Category: quick and easy recipe

Guilt-Free Banana Oat Delights: A Sugar-Free, Flour-Free Dessert Dream

Ingredients

For these guilt-free treats, you’ll need:

For the base:

• 2 ripe bananas (about 200g or 7 oz)
• 2 large eggs
• 200 ml (3/4 cup + 1 tbsp) milk (dairy or plant-based)
• 130g (1 1/4 cups) rolled oats
• 40g (1/2 cup) unsweetened coconut flakes
• 2 tsp baking powder
• A pinch of salt

For the topping:

• 100g (3.5 oz) dark chocolate (70% cocoa or higher)
• 2 tbsp unsalted butter
• 100g (3.5 oz) roasted peanuts or walnuts, roughly chopped

Step-by-Step Instructions

1. Prepare the Batter

Start by preheating your oven to 180°C (350°F).

In a blender or food processor, puree the peeled bananas until smooth. This not only adds natural sweetness but also contributes to the moist texture of our treats.

Transfer the banana puree to a large mixing bowl. Add the eggs and milk, whisking until well combined. The eggs will provide structure to our dessert, while the milk adds moisture and helps bind the ingredients.

2. Incorporate Dry Ingredients

Gradually add the rolled oats, coconut flakes, baking powder, and a pinch of salt to the wet mixture. Stir until all ingredients are fully incorporated and you have a smooth batter. The oats and coconut flakes not only add fiber and healthy fats but also create a delightful texture.

3. Bake the Base

Line a baking dish (approximately 9×9 inches or 23×23 cm) with parchment paper, allowing some overhang for easy removal later.

Pour the batter into the prepared dish, using a spatula to spread it evenly. This ensures uniform baking and a consistent texture throughout.

Place the dish in the preheated oven and bake for about 35 minutes. You’ll know it’s done when the top is golden brown and a toothpick inserted into the center comes out clean.

4. Prepare the Topping

While the base is cooling, let’s prepare our decadent topping. Break the dark chocolate into small pieces and place it in a microwave-safe bowl along with the butter.

Microwave in 30-second intervals, stirring between each, until the chocolate and butter are fully melted and smooth. Be careful not to overheat, as this can cause the chocolate to seize.

Stir in the chopped nuts. This adds a delightful crunch and a boost of healthy fats and protein.

5. Assemble and Chill

Once the base has cooled completely, pour the chocolate nut mixture over the top, spreading it evenly with a spatula.

Place the dish in the refrigerator for at least an hour to allow the topping to set. This not only makes it easier to cut but also enhances the overall texture and flavor.

6. Serve and Enjoy

Once chilled, lift the dessert out of the dish using the parchment paper overhang. Cut into squares or bars and serve.

Nutrition Information (approximate, per serving, assumes 12 servings):

• Calories: 220
• Protein: 6g
• Carbohydrates: 20g
• Fiber: 3g
• Fat: 14g (mostly from healthy sources like nuts and coconut)
• Natural Sugars: 8g (from bananas and milk)

Tips for Perfect Banana Oat Delights

1. Banana ripeness: Use very ripe bananas for maximum natural sweetness. If your bananas aren’t quite ripe enough, you can add a tablespoon of honey or maple syrup to the batter.
2. Oat texture: If you prefer a finer texture, pulse the oats in a food processor before adding them to the batter.
3. Milk alternatives: Feel free to use any type of milk – almond, soy, or oat milk work great for a dairy-free version.
4. Nut-free option: If you have nut allergies, replace the nuts in the topping with seeds like pumpkin or sunflower seeds.
5. Storage: These treats can be stored in an airtight container in the refrigerator for up to 5 days, making them perfect for meal prep.

These Banana Oat Delights are more than just a dessert – they’re a testament to the fact that healthy eating doesn’t mean sacrificing flavor or indulgence. What I love most about this recipe is its versatility. It’s perfect as a guilt-free dessert, but it’s also nutritious enough to serve as a quick breakfast or energizing snack.

The natural sweetness from the bananas, combined with the richness of dark chocolate and the crunch of nuts, creates a satisfying treat that doesn’t leave you feeling weighed down. Plus, the fiber from the oats and the protein from the eggs and nuts make these delights surprisingly filling.

Whether you’re following a specific diet, looking to reduce your sugar intake, or simply want to try a new, healthier dessert option, these Banana Oat Delights are sure to impress. They’re proof that with a little creativity, we can transform simple, wholesome ingredients into something truly special.

