Avocado Bar
Makan Tengah Hari • Malaysia
How to Make Avocado Bar (Traditional & Healthy Version)
Avocado Bar is a delicious, modern vegetarian dish inspired by Malaysia’s rich multicultural food scene, combining creamy avocado with the vibrant flavors of local ingredients like pandan and coconut. While avocados are not native to Malaysia, their popularity has soared in urban cafes and health-focused eateries, where they are often paired with tropical flavors that Malaysians love. This Avocado Bar recipe is a refreshing twist, featuring a wholesome, plant-based base topped with local fruits, nuts, and a drizzle of santan (coconut milk) infused with pandan, making it both satisfying and nutritious. Perfect for lunch or a light meal, the Avocado Bar is a great way to enjoy Malaysian produce like bananas, roasted peanuts, and toasted coconut flakes. The creamy texture of avocado melds beautifully with the sweetness of buah pisang (banana) and the aromatic notes from pandan, creating a unique taste experience that appeals to both traditional and modern palates. Whether you’re seeking a meat-free lunch or a healthy snack, this recipe is a perfect representation of Malaysia’s innovative approach to vegetarian cuisine, using local ingredients for maximum flavor and nutrition.
Bahan-bahan(untuk 1 medium Avocado Bar per serving)
- 2 medium Ripe avocado (Buah avocado)
- 1 cup Rolled oats (Oat gulung)
- 1 medium Banana (Buah pisang, mashed)
- 1/4 cup Santan (coconut milk) (Fresh or boxed)
- 1 piece Pandan leaf (Daun pandan, tied in knot)
- 2 tbsp Honey (Madu; substitute with maple syrup for vegan)
- 2 tbsp Roasted peanuts (Kacang tanah, chopped)
- 2 tbsp Toasted coconut flakes (Kelapa parut, toasted)
- 1 tbsp Chia seeds (Biji chia) - pilihan
- 1 tbsp Lime juice (Air limau nipis)
- 1/4 tsp Pinch of salt (Garam)
Arahan
- 1
Preheat your oven to 180°C. Line a small baking tray with parchment paper.
5 minutes
Use a non-stick tray for easy removal.
- 2
In a bowl, mash the ripe avocado and banana together until smooth. Stir in the rolled oats and a pinch of salt to form a cohesive mixture.
5 minutes
Mash thoroughly for a uniform texture.
- 3
Press the mixture evenly into the prepared tray to about 1.5cm thickness. Bake for 15-18 minutes until set and lightly golden.
18 minutes
Do not overbake to keep the bars moist.
- 4
While baking, simmer santan with pandan leaf and honey over low heat for 5 minutes. Remove pandan leaf and let the sauce cool.
5 minutes
Stir continuously to prevent burning.
Kenapa hidangan ini sihat
Avocado Bars are naturally vegetarian, free from refined sugars, and contain wholesome Malaysian ingredients. The use of rolled oats and bananas as natural binders reduces the need for added sugars and flours. Coconut and pandan add flavor without extra calories, making this recipe ideal for weight management, heart health, and those seeking nutrient-rich, energy-boosting meals.
This Avocado Bar is packed with heart-healthy fats from avocado and peanuts, dietary fiber from oats and bananas, and a dose of antioxidants from pandan and coconut. Avocados supply vitamins E, C, and potassium, while oats help regulate blood sugar and cholesterol. The inclusion of chia seeds boosts omega-3 intake. Each serving offers a balanced blend of carbohydrates, healthy fats, and plant-based proteins, making it a nutrient-dense lunch choice.
Petua
- 💡Tip 1: Use very ripe avocados for the creamiest texture.
- 💡Tip 2: Toast coconut flakes and peanuts in advance for added crunch.
- 💡Tip 3: Adjust sweetness by varying the amount of honey or sweetener.
Penyimpanan & hidangan
Store Avocado Bars in an airtight container in the refrigerator for up to 3 days. For longer storage, wrap individually and freeze for up to 2 weeks. Add toppings only before serving to retain freshness.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
