Tag Archives: #vegan #vegetarian #wholegrains #peanutbutter #energybars #protein #Californiaraisins #raisins #cerealbars #breakfast #snack

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.

No-Bake Peanut Butter Cereal Bars

Recipes for energy/granola bars with costly ingredients are a pet peeve of mine, and I thought I could do better making my own. These delicious five-ingredient bars are a less-expensive alternative to store bought, and they are higher in protein than many bars made with whole foods only. Each gluten-free portion provides 10 grams of protein, 5 grams of fiber, and a serving of whole grains. Have a peanut butter cereal bar for a snack or as part of a balanced meal. See the serving suggestion at the end of this post. Enjoy!

No-Bake Peanut Butter Cereal Bars

To keep this recipe cost-effective, I use store brand ingredients whenever possible.

Any nut butter will do, but store brand peanut butter is the least expensive by far, and I always have it on hand.  Chunky peanut butter provides extra crunch in this recipe. Add 1/3 cup chopped peanuts if you only have smooth peanut butter in the house and you want a crunchier bar.

Honey is often less expensive than pure maple syrup, but it’s not vegan. Honey works just as well as a sweetener and to hold the other ingredients together!

You can use sweetened cranberries or raisins or a combination of the two, or any other dried fruit. However, store-brand raisins are likely to be the least expensive dried fruit, and they don’t contain added sugar. (Learn how to cut back on sugar here.)

If you substitute a higher-fiber whole grain ready-to-eat cereal for what I use, the cost may go up, and it could increase the calorie count.

Need a chocolate fix? Toss 1/4 cup mini chocolate chips into the bar mixture. Using mini chips better distributes the chocolate flavor, so you use less and it costs less!

No-Bake Peanut Butter Cereal Bars

Makes 12 servings.

1 1/2 cups crunchy peanut butter (use natural for less added sugar)

1/2 cup California raisins

1/3 cup maple syrup or honey

2 cups quick oats, uncooked

2 cups plain Cheerios or store-brand equivalent

Coat a 8″ x 8″ baking pan with cooking spray or line with parchment paper.

In a medium mixing bowl, combine all the ingredients.

Press the bar mixture evenly into the pan.

Refrigerate for 2 hours. Cut into 12 squares. Keep refrigerated.

Per serving:
302 calories; 17 grams fat (3 grams saturated fat); 0 cholesterol; 191 milligrams sodium; 31 grams carbohydrate; 5 grams fiber; 10 grams protein.

Serving suggestion: Pair with eight ounces of milk and a banana to include a serving of fruit, dairy, and whole grains, as well as 20 grams of protein, the minimum amount of protein you should have at every meal.

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