Monthly Archives: December 2016

No Added Sugar Fruit and Nut Bread

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No Added Sugar Fruit and Nut Bread 

Baking without sugar and gluten

I love to bake, but the last thing I need is more sugar in my life. Sugary foods are my downfall, especially muffins, quick breads, and other baked goods that are often as sweet as cake! This no-added sugar fruit and nut bread satisfies my sweet tooth. What’s more, it’s perfect for nutritious meals and snacks, especially if you’re following a no added sugar diet.

Baking with ripe bananas is a great way to cut down on added sugar without sacrificing great taste. I use raisins to provide even more natural sweetness so there’s no need for sugar, honey, or other sweeteners. And, almonds and walnuts supply protein, heart-healthy fat, fiber, and some serious crunch!

Why carbohydrates are important

I don’t have a problem with gluten, but I know others may. I use oat flour, which is really easy to make at home, instead of wheat flour in this recipe. As a result, this moist and delicious gluten-free bread is packed with whole grain goodness.

The beauty of this bread is that it’s flexible. You can mix and match the types of nuts and dried fruits you use in any combination. And, you can make 12 muffins out of the batter instead of a single loaf of bread.

There are so many ways to enjoy a slice of this tasty quick bread. For instance, top a slice with peanut butter, almond butter, or cottage cheese. Pair a slice with an egg or two or a carton of Greek yogurt for a quick meal or snack. Add a piece of fruit for a balanced meal or snack.

I hope you enjoy this bread as much as we do in our house!

No Added Sugar Fruit and Nut Bread

This gluten-free quick bread gets its sweetness from ripe bananas and dried fruit – no added sugar required! 
Prep Time15 mins
Cook Time30 mins
Resting Time15 mins
Total Time45 mins
Course: Breakfast, Snack
Cuisine: American
Keyword: banana, glutenfree, no added sugar, quickbread
Servings: 12 servings
Calories: 253kcal
Author: ewardrd

Ingredients

  • 2 medium ripe bananas
  • 2 large eggs
  • 1/4 cup canola oil
  • 2 cups oat flour*
  • 1 tsp. baking powder
  • 1/2 tsp. salt
  • 3/4 cup chopped almonds
  • 3/4 cup chopped walnuts
  • 3/4 cup unsweetened dried apricots, chopped into 1/4-inch pieces
  • 3/4 cup raisins or dried cranberries**

Instructions

  • Preheat oven to 350˚F. 
    Coat a 1 ½-quart loaf pan with cooking spray and line with parchment paper.
    In a large mixing bowl, mash the bananas until no longer chunky. Using a whisk, add the eggs and canola oil and combine well. Add the oat flour, baking powder, and salt. Stir to combine.
    Add almonds, walnuts, apricots, and raisins, and blend well.
    Pour the batter into the loaf pan and spread it evenly. Bake for 25 to 30 minutes or until a toothpick inserted in the middle comes out clean.
    Cool for 15-20 minutes out of the pan before cutting.
    * To make oat flour, place 2 cups of gluten-free one-minute or old fashioned oats in a food processor and process on high speed until oats achieve a powder-like consistency, about 1 minute.
    ** Most dried sweetened cranberries have some added sugar.

Calories: 253, Total fat: 14 grams, Saturated fat: 1 gram, Cholesterol: 35 milligrams, Sodium: 135 milligrams, Carbohydrate: 29 grams, Dietary fiber: 4 grams, Protein: 6 grams, Calcium: 64 milligrams, Iron: 2 milligrams


    Healthier Holiday Chocolate Fruit and Nut Treats

    With so much mindless eating going on this month, it’s especially important to think about making better food choices, including holiday splurges.  My recipe for healthier goodies – dried fruits and nuts coated in chocolate – is a big hit with family and friends who get the homemade treats as gifts.

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    Dried fruits, such as apricots and raisins, provide natural sweetness as well as nutrients that help to keep you healthy.  Nuts, including peanuts, which are technically a legume, pack heart-healthy fat, vitamins, minerals, and phytonutrients, beneficial plant compounds.  Recent studies have found that whole roasted almonds have 25% fewer calories than what is listed on food labels, while walnuts supply 21% fewer calories.

    Try these better-for-you chocolate treats and let me know what you think!

     

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