So, preheat that oven, mash those bananas, and get ready to enjoy a dessert that’s as nourishing as it is delicious. Your taste buds – and your body – will thank you!

Chicken and Mushroom Puff Pastry Pies

Ingredients:

• • Puff Pastry: 500g (17.6 oz)

• • Chicken Breast: 350g (12.3 oz), cut into pieces
  • Mushrooms: 250g (8.8 oz), cut into pieces
  • Brown Onion: 1 medium, diced

• • Cream Cheese: 150g (⅔ cup)
  • Chopped Parsley: 1 ½ tablespoons
  • Herbes de Provence: 1 teaspoon

• • Black Pepper: ½ teaspoon
  • Salt: 1 teaspoon (adjust to taste)
  • Egg Yolk: 1

• Milk: 1 tablespoon

Directions:

1. Prepare the Filling:

• • In a medium-high heat pan, add a drizzle of light olive oil.

• • Sauté the diced onion for 2 minutes until translucent.
  • Add the chicken pieces, seasoning with salt and black pepper. Cook for about 2 ½ minutes, stirring occasionally.
  • Incorporate the mushrooms and cook for an additional 7 minutes, stirring occasionally.

• Add the herbes de Provence and chopped parsley, stirring for 1 minute.
• Finally, add the cream cheese and mix for 1 ½ minutes until well combined. Adjust seasoning with salt to taste and stir for another 30 seconds. Turn off the heat and allow the mixture to cool.

2. Preheat the Oven:

• Preheat your oven to 200 °C (400°F) or 180 °C for fan ovens (Gas Mark 6).

3. Prepare the Pastry:

• • On a floured work surface, roll out the puff pastry. Cut it into squares of approximately 12 x 12 cm (4.7 x 4.7 inches).

• Gently stretch the pastry squares using your fingers to make them slightly larger.

4. Assemble the Pies:

• • Place about 1 ½ tablespoons of the filling in the center of each pastry square.

• Fold the pastry over to create a triangle and pinch the edges to seal tightly (refer to the video for visual guidance).
• Arrange the stuffed pastries on a baking tray lined with parchment paper.

5. Brush and Bake:

• • In a small bowl, whisk together the egg yolk and milk.
  • Brush the mixture over the tops of the pastries to give them a beautiful golden finish.
  • Bake in the preheated oven for 20 to 25 minutes, or until the pastries are puffed and golden brown.

6. Serve:

• Allow the pastries to cool for a few minutes before serving. Optionally, sprinkle with fresh dill for added flavor. Enjoy your delicious chicken and mushroom puff pastry pies!

Storage Tips:

• • Refrigeration: The pies can be stored in an airtight container in the fridge for up to 5 days.

• Freezing: For longer storage, freeze the assembled but unbaked pastries. Bake directly from frozen, adding a few extra minutes to the baking time.

Why You’ll Love This Recipe:

• • Quick and Easy: These pies are simple to prepare, making them a great choice for busy weeknights or unexpected guests.
  • Flavorful Filling: The combination of chicken, mushrooms, and cream cheese creates a rich and satisfying filling that is sure to please.

• Versatile: Enjoy these pastries as a snack, appetizer, or paired with a fresh salad for a complete meal.

Nutritional Benefits:

• Protein-Rich: The chicken breast provides lean protein, essential for muscle health.
• Vegetable Goodness: Mushrooms and onions add vitamins and minerals, contributing to a balanced diet.

Beetroot, Apple, and Carrot Salad

Ingredients (Serves 4)

• • Salad:
    • • 3 cooked beetroots, peeled and julienned or grated
      • 2 apples, julienned or grated

     

    • 2 carrots, peeled and grated
    • Juice of 1 lemon

• • Salad Dressing:
    • • 60 ml white wine vinegar
      • 1/2 tbsp honey
      • 1 tsp mustard (Dijon or whole grain)

     

    • 30 ml olive oil
    • Salt and pepper, to taste

• Garnish:
  • • 1 tbsp hemp seeds
    • 1 tbsp quinoa flakes
    • 2 tbsp chopped walnuts

   

  • Fresh parsley, chopped

Directions

1. 1. Prepare the Salad:
      • • In a large bowl, combine the julienned or grated beetroots, apples, and carrots.

