This is a recipe I developed to provide myself with a relatively low calorie replacement for commercially available honey and oat bars while on a Fasting Mimicking Diet (FMD). Under such a diet I was restricted to a few hundred calories a day for a five day period. Commercially available honey and oat bars have about 100 calories per bar (usually packaged as two bars in a pack). They contain a lot of sweeteners and would quickly blow my calorie cap. These fastballs come in at about 50 calories a ball with much less sweetener. (incidentally, while writing this recipe up I could hear the announcer at the local ballpark describing fastball pitches).

These are great, nutritious snack items on a fast but are equally handy for snacks anytime and also for traveling.

It takes about 20 minutes of active involvement to make the fastballs, followed by about 45 minutes to set and cook. The finished fastballs can be stored in the fridge for up to a week or so. Alternatively they can be stored for longer periods in a freezer.


Prep Time 20 mins
Cook Time 25 mins
Total Time 1 hr 5 mins
Cuisine American
Servings 1 fastballs


  • 2 1/2 cups organic, gluten free old fashoined rolled oats
  • 3 bananas organic, preferably very ripe
  • 4 oz. organic apple sauce optionally cinnamon flavoured
  • 1 tbsp agave nectar, honey or maple syrup
  • 1 tbsp olive oil extra virgin
  • 1/4 cup organic sunflower seeds
  • 1/8 cup chopped walnuts
  • 1/8 cup chopped almonds
  • 1/4 cup diced organic dried apricots optional
  • 1/2 tsp ceylon cinnamon optional


  • Pre-heat oven to 325 degrees
  • Assemble all the ingredients.
  • Peel and mash the bananas into a large mixing bowl using a potato masher or fork.
  • Add all the ingredients into the bowl and thoroughly mix.
  • Smooth the mixed ingredients and let sit for 20 minutes. Meanwhile place a sheet of parchment paper on a flat baking dish .
  • Using a small ice cream scoop or a spoon create small fastballs of the mixture that are about 1 inch (2.5 cm) in diameter. Place these on the baking dish. The mixture should provide about 30 fastballs
  • Place the pan in the oven and bake for 25 minutes. Remove and cool.
  • They are now ready to enjoy!


They may be stored in the fridge for up to a week or so.
Alternatively, they may be stored for longer periods in a freezer.
The apple sauce may be made from scratch, or purchased directly.

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