2012 03:52 PM

Rated this recipe: (no rating)

i am new to the program, but it looks like the ingredient idea has been ignored. not everyone has hours to shop for some of the exotic ingredients. why not make it as easy as possible?

MargieM

07/14/2012 11:27 AM

Rated this recipe:

Yummy! I made as the recipe prescribed except for one surprise. I put the frozen blueberries on my front porch to thaw, and forgot all about them until the rest had been baking for 20 minutes! So I grabbed the blueberries, mashed them, and spread them on top like an icing. I cooked the whole thing for 3 more minutes and pulled it out of the oven. It looks great, and tastes wonderful. I haven't had fruit or anything sweeter than a vegetable for 4 months, so I'm surprised that someone found them too sweet. They are just nice, even to my sugar deprived palate! I just realized that I did change the juice from the recipe. I used unsweetened cranberry juice since I had some on hand. I assume the pomegranate juice would be unsweetened too, right? ;)
This comment was last edited on 07/14/2012 11:45 AM

vvanderbrug

07/28/2012 09:55 AM

Rated this recipe:

My three year old LOVES these! He calls them "chocolate". Great recipe!

dcattano

09/16/2012 06:41 PM

Rated this recipe:

Substituted unsweetened coconut for goji berries and prunes for raisins...frankly the pomegranate juice was not necessary...might have been more flavorful with oj. Used the blueberries frozen and added them last. Held together well baked on parchment, then flipped it over and peeled right off for easy cutting.
This comment was last edited on 09/16/2012 06:54 PM

NJ2FL

09/27/2012 12:07 PM

Rated this recipe:

Made these twice, surprised someone thought they were too sweet. I let them cool then cut into bars and refrigerate. I then just grab and go in the morning. I didn't have Goji berries either so I added dried cranberries. They are nice, non-sweet way to start my day.

WendyMae

10/05/2012 12:20 AM

Rated this recipe: (no rating)

Didn't have goji berries or pomegranate juice...and went to the freezer for my ripe bananas..and found I was out....so I used applesauce instead for the banana.... used cranberries and currants instead of goji and raisins...The raw 'dough' is soo yummy...just waiting for them to finish cooking!

babs0116

10/05/2012 11:47 AM

Rated this recipe:

Delicious and guilt-free. Didn't have pomegranate juice so I just added some extra frozen blueberries since they juice up so much when thawed and I didn't have Goji berries so I just chopped up a little dried blueberries I happened to have. I tasted the mixture raw and it was delicious, almost didn't want to cook it and next time I might not...So good!

SheilaPM

11/14/2012 10:46 AM

Rated this recipe: (no rating)

Pomegranate juice and goji berries are very high in antioxidants...hence the name "Antioxidant Rich" breakfast bars. If you replace them with something else, that is ok, but it might now be named "Not Quite as Antioxidant Rich" breakfast bars! Just use your good judgement!

SheilaPM

11/14/2012 10:50 AM

Rated this recipe: (no rating)

Oops, forgot something...if you like the "raw dough" and don't want to cook it, how about rolling it into balls and then in more coconut or nuts or cocoa powder or.......

oceanspirit

01/09/2013 02:06 AM

Rated this recipe: (no rating)

I'm allergic to oats.....does anyone have a suggestion for an alternative...ie. flax/chia seeds/hemp seeds?

FLhomeschoolmom9 replies:

12/24/2016 08:40 AM

Rated this recipe: (no rating)

 Buckwheat or some other "flaked" cereal. Check health food stores or Whole Foods.

nousmak

02/11/2013 12:20 AM

Rated this recipe:

Just made these and they turned out wonderful. Will make these again!

LindaRose

02/13/2013 04:14 PM

Rated this recipe:

So yummy! I did everything as listed. Goji berries are near the packaged "bulk" nuts at my Whole Foods. Very simple to make! Now I just have to restrain myself from eating the whole pan of them!

Spinsters

03/14/2013 11:43 PM

Rated this recipe:

My kids LOVED this. I ended up baking it in a round pan & called it an "oatmeal pizza". They still ask about it...I'll have to make it again tomorrow!

momonmove

03/16/2013 07:49 AM

Rated this recipe:

I think these bars are great. And I was so excited that I had every ingredient already in my kitchen. They were easy to make and easy to clean up. (I used parchment paper instead of the oil.)I eat them either before or after a workout or when I have a yearning for something sweet. Delicious.