       

      • Squeeze lemon juice over the mixture to prevent the apples from browning and to add extra tang. Toss to coat evenly.
   2. Make the Dressing:
      • • In a small bowl, whisk together the white wine vinegar, honey, mustard, olive oil, salt, and pepper until emulsified. Adjust the seasoning to taste.

       

   3. Assemble the Salad:
      • Pour the dressing over the salad mixture and toss gently to combine, ensuring all ingredients are well coated.

1. 1. Garnish and Serve:
      • Sprinkle the salad with hemp seeds, quinoa flakes, chopped walnuts, and fresh parsley for added texture and flavor.
      • Serve immediately, or let it chill in the refrigerator for 15-20 minutes to enhance the flavors.

Serving Suggestions

• Pair this salad with grilled chicken, fish, or tofu for a complete meal.
• It also works well as a side dish for BBQs, potlucks, or festive gatherings.

Cooking Tips

• • Preparation: You can prepare the salad and dressing in advance but add the dressing just before serving to maintain the crunch.

• Variations: Feel free to add other nuts or seeds, such as sunflower seeds or pumpkin seeds, for more variety.

Nutritional Benefits

• • High in Antioxidants: Beetroots and apples are rich in antioxidants, promoting good health and supporting the immune system.
  • Good Source of Fiber: The combination of vegetables and fruit helps to maintain digestive health.

• Healthy Fats: The olive oil in the dressing provides healthy monounsaturated fats.

Dietary Information

• • Vegan
  • Gluten-Free

• Dairy-Free

Storage

• Refrigerate: Store leftover salad in an airtight container in the refrigerator for up to 2 days.
• Do Not Freeze: This salad is best enjoyed fresh.

Sugar-Free Banana Oat Loaf with Cocoa

Ingredients

• • 120 g oat flakes (gluten-free)

• • 250 ml hot milk (use your favorite milk)
  • 2 medium ripe bananas
  • 2 eggs

• • 4 tablespoons cocoa/carob powder (45 g)
  • A pinch of salt
  • 1 tablespoon baking powder

• 40 g nuts (your choice)
• Dark chocolate (sugar-free) for decoration

Directions

1. 1. Prepare the Oats:
      • • Place the oat flakes in a bowl and pour the hot milk over them. Let them soak for 10 minutes until they become soft and absorb the milk.

       

   2. Prepare the Banana Mixture:
      • In a separate bowl, mash the ripe bananas until smooth. Add the eggs and mix well until fully combined.

1. 1. Combine Ingredients:
      • • Add the soaked oats to the banana mixture and mix thoroughly.
        • Add the cocoa or carob powder, a pinch of salt, and baking powder to the mixture. Stir until everything is well incorporated.
        • Fold in the nuts.

       

   2. Bake:
      • • Preheat your oven to 180°C (350°F).
        • Grease a loaf pan with a little oil or line it with parchment paper.

       

      • Pour the batter into the prepared loaf pan and smooth the top with a spatula.
      • Bake for 40 minutes or until a toothpick inserted into the center comes out clean.

1. 1. Decorate:
      • Let the loaf cool completely.
      • Melt the sugar-free dark chocolate and drizzle it over the top of the loaf for decoration.

Serving Suggestions

• • Serve a slice of this loaf with a cup of tea or coffee.
  • Pair with a dollop of Greek yogurt for a protein-packed snack.
  • Enjoy as a healthy dessert after a meal.

Cooking Tips

• • Make sure the bananas are very ripe to ensure maximum sweetness.
  • You can add a teaspoon of vanilla extract for an extra layer of flavor.
  • If you prefer a nut-free version, simply omit the nuts or replace them with seeds like sunflower or pumpkin seeds.

Nutritional Benefits

• • Oats are a great source of dietary fiber and help keep you full longer.
  • Bananas provide natural sweetness and are rich in potassium and vitamins.
  • Cocoa powder is a good source of antioxidants.

Dietary Information

• • Gluten-free: Ensure the oat flakes are certified gluten-free.
  • Nut-free: Can be made nut-free by omitting nuts or substituting with seeds.
  • Dairy-free: Use a plant-based milk alternative.

Storage Tips

• Store the loaf in an airtight container at room temperature for up to 2 days.
• Refrigerate for up to a week or freeze for up to 3 months. Thaw and reheat before serving.

