Gluten-Free

No-Bake Oatmeal Raisin Cookies (no added sugar, gluten-free, vegan)

No-bake no added sugar gluten-free vegan oatmeal raisin cookies on cutting board.
No-bake no added sugar gluten-free vegan oatmeal raisin cookies on cutting board.

No-Bake Oatmeal Raisin Cookies (No added sugar)

There’s nothing wrong with cookies as part of a balanced eating plan, but you should get more than calories, added sugar, and unhealthy fats when you eat them.  With 8 grams of protein and 5 grams of fiber, No-Bake Oatmeal Raisin Cookies, which have no added sugar, are vegan, and happen to be gluten-free, are a better way to satisfy your sweet tooth! 

Why You Should Make No-Bake Oatmeal Raisin Cookies

My idea of a delicious cookie recipe is combination of oats, peanut butter, raisins, and pure vanilla extract.  Raisins make these cookies naturally sweet, and they need no added sugar. In addition, these cookies vegan and gluten-free when you use gluten-free oats.  

No-Bake Oatmeal Raisin Cookies are also 100% whole grain and help to satisfy the suggestion from nutrition experts to eat at least three servings of whole grains daily.  

I love the ease of making these cookies. They are ready to eat in about 5 minutes, and one batch is often enough to last the week.  That’s important for busy people who can’t spend a lot of time in the kitchen preparing healthy foods, but want to improve their eating habits. 

 

uncooked oatmeal oats

Oatmeal is a whole grain that adds fiber and other nutrients.

creamy peanut butter on a spoon

Peanut butter is packed with healthy fat and helps hold these no-bake cookies together.

plain raisins on a white background

Raisins are sweet, but they contain no added sugar!

Healthy Breakfast Cookies for Kids 

We usually think of cookies as snacks or dessert, but they work for the morning meal, too! You eat breakfast for dinner, so why not cookies for breakfast?

Cookies for breakfast are a big hit with kids, and they will love having them as snacks or desserts, too!

If you don’t like cereal, eggs, or other traditional “morning foods” for breakfast, or you don’t have time to eat before leaving the house, these cookies are for you. One No-Bake Oatmeal Raisin Cookie paired with milk, fortified unsweetened soy beverage, or a carton of yogurt and a piece of fruit makes a balanced morning meal.

5 no-bake oatmeal raisin cookies on parchment paper

No-Bake Oatmeal Raisin Cookies are OK to eat any time of day!

 

No-bake no added sugar gluten-free vegan oatmeal raisin cookies on cutting board.
Print Recipe

No-Bake Oatmeal Raisin Cookies (no added sugar, gluten-free, vegan)

These cookies are ready in minutes, require no cooking, and are delicious for breakfast or snacks!
Prep Time5 minutes
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: cookies, glutenfree, no added sugar, peanutbutter, raisins
Servings: 10
Calories: 292kcal

Ingredients

  • 2 cups California raisins
  • 1 cup peanut butter, no sugar added
  • 2 teaspoons pure vanilla extract
  • 2 cups uncooked oats, toasted*

Instructions

  • Place raisins, peanut butter, and vanilla extract in food processor. Blend on HIGH until well combined, about 45 seconds.  The mixture will resemble a paste. 
  • Place the raisin mixture in a medium bowl. Add oatmeal and combine well, using your hands, if necessary.  Form into 10 cookies or balls. 
  • Store in airtight container.

How to Toast Oats

  • To toast oats, preheat oven to 350˚F. Spread the oats evenly on an ungreased baking sheet. Bake for 10 minutes. Cool for 5 minutes before using. You can save time by skipping this step.

Notes

Per serving (1 cookie): 292 calories; 8 grams protein; 39 grams carbohydrate; 5 grams fiber; 14 grams fat (2 grams saturated fat); 0 milligrams cholesterol; 164 milligrams sodium; 60 milligrams calcium.

 

No-bake oatmeal raisin cookies pinterest graphic

Slow Cooker Beef and Mushroom Stew

To be honest, I don’t go in for kitchen “gadgets.” And, I don’t use my “crock pot” much except to make dishes like this Slow Cooker Beef and Mushroom Stew, one of my go-to recipes on busy weekdays. (What weekday isn’t busy?)  Take a few minutes in the morning to make this gluten-free beef stew recipe and you’ll have a delicious meal for dinner that the entire family will enjoy!