Linda

03/22/2013 08:28 PM

Rated this recipe:

Thank you for the tip to use parchment paper. These are Delicious: a real win with my husband who likes a bit more than fruit for breakfast.
This comment was last edited on 03/22/2013 08:29 PM

Carolina

04/30/2013 11:14 PM

Rated this recipe:

These are great. I have been eating them everyday since last Saturday :). They are easy to take on the go when I go to work. They are good for breakfast and also for desert. I will make them again with some variations to change the taste a little (for variety).

Jbarrie

07/14/2013 02:42 PM

Rated this recipe: (no rating)

I look forward to making these!

LBoomer217

07/21/2013 05:45 PM

Rated this recipe: (no rating)

Okay, so is this okay for the Type II diabetics following the End of Diabetes? Scared to do it but it sounds wonderful!

opalj9

11/17/2013 05:09 PM

Rated this recipe:

Great breakfast option that I'll add to my regular recipes. These were sweeter than the banana nut bars, but I enjoyed them. I used dried cranberries in place of the Goji berries. Next time, I will let them cool/dry a little longer on a wire rack before I put them in ziplock bags (they got a little wet). And I recommend refrigerating any that you don't use in the first couple of days.

JLHoss

12/22/2013 05:05 PM

Rated this recipe:

For those of you who are having a hard time finding the dried fruits just o to amazon.com you can get just about anything you want there.

LiseW07

01/19/2014 12:04 PM

Rated this recipe:

I think you can use a variety of fruits instead of the ones listed;
but keep the banana as a basic.
I chose cherries (as the photo taken of the bars shows this fruit as a side dish)
instead of blueberries and raisins.
I changed the walnuts for almond butter instead & added hemp seeds.
As a tip: I added 5 tbsp. of herbal blackberry tea to the 2 tbsp. of dates to grind them
finely in an ordinary blender( too small of a quantity to put in my Vita-mix.)It worked.
This is a nice change from plain oatmeal, as a breakfast...

dinah55

03/02/2014 11:55 AM

Rated this recipe:

My kids gave this recipe four stars. I did not have Goji berries, and I might not ever have Goji berries, so I just used extra raisins. I used 2T water instead of the pomegranate juice. Turned out well.

Jeffk24

03/02/2014 06:13 PM

Rated this recipe:

I made with applesauce instead of a banana and it came out great

FLsahmof9

05/04/2014 07:26 AM

Rated this recipe: (no rating)

There are gluten free flakes you can sub for the oats, if you need to. I forget what grain it is, though--sorry! Check online gluten free stores like Gluten Free Mall to see if they carry them. Most normal grocery stores now carry pomegranate juice, and maybe even goji berries--or you can sub raisins, or any other dried fruit you want to--the recipe even states that exact thing in the ingredient list! Instead of being critical of the recipe, think outside the box on your own, or ask your grocery store manager to carry some of these items! As to posting "calorie counts for weight loss", Dr. F does NOT count calories! Trying this recipe today for my 7yo.

joancov

09/24/2014 01:27 PM

Rated this recipe: (no rating)

I was just wondering why it doesn't tell the amount of sugar in the recipes. Is it included in the carb %? Could you also indicate good or not good for diabetes. How do I see your answer to some of the questions asked? I am new so just finding my way around the site.

nsnyaba

10/07/2014 08:33 PM

Rated this recipe:

I gave these a high rating because they are delicious and nice to have available at any time: breakfast, snack, lunch, dessert. Also, I can always have them available beccause they are so easy. (I don't even have to use the blender. We make lots of great things with our blenders but I like the chance to avoid cleaning it occasionally.

nsnyaba

10/07/2014 08:33 PM

Rated this recipe:

I gave these a high rating because they are delicious and nice to have available at any time: breakfast, snack, lunch, dessert. Also, I can always have them available beccause they are so easy. (I don't even have to use the blender. We make lots of great things with our blenders but I like the chance to avoid cleaning it occasionally.) I also thought it was fun to find goji berries and pomegranite juice even though the recipe works with substitutes. The point, I believe, is to get used to having a big variety of highly nutritious ingredients.
This comment was last edited on 10/07/2014 08:37 PM

Kattak1

01/16/2015 10:44 AM

Rated this recipe: (no rating)

Yes, the previous comment was right on. I just started this program, but I find that the number of ingredients is daunting. How about simplifying them and having a substitute table or something like that. I made the Sicilian peppers yesterday. I didn't have quinoa, eggplant or zucchini. I substituted Israeli couscous, and chopped Brussels sprouts. It tasted good. Hopefully it was a nutritious.