Homemade Fried Dough Recipe

Ingredients:

• • 500 grams of flour (4 cups)
  • 300 milliliters of slightly warm water (1 1/4 cups)

• • 1 tablespoon of honey or sugar
  • 1/2 tablespoon of salt
  • 1 tablespoon dry yeast (7 grams)

• Hot water (for activating the yeast)
• Oil for frying

Directions

1. 1. Activate the Yeast:
      • • In a small bowl, combine the dry yeast with a small amount of hot water and 1 tablespoon of honey or sugar. Let it sit for about 5-10 minutes until frothy.

       

   2. Prepare the Dough:
      • • In a large bowl, mix 500 grams of flour and 1/2 tablespoon of salt.
        • Add the activated yeast mixture and 300 milliliters of slightly warm water.

       

      • Stir until the dough starts to come together, then knead for about 10 minutes until smooth and elastic.
   3. Rest the Dough:
      • • Cover the dough with a clean cloth and let it rest in a warm place for about 1 hour, or until it has doubled in size.

       

   4. Shape and Fry:
      • • Once the dough has risen, punch it down to release the air.
        • Divide the dough into small portions and shape them as desired.

       

      • Heat oil in a frying pan over medium heat.
      • Fry the dough pieces until golden brown on both sides. Remove and drain on paper towels.

Serving Suggestions

• Serve warm with a drizzle of honey or a dusting of powdered sugar.
• Pair with a dipping sauce or your favorite spread for a savory treat.

Cooking Tips

• • Ensure the water is not too hot when activating the yeast to avoid killing it.

• Fry the dough in batches to avoid overcrowding the pan, which can lower the oil temperature.

Nutritional Benefits

• • This recipe provides a good source of carbohydrates for energy.
  • Using honey adds a natural sweetness and some antioxidants.

Dietary Information

• Contains gluten.
• Not suitable for those with gluten allergies or sensitivities.

Nutritional Facts (Per Serving)

• • Calories: 220

• • Protein: 5g
  • Carbohydrates: 40g
  • Fat: 4g

• Fiber: 2g
• Sugar: 2g

Storage

• • Store in an airtight container at room temperature for up to 2 days.

• Reheat in the oven or toaster for a crisp texture.

Chocolate Banana Oatmeal Dessert

Ingredients:

• • 3 ripe bananas
  • 2 eggs
  • 25g cocoa powder

• 5g baking powder (optional)
• Banana slices or nuts for decoration (optional)

Directions:

1. 1. Preheat the oven: Set your oven to 180°C (350°F) and allow it to preheat while you prepare the dessert.
   2. Prepare the bananas: Peel the bananas and place them in a large mixing bowl. Mash them well with a fork or potato masher until smooth.
   3. Add the eggs: Crack the eggs into the bowl with the mashed bananas. Beat the mixture well until fully combined and slightly frothy.

1. 1. Mix in the cocoa powder: Add the cocoa powder to the banana-egg mixture. Stir until the cocoa is completely incorporated, resulting in a smooth, chocolatey batter.
   2. Optional baking powder: If you desire a slightly fluffier texture, add the baking powder and mix well.
   3. Bake the dessert: Pour the batter into a greased or lined baking dish. Bake in the preheated oven for 35 minutes or until a toothpick inserted into the center comes out clean.

1. Cool and decorate: Allow the dessert to cool in the pan for a few minutes before transferring to a wire rack. Decorate with banana slices or nuts if desired.

Prep Time: 10 minutes | Cooking Time: 35 minutes | Total Time: 45 minutes

Kcal: 180 kcal (approx.) | Servings: 6 servings

TIPS AND SHARING IDEAS

• • Banana Selection: Use ripe bananas with brown spots for the best sweetness and flavor.
  • Cocoa Variations: You can use dark cocoa powder for a richer chocolate flavor.

• • Optional Add-Ins: Add a handful of chopped nuts, dried fruits, or dark chocolate chips to the batter for extra texture and flavor.
  • Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for a warm treat.
  • Serving Suggestions: Serve this dessert warm with a dollop of Greek yogurt or a drizzle of honey for added sweetness.

• • Vegan Option: To make this recipe vegan, replace the eggs with flax eggs (1 tbsp ground flaxseed mixed with 3 tbsp water per egg) and ensure the baking powder is vegan.
  • Portion Control: Bake the mixture in a muffin tin for individual portions that are easy to serve and great for portion control.
  • Texture Tips: For a fudgier texture, slightly underbake the dessert and allow it to cool completely before slicing.

• Flavor Enhancements: Add a pinch of cinnamon or vanilla extract to the batter for an additional layer of flavor.