Gluten free mango bars
Updated: Feb 9
The crust of these snack bars is made with oats and almond flour. Mango topping adds a nice tropical flare. No refined sugar used.
I love fruit bars, you know? As a snack, or even as a dessert. The crispy crust and fresh sweet fruit topping? Really mmm mm. The problem is, the bars that are available in the market are mostly full of refined sugar and processed ingredients! So, what do you do if you don’t want to compromise health for taste? Why, make your own of course!
It’s not too difficult to make your own fruit bars. When I thought of making mine, I was looking for three things. First, it had to be gluten free (as you know I’ve gluten intolerance). I got really inspired by the crust recipe of strawberry rhubarb crumble bar from Minimalist baker (https://minimalistbaker.com/strawberry-rhubarb-crumble-bars-gf/#wprm-recipe-container-35285). Thank you so much Dana for the wonderful formula! I altered it a little bit to fit my requirements and made the crust of my bars.
Second, I wanted to use some fruit other than the usual lemon or fig. Something you don’t see in a bar commonly. I decided to go with mangoes. The yellow-orange color, the subtle aroma and sweet-tart flavor really reminds me of a tropical vacation! It’s hard to get fresh mangoes in the midst of the winter where I live. So, I went for frozen. You can always use fresh if it’s available to you. You can also use other fruits like peaches or pitted cherries with the same recipe. They work good too.
Finally, I wanted to make it refined sugar free. I used maple syrup in the crust and liquid stevia in the topping. If you don’t find liquid stevia, you can use maple syrup in the topping too.
These bars are easy to make, they keep for a while and are yummy to the last crumb. Make a batch, you’ll be very happy! I promise!
About the dish :
Course – Snack
Servings – 9
Difficulty level – Easy
Recipe type – Vegan, gluten free, refined sugar free
Does it keep – Refrigerate in an air tight container for 5-6 days.
What you need :
For the crust:
1 cup rolled oats, ground
1 cup almond flour
1 teaspoon baking powder
1 teaspoon ground cinnamon (optional)
¼ teaspoon salt
¼ cup maple syrup
3 tablespoons coconut oil, melted
For the topping:
3 cups chopped mango (frozen or fresh)
12 drops liquid stevia (or ¼ cup maple syrup)
2 teaspoons vanilla extract
1 Tablespoon cornstarch
What you do :
1. Put chopped mangoes and ½ cup of water in a sauce pan. If you’re using frozen mangoes, there’s no need to thaw. Cook them over medium heat, covered and occasionally stirring until softened. 15-17 minutes for frozen mangoes, 7-8 for fresh.
2. Using a potato masher or the back of a wooden spoon mash the mangoes into a pulp.
3. Add stevia (or maple syrup) and vanilla.
4. Dissolve the cornstarch in ¼ cup cold water. Add this slurry to the mango and cook for 30-60 seconds constantly stirring. The mixture will thicken to a pudding like consistency.
5. Remove from heat and let cool while you’re making the crust.
6. Pre-heat your oven to 350◦F /177◦C/ gas mark 4. Grease an 8”x8” baking tray.
7. In a mixing bowl, add ground oats, almond flour, baking powder, cinnamon (if using) and salt and whisk to mix.
8. Add melted coconut oil and maple syrup. Mix until you get a wet sand like texture.
9. Spread evenly in the greased baking tray. With the bottom of a cup or the heels of your palm, press it firmly and evenly.
10. Bake in the preheated oven for 12 minutes.
11. Spread the topping on the crust evenly and bake again for 12 minutes.
12. Let set for 4-5 hours on the counter (2-3 hours in the refrigerator).
13. Cut into 9 equal squares and serve. It tastes best at room temperature.
Nutritional info (per serving):
Calories – 180 Cal
Carbohydrate – 18 g
Protein – 3 g
Fat – 11 g
Saturated fat – 4 g
Sugar – 11 g
Sodium – 66 mg
Dietary fiber –3 g
If you like this one, you might also wanna take a look at these :
You can eat this fruitilicious bar as a mid-morning fuel, a 3 PM pick me up, or even a post work-out treat. And yes, you can totally serve it in your super bowl party! Go Chiefs!!!
Light, peace and avocados; from my heart to yours!
Do you have any questions? Any feedback after you’ve made it? I’d surely like to hear from you! Feel free to comment below.
2/7/2021, at 6.24 AM
Looks delicious. Can I substitute oats with cornflakes?
2/7/2021, at 11.19 AM
Thanks Kam-Al! I have never tried with cornflakes. But I think they can alter the texture. Cornflakes are crunchier than oats, so they might make the crust chewier and tougher. It doesn't hurt to experiment though! Let me know how it goes if you try with cornflakes.
2/8/2021, at 8.19 AM
Hungry just looking at it😍. Why the baking powder?
2/8/2021, at 7.10 PM
Thank you! The baking powder acts as a leavening agent and keeps the crust from being too compact and dense.