Gluten-free, low-carb slow cooker Beef and mushroom stew in a bowl with cornbread.

One bowl of Slow-Cooker Beef and Mushroom Stew is almost a meal in itself!  

How to eat more plant foods 

You don’t need to give up meat to eat a plant-based diet, and this recipe proves it. One serving of beef and mushroom stew supplies a full portion of vegetables, along with protein, and iron. It also contains 25% of the daily requirement for choline, a nutrient every cell in your body needs, and is necessary for developing brains during pregnancy and early life, and to support brain health in your later years, too.

This juicy, delicious burger recipe is a beef and mushroom blend

The health benefits of replacing some meat with mushrooms

The stew is rich in mushrooms, which take the place of some of the beef. Mushrooms are the only product in the fruit and vegetable section with vitamin D, and they have many other beneficial properties, too, including choline. Adding even a small amount of mushrooms to your eating plan can increase nutrition.

In addition to the nutrients mushrooms supply, there’s plenty they don’t have, including cholesterol. Mushrooms are also nearly free of fat and sodium.  Vary this recipe with a mixture of mushrooms, such as white button and shiitake, if you like.

Whole white button mushrooms

Mushrooms provide umami, a taste sensation that brings a savory flavor to dishes and may reduce salt use.

Gluten-free Beef Stew for the Slow Cooker

On top of it’s great taste, this low-carb slow cooker beef stew (16 grams of carbohydrate per serving) is also a gluten-free beef stew.  The recipe calls for cornstarch instead of flour as a thickener. Be sure to buy gluten-free beef broth, because wheat, which contains gluten, may be added to the broth.

Beef stew with carrots in bowl with cornbread.
Print Recipe

Slow Cooker Beef and Mushroom Stew (Gluten-free)

Delicious and nutritious stew that's ready at the end of a busy day.
Prep Time15 minutes
Cook Time8 hours
Course: Main Course
Cuisine: American
Keyword: beefstew, glutenfreebeefstew, mushrooms, slowcookerstew
Servings: 6
Calories: 248kcal
Author: ewardrd

Ingredients

  • 1 medium onion, chopped
  • 2 cups baby carrots
  • 16 ounces sliced baby bella mushrooms
  • 1 15-ounce can no-salt-added diced tomatoes, undrained
  • 1 1/2 cups gluten-free reduced-sodium beef broth
  • 1/4 cup cornstarch
  • 1 teaspoon salt
  • 1 teaspoon dried marjoram
  • 16 ounces stew meat, such as chuck, cut into 1/2-inch pieces
  • 1 cup fresh or frozen peas
  • Freshly ground black pepper to taste (optional)

Instructions

  • Place all the ingredients except the beef, peas, and black pepper in a slow cooker. Combine well. Add the beef.
  • Cover and cook on the low setting for 8 hours, or on high for 4 hours.
  • Just before serving, add the peas, and season with black pepper, if desired. Stir well. Cover and cook for 5 more minutes.

Notes

Per serving: Calories: 248, Protein: 22 grams, Fat: 10 grams (4 grams saturated fat), Cholesterol: 52 milligrams, Sodium: 627 milligrams, Carbohydrate: 16 grams, Fiber: 3 grams, Calcium: 46 milligrams, Iron: 2 milligrams, Choline: 91 milligrams

Slow Cooker Beef and Mushroom Stew recipe

Easy Flourless Black Bean Brownies

Warning: Rave ahead. As in I can’t stop raving about these easy flourless black bean brownies that are also gluten-free!

Black bean brownie topped with raspberries and melted chocolate on a white plate.

The health benefits of beans

This might come as a surprise: beans are vegetables and they are bursting with nutrition. Beans supply several nutrients including protein and potassium, and they contain phytonutrients, which are plant compounds that protect your cells against damage.

Black beans, and other legumes, also contribute fiber to your eating plan. Fiber feeds the beneficial gut bacteria that support your immune system and help prevent you from getting sick from a virus or bacteria.

Fruits and vegetables can make indulgences like brownies, bars, and cookies better for you, even when the baked goods contain added sugar.