Next week I will do more thoughtful shopping.

AJHaas

02/02/2015 04:23 PM

Rated this recipe:

I replaced all the dried fruits with raisins, and anywhere I see pomegranate juice I just use water - substitutions are pretty easy once you get the hang of it - mostly experimenting! I added in some carrot pulp that I had in the freezer from juicing. This recipe is delicious, but I still think the Yummy Banana Oat Bars are better.

nutriwing

02/16/2015 09:11 AM

Rated this recipe:

We make this frequently but use it as a dessert or snack. Cut up into one inch squares. Tweaks: add 1/2 cup more oatmeal, 1/4 cup more blueberries, bit more walnuts and sunflower seeds and reduced sugar Craisins instead of Goji berries. Fits nicely into 9 1/2 x 11 inch pan.

CarolLynn

02/22/2015 03:08 AM

Rated this recipe: (no rating)

Can't wait to try these with applesauce - banana does not work with my asthma.

For those who don't like the sweetness, consider mixing water with the pom juice or substituting a different juice completely. I find pom juice quite sweet, even though I get unsweetened. Also make sure that your frozen and dried fruits do not have added sugar, often added to keep dried fruits from sticking together, and to "enhance" the flavor for SAD eaters.

Cricket replies:

10/12/2016 02:19 PM

Rated this recipe: (no rating)

How much applesauce do you use to replace banana? I'm allergic to bananas and would love to try recipe with applesauce. Thanks!

CarlaRae

03/13/2015 06:27 PM

Rated this recipe: (no rating)

I've been making these for 2 years now. Great to keep around for a quick snack. Sometimes I add dark cocoa or a little coconut.

Basslake

03/18/2015 10:09 PM

Rated this recipe: (no rating)

I haven't made these squares yet but I will. I live in Canada and I am wondering where most people find unsulphured dried fruits .i would also like to know what I should be looking for when I buy chocolate powder. I have only used cocoa powder to this point. Does the book 'Eat to Live' discuss this type of thing? The book I have is '' End diabetes'. Thank you

Basslake

03/18/2015 10:09 PM

Rated this recipe: (no rating)

I haven't made these squares yet but I will. I live in Canada and I am wondering where most people find unsulphured dried fruits .i would also like to know what I should be looking for when I buy chocolate powder. I have only used cocoa powder to this point. Does the book 'Eat to Live' discuss this type of thing? The book I have is '' End diabetes'. Thank you

Basslake

03/18/2015 10:09 PM

Rated this recipe: (no rating)

I haven't made these squares yet but I will. I live in Canada and I am wondering where most people find unsulphured dried fruits .i would also like to know what I should be looking for when I buy chocolate powder. I have only used cocoa powder to this point. Does the book 'Eat to Live' discuss this type of thing? The book I have is '' End diabetes'. Thank you

Basslake

03/18/2015 10:09 PM

Rated this recipe: (no rating)

I haven't made these squares yet but I will. I live in Canada and I am wondering where most people find unsulphured dried fruits .i would also like to know what I should be looking for when I buy chocolate powder. I have only used cocoa powder to this point. Does the book 'Eat to Live' discuss this type of thing? The book I have is '' End diabetes'. Thank you

organicmel

07/01/2015 09:39 PM

Rated this recipe: (no rating)

I am looking at the reviews to see if it's a good recipe to make and all I can see is a heap of people complaining about the ingredients! Frustrating! If this recipe isn't for you, move to the next one so people can see genuine reviews. Be grateful for what you have, :)

p.s. I do NOT give this recipe 2 stars but my computer won't let me change it

sierrael replies:

02/23/2017 07:31 AM

Rated this recipe:

My review is ligitimate, to me they are tasteless, but something to chew on.  I found all the ingredients in my local supermarket.

Shaniece

07/23/2015 01:45 PM

Rated this recipe:

LOVE these! Btw, I also made the version out of the ETL cookbook which includes a can of black beans. This one is better! Fingers crossed these freeze well.

