I am a person who really enjoys food, which has been my motivation for volunteering at Whitehall-Coplay Hunger Initiative Food Pantry. Food is a basic need, and it’s important to make sure everyone has enough.

Sometimes it’s easy to be lazy and eat whatever is accessible, what is put on your plate by the person who cooks for you or to grab fast food on the go.

I have recently started to become more selective with my dietary choices, while still enjoying a variety of flavors. I am trying to eat more natural foods, such as foods that are grown in nature, have originated from plants and have had less manipulation from humans and factories. When I want a snack, I look for nuts or seeds, fruits or maybe something from a box if I see it has limited ingredients I know how to pronounce.

The WCHI pantry food tasting sample in July was a simple and healthy recipe that fits the above requirements. This was an oat bar or cookie made with only oats, bananas, peanut butter and raisins. I am excited to share this recipe because it has only four ingredients, is natural and fits a minimum of two food groups.

I found it to be enjoyable as a snack, a dessert when I was looking for something sweet and also as a breakfast nibble, along with Greek yogurt or a glass of milk, which adds another food group.

There is a saying in the nutrition world that says to “make half your grains whole.” Grains have two subgroups — whole grains and refined grains.

Whole grains have the entire grain kernel, which includes the bran, germ and endosperm. Some whole-grain examples are whole-wheat flour, bulgur (cracked wheat), oatmeal and brown rice. These are a good source of dietary fiber, which is generally associated with being good for bowel regularity and may be said to help lower LDL cholesterol.

Refined grains have been milled, which removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron and many B vitamins. Some examples of refined-grain products are white flour, corn grits, white bread and white rice. Refined grains should be enriched, which means adding certain B vitamins back into enriched grains, which detracts from the healthfulness.

Some food products are made from mixtures of whole grains and refined grains, but only foods that are made with 100% whole grains are considered a whole-grain food. The information was found at myplate.gov.

Bananas are 75% water, and they contain potassium, vitamins B6 and C and antioxidants. They contain fiber, and natural sugar is better than the unrefined sugar found in candy and cakes, according to Wikipedia and healthline.com.

Peanut butter contains protein, fats and carbohydrates and is suitable for plant-based diets. It should not be overconsumed but does contain many minerals and nutrients including magnesium; folate; vitamins B3, B6 and E; and iron. It also contains oleic acid, a monounsaturated, heart-healthy fat similar to olive oil, according to healthline.com.

Raisins are a dried fruit and are a good source of antioxidants, fiber, potassium and iron. WebMD reports they are naturally sweet and may be high in sugar and calories but are a good addition in moderation.

The oatmeal raisin bar recipe is from thebigmansworld.com and makes about 12 servings. Made without oil, butter or eggs, these healthy raisin oat bars take less than 15 minutes to make.

Ingredients: 4 cups rolled oats, half a cup maple syrup (optional), 1 cup peanut butter (you can also use smooth almond butter, sunflower seed butter or tahini), six or seven mashed medium-sized bananas (approximately 2 cups) and one cup raisins. Add cinnamon and nutmeg for a little more flavor if desired.

Preheat the oven to 350 degrees Fahrenheit. Line an 8-by-8-inch pan with parchment paper and set aside. In a mixing bowl, add all your ingredients, except the raisins, and mix well. Fold in the raisins, reserving a few to top the bars. Transfer the batter into the lined pan and top with extra raisins. Bake for 15-17 minutes or until the tops are golden. Remove from the oven and let cool completely, before slicing into bars.

Editor’s note: This column was written by Jenn Dietz.