Why beans are a good ingredient substitute for baking

You can use beans to replace some of the fat and flour when baking, and enhance the texture of baked goods, like these brownies. I have nothing against fat or flour, however. I just like to bake with beans sometimes!

I love desserts that have more to offer more than calories, and these brownies are one of them. The black beans and the raspberries pump up the fiber content to 10 grams per serving, which is more than 25% of your daily fiber needs! Along with the eggs, beans also contribute protein, so that a serving has 7 grams, which, along with fiber, helps you to feel satisfied.

I top my brownies with raspberries because they are delicious, beautiful, and nutritious. Raspberries supply vitamin C, fiber, phytonutrients, and so much more. And, raspberries provide natural sweetness so you can use less added sugar in baked goods.

Flourless black bean brownies topped with raspberries and melted dark chocolate on a wire rack.

These easy flourless black bean brownies take less than 40 minutes to prepare from start to finish. While they look special enough for a celebration, they’re also easy enough to make any time.

Black bean brownie topped with raspberries and melted chocolate on a white plate.
Print Recipe

Easy Flourless Black Bean Brownies

Delicious, easy, flourless black brownies topped with fresh raspberries.
Prep Time10 minutes
Cook Time25 minutes
Course: Dessert
Cuisine: American
Keyword: blackbeanbrownies, flourlessbrownies, glutenfreebrownies
Servings: 8

Ingredients

  • 1 15-oz can black beans, drained and rinsed (about 1 3/4 cups)
  • 3 Tbsp. + 1 tsp. canola oil
  • 2 large eggs
  • 2/3 cup sugar
  • 1/2 cup unsweetened cocoa powder
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. baking powder
  • 1/2 tsp. salt
  • 1/2 cup + 1/3 cup dark chocolate chips*
  • 1 1/2 cups fresh raspberries, washed and dried

Instructions

  • Preheat oven to 350˚F.  Grease an 8-inch square baking pan.
  • Place the beans and 3 tablespoons of oil in a food processor. Process on high until smooth, about 2 to 3 minutes.  
  • Add the eggs, sugar, cocoa powder, and vanilla extract and blend well.  
  • Add the baking powder and salt and blend for 10 seconds more. 
  • Stir in 1/2 cup of dark chocolate chips.
  • Pour the batter into prepared pan and spread evenly. Bake for 20 to 22 minutes or until a toothpick inserted in the middle comes out clean.  Remove the brownies and allow to cool on a wire rack for 30 minutes.
  • Top the brownies with the raspberries, forming a single layer.
  • Combine the remaining teaspoon of canola oil and the remaining 1/3 cup chocolate chips in a microwave-safe bowl.  Microwave until chips are melted, about 20 to 30 seconds, stopping to stir once.  
  • Immediately drizzle the chocolate mixture on top of the raspberries. Allow the chocolate to harden for at least 10 minutes before cutting into 8 equal pieces.
    * You can also use white chocolate chips for the topping, if desired.

Notes

Per serving (1/8 of recipe): 
319 calories; 15 grams fat (5 grams saturated fat); 48 milligrams cholesterol; 324 milligrams sodium; 46 grams carbohydrate; 10 grams fiber; 8 grams protein

Flourless black bean brownies topped with raspberries and melted white chocolate

You can also substitute white chocolate chips for dark, if you like. Here’s a post about using the ingredients you have on hand.

Two black bean brownies topped with fresh raspberries on white plates on a gray background.

 

 

 

No Added Sugar Banana Raisin Oatmeal Muffin Cups

No added sugar banana raisin oatmeal muffin cups

No Added Sugar Banana Raisin Oatmeal Muffin Cups get their sweetness from fruit.

No added sugar banana raisin oatmeal muffin cups are healthy

Why are these muffins a better choice than most others?

For some reason, muffins have a health halo. People often think muffins are a healthy choice, but most are loaded with ingredients you just don’t need, such as added sugar and fat. Both contribute calories that you probably want to avoid. 

Consider this comparison. At about 380 calories, a bakery blueberry muffin has more than 100 calories than a chocolate frosted donut sold at a national chain coffee shop.  The blueberry muffin contains 38 grams of added sugar (about 9 teaspoons) while the donut has about 13 grams of added sugar (about 3 teaspoons)! 

