No Added Sugar Recipes

Raspberry Yogurt Fiber One™ Cereal Cups

It’s January, so you’ve probably given up dessert and other foods you adore in the name of healthy eating, but skipping your favorites can backfire, causing you to ditch your efforts.  What good can come of dessert? Plenty, when there’s yogurt, fruit, and fiber involved! That’s why I love these Raspberry Yogurt Fiber One Cereal Cups for a sweet ending to a meal.

Note: I worked with Fiber One™ Original on this paid post. 

Fiber One cereal box with dessert cups filled with raspberry yogurt

Raspberry Yogurt Fiber One™ Cereal Cups

A Dessert with Benefits

Confession time: I love dessert! I indulge my sweet tooth every day, but not with just any candy, cookie, or cake.  I prefer desserts with benefits, including fiber.

According to the 2020 Dietary Guidelines for Americans, we struggle to include enough fiber. When you think of dessert, fiber doesn’t usually come to mind, but high-fiber desserts can help satisfy fiber requirements. The Daily Value – the recommended daily amount – for fiber is 28 grams. One Raspberry Yogurt Fiber One™ Cereal Cups contains 13 grams of fiber!

You can make these yogurt cups with any fresh or frozen berry you like. They are are delicious for a weeknight dessert, and pretty enough to serve to guests. Make the cereal cups ahead of time and add the filling when you’re ready to serve.


Foods like Fiber One™ Original Cereal make it easier to get the fiber you need, and recipes that include the cereal, including my Greek Turkey Burgers with Tzatziki Sauce, make it delicious.


How do you “flaunt your fiber?” Let me know in the comments!

Raspberry Yogurt Fiber One Cereal Cups

Say yes to dessert with this delicious, fiber-packed cereal cups!
Prep Time20 minutes
Cook Time10 minutes
Course: Dessert
Cuisine: American
Keyword: fiber, Greekyogurt, raspberry
Servings: 5
Calories: 287kcal

Ingredients

  • 2 cups Fiber One TM Original cereal
  • 8 Tablespoons butter
  • 1/4 cup granulated sugar
  • 1 cup fresh or frozen strawberries, or fruit of your choice
  • 3/4 cup plain non-fat Greek yogurt

Instructions

  • Preheat oven to 375˚F. Coat a 6-cup standard muffin tin with cooking spray.
  • Add cereal to a food processor and process until it is the consistency of fine crumbs, about 1 to 2 minutes. 
  • Transfer cereal to a medium mixing bowl.
  • Melt butter in microwave in a microwave-safe dish. 
  • Add melted butter and sugar to the mixing bowl. Stir until well-combined. 
  • Add a heaping ¼ cup of the cereal mixture to five of the muffin cups. Press evenly on the sides and bottom to form a cup.  
  • Bake for 8 to 10 minutes or until set. Remove from the oven and cool on a wire rack for 30 minutes. 
  • To make the filling, blend the raspberries and yogurt in a food processor until smooth, about 45 seconds. Transfer to a small bowl, cover, and refrigerate until ready to use. 
  • Remove the cereal cups by inverting the pan on a flat surface and tapping on the bottom of each of the muffin cups so they pop out in one piece. 
  • To serve, fill each cereal cup to the brim with the fruit mixture. Garnish with sprigs of mint, if desired.  

Notes

Nutrition Information:
Per serving: 287 calories; 6g protein; 35g carbohydrates (13% DV); 20g fat (25% DV); 12 g saturated fat (59% DV); 51mg cholesterol (4% DV); 248mg sodium (11% DV); 13 g fiber (47%) 

 

Tips for Better Snacks

Chocolate bar, computer

Snacking can be good for you if you make the right choices.

 

Adults consume 400 to 900 daily calories as snacks daily, and half of all children take in about 600 calories between meals, which is enough to qualify as a meal! Use these tips for better snacks and upgrade mini meals for more energy, better focus, and good nutrition.


It’s OK to snack. The problem is that snacks are often rich in calories, fat, and sodium, and low in nutrients.


What is a healthy snack?

It’s natural to get hungry between breakfast, lunch, and dinner, especially for young children and teens. Kids need to energy grow, and adults who skimp on meals, or skip them, need snacks, too.

