Thursday, March 28, 2013

Banana Raisin and Almond bars - sugar free, dairy free


We have the most beautiful bunch of Lady Finger bananas ripe at the moment. They are super sweet, fat and creamy. A couple have been going into the big fruit smoothy I make each morning for my family.. well  for Mr J anyway, while the babe is away!!

So the babe left again early Tuesday morning and I always send him with a bag full of healthy treats so that he can stay sugar free and not feel deprived or starved! There are a few sultanas in this one so not technically 'sugar free' but close, it's actually the fructose we are eliminating or trying to cut back on. Sarah Wilson has a great book explaining why it's a good idea. I'll do post on why we do it very soon as well, so for that reason I didn't put too many in this recipe. But those little bursts of juicy sweetness with crunchy almonds and gooey oats .. I just had too!! I have been good lately and all of our nuts and seeds have been sprouted and dehydrated before we use them so they are not only much better for your digestion and nutritionally enhanced they are also light and crunchy. Just perfect for this recipe.



Banana, Raisin and Almond oat bars
Make 8 bars

Ingredients:

Dry 
1 cup oats - I used quick as that's what's fitting into my frugal budget at the moment.. more on that later!
1/2 cup dried coconut - unsweetened
1/2 cup raisin, cranberries or sultanas
1/2 cup sprouted dehydrated almonds - normal would also be ok
1/2 cup xylitol -  could also use coconut palm sugar, sucanat, raw sugar or about 1/2 tsp stevia  
1/2 tsp vanilla powder - or paste
2 tsp ground cinnamon
1/2 tsp baking powder 

Wet
2 ripe lady finger bananas or 2 small bananas
2 free range eggs
1/3 cup coconut oil

Preparation:

  1. Preheat oven to 180 degrees Celcius
  2. Add all dry ingredients to a large bowl and mix
  3. Add all of the wet ingredients to a blender or food processor and blend
  4. Add wet to dry, mix thoroughly then press into a square baking dish lined with baking paper and bake for 20-25 minutes or until a wooden skewer comes out clean.
  5. Leave to cool for 10 minutes then cut into bars
  6. Let cool completely before removing them from the dish so that they don't fall apart. 

Enjoy!

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Disclaimer:

I am not a doctor, registered dietitian or fitness expert. The purpose of my blog is to share my experiences with food, fitness and life and hopefully to inspire you. All content provided on my blog is for informational purposes only. I make no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. Karen

Karenluvslife

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