This recipe has no added sugar, and doesn’t need any. Bananas and raisins supply natural sweetness, as well as vitamins, minerals, and fiber. My muffins are made with oatmeal and no refined flour, which means they are 100% whole grain. That’s also different from many commercial muffins which contain only refined white flour. 

Walnuts add crunch, heart-healthy fat, fiber, and protein, too. You could leave out the walnuts if you or anyone in your household has a tree nut allergy, but don’t eliminate them for the calories. Each one of these muffins has just 149 calories, a far cry from commercial types. 

Use gluten-free oatmeal to be sure these muffin cups don’t contain gluten.

Why I choose dairy milk 

The recipe for No Added Sugar Banana Raisin Oatmeal Muffin Cups calls for dairy milk, and that is one of the reasons why the protein content is relatively high. Muffins are not known for their protein, but each one of these supplies 4 grams, which is remarkable considering their smaller size. In addition, each muffin provides 80 milligrams of calcium, almost as much as one-third glass of milk. 

no added sugar banana raisin oatmeal cup batter in muffin pan

Use a 1/4-cup measuring cup to fill each muffin cup.

If you’d like to replace the milk with a non-dairy alternative, I recommend unsweetened soy beverage. The protein, and calcium, content are comparable. Almond milk and other plant milks tend to be lower in protein, and may not contain added calcium and other nutrients, such as vitamin D. 

No added sugar banana raisin oatmeal muffin cups
Print Recipe

No Added Sugar Banana Raisin Oatmeal Muffin Cups

Ripe bananas and raisins provide the sweetness in these delicious, moist, and gluten-free muffin cups! 
Prep Time10 minutes
Cook Time18 minutes
5 minutes
Total Time28 minutes
Course: Breakfast
Cuisine: American
Keyword: bananarecipe, glutenfree, muffins, no added sugar, wholegrain
Servings: 18
Calories: 149kcal
Author: ewardrd

Ingredients

  • 3 cups oats, uncooked
  • 1/2 teaspoon salt
  • 2 teaspoons baking powder
  • 1/2 teaspoon ground cinnamon, optional
  • 3 medium ripe bananas, mashed
  • 1/4 cup canola oil or vegetable oil
  • 2 large eggs
  • 1 teaspoon pure vanilla extract
  • 2 cups 1% low-fat milk
  • 1/2 cup raisins
  • 1/2 cup chopped walnuts

Instructions

  • Preheat oven to 350˚F. Spray muffin tin with cooking spray. (I find this works better than lining the pan with paper liners because the muffins tend to stick to the paper.)
  • In a large mixing bowl, combine the oats, salt, baking powder, and cinnamon. Set aside.
  • In a separate large mixing bowl, whisk the mashed bananas, oil, eggs, and vanilla extract until well combined. Whisk in the milk.
  • Pour the banana mixture into the oats mixture. Add the raisins. Stir well to combine. The batter has a lot of liquid in it, so it will be soupy.
  • Fill the muffin cups nearly to the top with batter (a scant 1/4-cup full).
  • Bake for 16 to 18 minutes or until set. Remove from the oven and place on a wire rack for 5 minutes, with the muffins still in the pan. Remove the muffins from the pan and allow them to cool on the wire rack. 
  • Store in an airtight container in the refrigerator.

Notes

Per serving: Calories: 149, Carbohydrate: 21 grams, Fiber: 2 grams, Protein: 4 grams, Fat: 6 grams, Saturated fat: 1 gram, Cholesterol: 23 milligrams, Sodium: 142 milligrams, Calcium: 81 milligrams.

 

No added sugar banana raisin oatmeal cups

 

 

 

 

 

 

No Added Sugar Shamrock Shake (vegan)

vegan matcha green smoothie shake

Fast food green drinks are fun to sip, especially around St. Patrick’s day, but they are usually overly sweet and low on nutrition. If you’re looking for a healthier beverage, this no added sugar shamrock shake is for you.

This delicious drink supplies one and a half servings of fruits and vegetables, nine grams of fiber, calcium, heart-healthy fat, and much more, and it gets some of its vibrant color from matcha. 

What is matcha? 

Matcha is ground green tea that’s typically used to make a hot beverage. As a powder, matcha is potent and a little goes a long way in terms of flavor and color.