Racebanyon1112

09/24/2015 03:07 PM

Rated this recipe: (no rating)

Has anyone used strawberries instead of blueberries? Just wondering how they taste with strawberries.

Racebanyon1112

09/24/2015 03:12 PM

Rated this recipe: (no rating)

Has anyone used strawberries instead of blueberries? Just wondering how they taste with strawberries.

sierrael

02/07/2017 06:14 PM

Rated this recipe:

What can I say, the people who stated this receipe is too sweet, WOW, perhaps you have some sort of mutant hypersensitive taste buds, or perhaps mine are deadened from years of abusive eating....either way there are NO WORDS from me about that comment.  In my opinion, this is something to chew on, to keep me from wanting to kill myself for becoming a nutritarian.

lgsierra replies:

03/09/2017 01:55 PM

Rated this recipe: (no rating)

Funny. My taste buds might be deadened too. :)

KennethCityMom

02/08/2017 06:43 AM

Rated this recipe: (no rating)

We loved this recipe so much that we decided to subscribe to the website! Make a double batch!

lhthomas0203

02/22/2017 06:46 PM

Rated this recipe: (no rating)

I have made these twice and really enjoy them and neither I nor my husbamd find them too sweet, though I was concerned.   RIght off the bat I made substitutions: chopped  frozen cherries for raisins ( I think the raisins would be sweeter) 1 Date finely chopped(didn't measure how much date that was) Almond milk instead of Pomegranate juice. No goji berries no sunflower seeds.  1 TB unsweeteendshredded coconut  2 TB finely chopped walnuts.  Mine didin't dry out and stayed soft but are delicious!  Use what you have on hand and sub in similar items!  

 

This comment was last edited on 02/22/2017 06:46 PM

pollyannaj

06/07/2017 12:20 PM

Rated this recipe:

I just want to give kuddos to the recipe creator of this one. Man I needed this this morning. I needed something hearty and delcious and non-ETL tasting. My blended salads were getting to be a bit much. I'm eating these bars warm, straight from the oven. It's almost like a crumble. I didn't have gogi and my blueberries weren't thawed and they came out so well anyway. I think next time I'll add coconut and leave out the dates. They are delicious but don't even need them. I might also try it with extra banana. But anyway, I'm impressed and happy.

 

knatori

07/14/2017 11:56 AM

Rated this recipe: (no rating)

I've made this recipe twice and both times it's come out as a crumled mess, not bars. Anyone else have this problem, any suggestions?

akbratt94

08/30/2017 09:09 AM

Rated this recipe: (no rating)

I have made these twice now. This last time I used only Goji berries as dried fruit.  I used the blueberries as in the recipe.  I added unsweetened coconut, pumpkin seeds since I did not have sunflower and water instead of the juice since I did not want that flavor.  I love walnuts so I put in a little extra and a little extra oatmeal. I put the bars in for 35min and checked them half way.  I also used parchment paper instead of oil. They came out fine and slightly chewy. They remind me of a Clif bar. They are great warm with Almond milk. I will keep playing with the recipe adding different fruits and nuts. 

This comment was last edited on 08/30/2017 09:12 AM

portianl1

02/04/2018 07:03 AM

Rated this recipe: (no rating)

I am a type 2 diabetic who takes no medication (diet and excercise) Oat meal even 1/4 cup (gluten free) along with any type of fruits elevates my blood glucose to in 200s. So does sphagetti squash I do use cinnamon and other natural glucose lowering herbs and spices. I guess I have to leave these out of my meals.

Raph

03/03/2018 08:49 AM

Rated this recipe: (no rating)

Warning: unless you exercise a high level of self-control, don't try these bars at home. They are sooo delicious I just couldn't stop "trying" them until I ended up so full that I have to skip lunch now :D I made three variants, one with frozen blue-,black- and strawberries, one with coconut-cocoa and one with soft-dried apples and apricots. I changed the base recipe a bit, instead of pomgranate juice I used light selfmade walnut-milk (1:5) and instead of raisins I used dried-then-soaked goji and mullberries. I added 1/4 cup of whole-grain spelt flour to the apple variant to have a more "cake" like texture, it really smells and tastes like apple-pie. Can't say which is my favorite, my kids like the coconut-cocoa the best.