Tag Archives: #noaddedsugar

No Added Sugar Banana Raisin Oatmeal Cups

I love muffins, but I don’t love the huge, high-calorie coffee shop and supermarket versions filled with refined carbohydrates and not much else in the way of nutrition. I bake a batch of these simple, no-added sugar oatmeal cups on the weekends to have as part of breakfast or for snacks all week long. I hope you enjoy them as much as we do!

No Added Sugar Banana Raisin Oatmeal Cups

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

Why are these “muffins” better than most? In addition to having no added sugar, they use oatmeal, a more nutritious, whole grain, instead of white flour, and offer heart-healthy fat. Bananas and raisins supply vitamins, minerals, and fiber. Walnuts add even more heart-healthy fat, as well as fiber, and protein, too.

No Added Sugar Banana Raisin Oatmeal Cups

Makes 16 servings.

3 cups oats, uncooked

1/2 teaspoon salt

2 teaspoon baking powder

1/2 teaspoon ground cinnamon, optional

3 ripe medium bananas, mashed well

1/4 cup canola oil

2 large eggs

1 teaspoon pure vanilla extract

2 cups 1% low-fat milk

1/2 cup raisins

1/2 cup chopped walnuts, optional

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 don’t worry if it looks 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. Place in an airtight container and store in the refrigerator.

Per serving (made without walnuts): Calories: 145, Carbohydrate: 21 grams, Fiber: 2 grams, Protein: 4 grams, Fat: 6 grams, Saturated fat: 1 gram, Cholesterol: 28 milligrams, Sodium: 157 milligrams, Calcium: 80 milligrams.

No Added Sugar Banana Raisin Oatmeal Cups

With or without walnuts, No Added Sugar Banana Raisin Oatmeal Cups are better for you than store-bought muffins.

Per serving (made with walnuts): Calories: 169, Carbohydrate: 22 grams, Fiber: 3 grams, Protein: 5 grams, Fat: 8 grams, Saturated fat: 1 gram, Cholesterol: 28 milligrams, Sodium: 157 milligrams, Calcium: 90 milligrams.

Luck of the Irish Green Smoothie

You don’t have to be Irish to celebrate St. Patrick’s Day. You don’t even need to wear green – you can drink it instead! Sip this no-added-sugar version of a fast-food shamrock shake and count yourself lucky for all the good nutrition and great taste it supplies.

This delicious smoothie supplies one and a half servings of fruits and vegetables, nine grams of fiber, nearly as much calcium as a glass of milk, heart-healthy fat, and much more. You won’t find all that in a pre-fab artificially colored shake from you-know-where!

The recipe calls for matcha, which is finely-ground green tea leaves. Matcha has phytonutrients, plant compounds that protect cells against damage. It also contains caffeine.

When you use McCormick Gourmet Organic Matcha Green Tea with Ginger Seasonings*, the caffeine content is about approximately four milligrams, about the same as a 12-ounce cup of decaffeinated coffee.

If you use regular matcha, the smoothie has about 50 milligrams of caffeine. For the sake of comparison, 16-ounces of Starbucks brewed coffee has 330 milligrams.

It’s possible to leave matcha out of the smoothie without changing its great taste.  You can also make it vegan by using unsweetened fortified soy beverage instead of dairy.

Enjoy!

Luck of the Irish Green Smoothie

Makes 1 serving.

1/2 cup chopped kale (or spinach)

1/2 medium frozen ripe banana, sliced

1/2 pitted ripe avocado, sliced

1/2 cup 1% low-fat milk*

1/2 teaspoon McCormick Gourmet Organic Matcha Green Tea with Ginger Seasoning, or regular matcha

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

* Swap 1/2 cup unsweetened soy beverage to make it vegan.

Per serving (using kale and 1% low-fat milk):
281 calories; 16 grams fat (3 grams saturated fat); 6 milligrams cholesterol; 76 milligrams sodium; 32 grams carbohydrate; 9 grams fiber; 8 grams protein

*McCormick is not a client of mine, and neither is Organic Living Superfoods.

Creamy Chocolate Peanut Butter “Ice Cream”

It’s February, and thoughts turn to matters of the heart, and to chocolate, of course!  Indulge in this no-added sugar Creamy Chocolate Peanut Butter “Ice Cream” instead of raiding that box of chocolates. It’s satisfying, heart-healthy, vegetarian, and it’s even gluten-free – the perfect treat for all of your loved ones on Valentine’s Day, and every other day, too!

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Ripe bananas are the silent partner in this frozen delight, and they make it unnecessary to add sugary sweeteners.  Keep chunks of frozen banana in the freezer to use on a moment’s notice, or freeze chopped bananas for at least two hours before making this, or other recipes, such as smoothies.

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I use unsweetened cocoa powder in my “ice cream” because it’s the part of chocolate with the most health benefits, and none of the sugar.  You can also add cocoa powder to savory dishes, such as chili, to amp up flavor and nutrition.

Natural peanut butter is typically free of added sugar, and, along with chopped peanuts, contributes heart-healthy fat, an intense peanut flavor, and creaminess. Learn how to make homemade peanut butter from Sally Kuzemchak over at Real Mom Nutrition. (Hint: It’s easy!)

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Creamy Chocolate Peanut Butter “Ice Cream”

Makes 2 servings

2 medium ripe bananas, cut into chunks and frozen*

2 tablespoons natural peanut butter (with no added sugar)

2 tablespoons unsweetened cocoa powder

1/2 teaspoon pure vanilla extract

2 tablespoons chopped peanuts

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.

*Freeze for at least 2 hours.

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

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No Added Sugar Fruit and Nut Quick Bread

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Kick off 2017 with this no-added sugar quick bread that’s perfect for a New Year’s day brunch, snack, or everyday breakfast. Dried fruit and bananas provide natural sweetness so there’s no need for sugar or other sweeteners.  Almonds and walnuts supply heart-healthy fat, and the recipe calls for oat flour instead of wheat flour to keep this dense, satisfying bread gluten-free and packed with whole grain goodness.

You can mix and match the types of nuts and dried fruits you use, and make 12 muffins out of the batter instead of a single loaf. Enjoy this better-for-you bread with peanut butter or cottage cheese, or pair with eggs or Greek yogurt. Happy New Year!

Fruit & Nut Bread
Makes 12 servings.

2 medium ripe bananas, broken into large chunks
2 large eggs
1⁄4 cup canola oil
2 cups oat flour*
1 teaspoon baking powder
1⁄2 teaspoon salt
3⁄4 cup chopped almonds
3⁄4 cup chopped walnuts
3⁄4 cup dried unsweetened apricots, chopped into small pieces
3⁄4 cup raisins

Preheat oven to 350˚F. Coat a 1 1/2 quart loaf pan with cooking spray, and line with a sheet of 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 the 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.

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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.

Per serving (1 slice or 1/12 of the loaf):

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

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