Does matcha have health benefits? 

Matcha and other green tea contains antioxidants that may fight cancer.  Drinking green tea on a regular basis is linked to lower blood pressure and lower levels of LDL, or bad, cholesterol in the blood.

However, there’s not much research on matcha itself. Even though matcha is a type of green tea, experts aren’t sure that it has the same effects as other green tea on health.

Does matcha have caffeine? 

Matcha contains caffeine, but relatively low levels. As a result, this no added sugar shamrock shake provides a gentle energy lift, rather than a jolt.

different kinds of matcha green tea powder

I use McCormick Gourmet Organic Matcha Green Tea with Ginger Seasonings*.  It supplies about 4 milligrams of caffeine per serving, which is the same amount of caffeine as 12 ounces of decaffeinated coffee.

vegan matcha green smoothie with a bowl of matcha powder

When you make the smoothie with regular matcha, the caffeine content is about 50 milligrams, which is still far less than coffee. For example, 16 ounces of Starbucks coffee has 330 milligrams caffeine.

I hope you enjoy this better-for-you drink that you can make with a soy beverage so that it’s vegan, or with dairy milk. It’s your choice!

Matcha green smoothie
Print Recipe

No Added Sugar Shamrock Shake

A delicious and nutritious version of sugary fast food milkshakes.
Prep Time5 minutes
Cook Time0 minutes
Course: Snack
Cuisine: American
Keyword: banana, greensmoothie, milkshake, shamrockshake, vegansmoothie
Servings: 1

Ingredients

  • 1/2 cup baby spinach or kale
  • 1/2 medium frozen banana, sliced
  • 1/2 pitted ripe avocado, sliced
  • 1/2 cup unsweetened fortified soy beverage or 1% low fat milk
  • 1/2 tsp. matcha

Instructions

  • Place all the ingredients in a blender or food processor. 
  • Blend on high speed for 1 to 2 minutes or until smooth.
  • Pour into a glass and drink immediately.

Notes

Nutrition information: 281 calories; 16 grams fat (3 grams saturated fat); 6 milligrams cholesterol; 76 milligrams sodium; 32 grams carbohydrate; 9 grams fiber; 8 grams protein

*I did not receive compensation or product from McCormick or Organic Living Superfoods and they are not my clients.

green match smoothie drink

Creamy Chocolate Peanut Butter “Ice Cream”

Eating a more plant-based diet doesn’t mean ditching dessert.  Indulge in this Creamy Chocolate Peanut Butter “Ice Cream.” It’s satisfying, heart-healthy, vegan, and it’s even gluten-free!

Creamy Chocolate Peanut Butter "Ice Cream" with frozen bananas is vegan

Frozen bananas and peanut butter make this “ice cream” vegan, gluten-free, and delicious!

Is Ice Cream Bad for You?

I’m not a big believer in “good and bad foods” because it takes away from the importance of an overall healthy eating pattern.  Healthy eating patterns can include all types of foods.

I didn’t set out to make this ice cream vegan or gluten-free; it just happened that way! I just looking for a dessert that would satisfy me as much as real ice cream. While ice cream has more fat and added sugar than this homemade creamy chocolate peanut butter concoction, I still eat it. Choosing this vegan alternative provides a delicious way to include more plant foods.

How to Make Healthy Chocolate Peanut Butter Vegan Nice Cream

Bananas are the silent ingredient in this healthy frozen delight, and they make it unnecessary to add dairy products and sugary sweeteners. The ripest bananas are the sweetest and make the creamiest “nice cream.”

Bananas also offer fiber and potassium, and are responsible for the smooth, rich texture of this creamy chocolate peanut butter treat. One portion of “nice cream” also supplies a serving of fruit.

I keep chunks of frozen banana in the freezer to use on a moment’s notice. You can also freeze chopped bananas for at least two hours before making this, or other recipes, such as smoothies. You can also buy bags of sliced, frozen bananas to have on hand.

frozen sliced bananas in resealable plastic bag

Keep frozen bananas on hand to make “ice cream” fast.

The Health Benefits of Cocoa Powder

You’ve probably heard that dark chocolate is good for you.  Milk and dark chocolate are a mixture of ingredients, including sugar, and cocoa butter, the fat that is removed from cocoa beans during processing.  Cocoa powder is the dried solids that result from that processing and it is ground up, packaged, and found in grocery stores.