Think of snacks as balanced mini-meals, not meal-wreckers. For example, when you combine cheese, whole grain crackers, and fruit, it’s OK to eat lightly at your next meal.

There’s no limit on snacks, but they should be balanced. And, you should account for snack calories as part of daily calorie needs so that you don’t eat too much. It’s easy to confuse snacks and treats.

Bowl of popcorn.

Popcorn is a whole grain and makes a healthy snack.


When kids snack at home, have them eat at the table.  Eating at a table encourages mindfulness about food.


Make protein a part of better snacks for kids and adults 

Cookies, chips, and candy temporarily curb hunger, but they aren’t particularly filling in the long run, in part because they lack protein.

Protein promotes eating satisfaction, and may contribute to easier weight control.

Protein-rich foods, such as low-fat dairy, lean meat, poultry, and seafood, also provide vitamins and minerals, including choline, iodine, and vitamin B12 for brain health. And, soy, beans, nuts, and seeds supply fiber, which we need every day.

Piece of whole grain bread spread with peanut butter.

Peanut butter and whole wheat bread is a nutrient-rich, filling snack idea.

Carbohydrates are part of healthy snacks for kids and adults

Carbohydrates are found in foods such as milk, fruit, vegetables, beans, bread, cereals, pasta, rice, and other grains, and in cookies, cakes, and other sweet foods and beverages.  

Nutritious, satisfying snacks combine protein and carbohydrates, preferably the complex kind. 

Foods rich in complex carbohydrates include whole grains, beans, fruit, vegetables, nuts, and seeds. Popcorn is a whole grain. 

Raw red and yellow peppers, carrots, large leek, onion, and garlic

Fresh raw vegetables are full of fluid and help you feel fuller for longer.

 

Complex carbohydrates, including starch and fiber, take longer to digest. In addition, complex carbohydrates are generally found in foods with vitamins, minerals, and phytonutrients. Phytonutrients are plant compounds that support health.  

Tips for better snacks to make at home

  • Double Berry Smoothie: 1 cup plain Greek yogurt, 1/2 cup fresh or frozen wild blueberries, 1/2 cup fresh or frozen raspberries or strawberries, 2 tablespoons milk, sweetener of your choice. Combine in food processor or blender and drink immediately.
Double Berry Smoothie is made with wild blueberries and dairy milk and yogurt.

Double Berry Smoothie

 

  • Small bowl of whole grain cereal and milk or fortified soy beverage. (Most plant milks don’t supply as much protein as dairy or soy.)

 

  • 1 serving plain one-minute oats prepared in the microwave with 8 ounces milk and topped with 2 tablespoons chopped walnuts

 

  • 4 cups low-fat microwave popcorn tossed with 2 tablespoons grated Parmesan cheese; 8 ounces milk

 

  • 1 cup canned lentil soup topped with ¼ cup shredded cheddar cheese

 

  • ½ cup cottage cheese and 6 whole grain crackers

 

No Bake Oatmeal Raisin Cookies make a delicious vegan, gluten-free and no-added sugar snack.

No Bake Oatmeal Raisin Cookies are ready in 5 minutes, are vegan, gluten-free, and contain no added sugar!

 


Try these delicious smoothie recipes


 

Tips for better snacks to take on the road for hiking and walking

  • Trail mix: whole grain cereal, raisins, peanuts

 

  • ½ tuna fish or turkey sandwich on whole grain bread and a handful of cherry tomatoes

 

  • 1-2 reduced-fat mozzarella cheese sticks and 6 woven wheat whole grain crackers

 

  • 1-2 hard-cooked eggs and a 1-ounce whole grain roll

 

  • Carton of Greek yogurt and fruit

 

  • ¾ cup dry roasted edamame

    Whole almonds are a delicious, satisfying snack.

    Almonds, and other nuts, pair well with cereal and fruit for a quick snack at home or on the run.

  • 10 small whole grain pretzels and hummus

 

  • 2 tablespoons peanut butter and 10 baby carrots

Tips for better snacks for kids and adults

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 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 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

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

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!

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

 

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! 

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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