Unsweetened cocoa powder contains flavonoids, which are plant-based compounds. An eating plan rich in flavonoids is linked to  less inflammation in the body, proper blood flow, and reducing blood pressure. Cocoa powder that is not “Dutch-process” is richer in flavonoids.

I use unsweetened cocoa powder in my “ice cream” because it delivers deep chocolate flavor without any added sugar. You can also add cocoa powder to savory dishes, such as chili, to amp up flavor and nutrition.

 

Bowl of unsweetened cocoa powder.

Cocoa powder provides intense chocolate flavor without the fat.

 

Why Peanut Butter is Good For You

“Is peanut butter bad for you?” is a question that I get a lot. My answer: only if you are allergic to peanuts!

Peanut butter is a source of several nutrients, including protein, heart-healthy fats, and potassium. Just two tablespoons of peanut butter provides an excellent source of manganese (not to be confused with magnesium!).  Manganese is a mineral that your body needs to make energy, protect cells from damage, and support a healthy immune system, among other functions.

Natural peanut butter is often free of added sugar. If you’re want  to limit sugar, check the package to be sure the peanut butter doesn’t contain added sugars.  Learn how to make homemade peanut butter with no added sugar from Sally Kuzemchak over at Real Mom Nutrition. (Hint: It’s easy!)

creamy peanut butter adds healthy fats to vegan ice cream with frozen bananas

 

Vegan chocolate peanut butter banana ice cream in a bowl on a red towel.
Print Recipe

Creamy Chocolate Peanut Butter "Ice Cream" (Vegan)

This dairy-free vegan "ice cream" is delicious and offers a serving of fruit, too!
Prep Time2 hours
Total Time2 hours 5 minutes
Course: Dessert
Cuisine: American
Keyword: chocolatepeanutbutter, dairyfree, peanutbutterdessert, vegan, vegandessert, veganicecream
Servings: 2

Ingredients

  • 2 medium ripe bananas, cut into chunks and frozen (Freeze for at least 2 hours.)
  • 2 Tbsp. peanut butter (with no added sugar, if desired)
  • 2 Tbsp. unsweetened cocoa powder
  • 1/2 tsp. pure vanilla extract
  • 2 Tbsp. chopped peanuts

Instructions

  • Place bananas in a large food processor. 
  • Add the peanut butter, cocoa powder, and vanilla.  
  • Blend until smooth, about 2 to 3 minutes. 
  • Transfer to serving bowls and garnish with peanuts. Serve immediately.

Notes

 
Per serving: 
252 calories; 12 grams fat (2 grams saturated fat); 0 cholesterol; 132 milligrams sodium; 29 grams carbohydrate; 5 grams fiber; 7 grams protein

bowl of creamy chocolate peanut butter vegan ice cream with no added sugar

No Added Sugar Fruit and Nut Bread (gluten-free)

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!

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

Click on this link to find out why carbohydrates are important

 

How to Make Healthy No Added Sugar Fruit and Nut Bread 

The beauty of this healthy bread recipe is that it’s flexible. You can mix and match the types of nuts and dried fruits 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. Here are a few notes before you begin:

• 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 for about 1 minute or until oats achieve a powder-like consistency.

• The recipe calls for dried cranberries.  It’s worth noting that nearly all brands of dried cranberries contain added sugar, so use raisins if you want to limit added sugar.

• The riper the bananas, the sweeter the bread! 

Print Recipe

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 minutes
Cook Time30 minutes
Resting Time15 minutes
Total Time45 minutes
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 (See Recipe Notes about how to make 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-quart loaf pan with cooking spray.
  • 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 the almonds, walnuts, apricots, and raisins, and blend well.
  • Pour the batter into the loaf pan and spread it evenly. Bake for 25 minutes or until a toothpick inserted in the middle comes out clean.
  • Cool for 5 minutes in the pan before turning out on a wire rack to cool for another 10 minutes before cutting.

Notes

Note: To make oat flour, place uncooked oats in a food processor and process into a fine, flour-like texture.
 
 
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

 

pinterest graphic and picture of no added sugar fruit and nut bread
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