Who says dessert can’t be both healthy and indulgent? Guilt-Free Banana Oat Delights are the perfect answer for those who want a delicious treat without the added sugar and flour. Made primarily from ripe bananas and nutritious oats, these delightful little squares are easy to prepare and make for a satisfying snack or dessert that can be enjoyed any time of day. These treats are ideal for anyone looking to cut down on sugar or simply embrace a healthier lifestyle, without sacrificing flavor or texture.
Ingredients
To prepare these scrumptious Banana Oat Delights, gather the following ingredients:
For the Base:
- 2 ripe bananas (about 200g or 7 oz): The ripe bananas provide natural sweetness and moisture, allowing you to skip refined sugars in this recipe.
- 2 large eggs: These eggs help bind the ingredients together, giving the base its structure and protein content.
- 200 ml (3/4 cup + 1 tbsp) milk: You can use dairy or any plant-based milk like almond, soy, or oat milk. The milk adds creaminess to the batter.
- 130g (1 1/4 cups) rolled oats: These oats are the main ingredient for the base, adding fiber and creating a delightful chewy texture.
- 40g (1/2 cup) unsweetened coconut flakes: These add a touch of tropical flavor and healthy fats, enhancing the overall taste of the delights.
- 2 tsp baking powder: This leavening agent will help the base rise a little during baking, making it lighter.
- A pinch of salt: A small amount of salt enhances the flavors of the other ingredients.
For the Topping:
- 100g (3.5 oz) dark chocolate (70% cocoa or higher): Dark chocolate adds richness and a deep flavor to the topping.
- 2 tbsp unsalted butter: This helps to melt the chocolate smoothly and adds richness to the topping.
- 100g (3.5 oz) roasted peanuts or walnuts, roughly chopped: These nuts give a delightful crunch and a boost of healthy fats and protein.
Instructions
Follow these simple steps to create your Guilt-Free Banana Oat Delights:
Step 1: Prepare the Batter
Begin by preheating your oven to 180°C (350°F). This ensures it’s at the right temperature when you’re ready to bake.
In a blender or food processor, puree the peeled bananas until smooth. This step is crucial not only for sweetness but also for achieving a moist texture throughout the treats.
Transfer the banana puree into a large mixing bowl. Add the eggs and milk, and whisk everything together until combined. The eggs provide structure, while the milk adds moisture, helping to bind the ingredients cohesively.
Step 2: Incorporate Dry Ingredients
Gradually add the rolled oats, coconut flakes, baking powder, and a pinch of salt to the wet mixture. Stir gently until all ingredients are combined, resulting in a smooth batter. The oats and coconut contribute fiber and healthy fats while providing a pleasing texture to the final product.
Step 3: Bake the Base
Line a baking dish (approximately 9×9 inches or 23×23 cm) with parchment paper, allowing some overhang for ease of removal later. Pour the batter into the prepared dish, using a spatula to spread it evenly, which ensures uniform baking.
Place the dish in the preheated oven and bake for about 35 minutes. You’ll know it’s done when the top turns golden brown and a toothpick inserted into the center comes out clean.
Step 4: Prepare the Topping
While the base is cooling, you can prepare the 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 in between, until the chocolate and butter melt together smoothly. Be cautious not to overheat, as this can cause the chocolate to seize.
Once melted, stir in the chopped nuts, which will add a delightful crunch and extra nutrition to your treats.
Step 5: Assemble and Chill
Once the base has completely cooled, pour the chocolate-nut mixture over the top of the baked base, spreading it evenly with a spatula to create a smooth topping.
Now, place the dish in the refrigerator and allow it to chill for at least one hour. This step is essential, as it helps the topping set, making it easier to slice and enhancing the overall flavor of the dessert.
Step 6: Serve and Enjoy
Once chilled, use the parchment paper overhang to lift the dessert out of the dish. Cut the treats into squares or bars, and serve them to enjoy a guilt-free delight that’s both nutritious and delicious.
Tips for Perfect Banana Oat Delights
- Banana Ripeness: To achieve maximum sweetness and flavor, use very ripe bananas. If your bananas aren’t quite ripe enough, consider adding a tablespoon of honey or maple syrup to the batter for an extra sweet boost.
- Oat Texture: If you prefer a finer texture, pulse the rolled oats in a food processor before adding them to the batter; this will create a smoother consistency.
- Milk Alternatives: Any type of milk can work well, including almond, soy, or oat milk, which makes this recipe easily adaptable for a dairy-free or vegan option.
- Nut-Free Option: For those with nut allergies, simply replace the nuts in the topping with seeds such as pumpkin or sunflower seeds, allowing you to enjoy a crunchy texture without the allergens.
- Storage: These Banana Oat Delights can be stored in an airtight container in the refrigerator for up to 5 days, making them an excellent choice for meal prepping.
Nutritional Information
Each serving of these Banana Oat Delights (assuming 12 servings) contains approximately:
- Calories: 220
- Protein: 6g
- Carbohydrates: 20g
- Fiber: 3g
- Fat: 14g (mostly from healthy sources)
- Natural Sugars: 8g (from bananas and milk)
Variations to Try
This recipe is versatile, allowing you to mix and match ingredients to suit your taste:
- Add Spices: Try adding cinnamon or nutmeg to the batter for a warm, cozy flavor.
- Fruit Add-ins: Toss in some dried fruits like raisins or cranberries for a chewy bite.
- Chocolate Chips: If you love chocolate, mix in some dark chocolate chips into the batter before baking for an extra chocolatey treat.
- Nut Butter Swirl: For added creaminess, swirl in some almond or peanut butter right before baking.
FAQs
Can I make these vegan?
Yes! Simply replace the eggs with a flaxseed or chia seed substitute (1 tablespoon of flaxseed meal or chia seeds plus 3 tablespoons of water per egg), and use a plant-based milk option to make this treat vegan-friendly.
How can I tell when the base is done baking?
The best way to check for doneness is to insert a toothpick into the center of the baked base. If it comes out clean or with a few moist crumbs, it’s done.
Can I freeze these Banana Oat Delights?
Absolutely! These treats freeze well. Wrap them tightly in plastic wrap or store them in an airtight container. They can last up to a month in the freezer. Just thaw them in the refrigerator when you’re ready to enjoy.
How can I enhance the flavor?
You can add a splash of vanilla extract to the batter or incorporate various nut butters for depth in flavor. A touch of espresso powder can also enhance the chocolate topping’s richness.
What if I don’t have rolled oats?
You can substitute rolled oats with quick oats, but the texture might be slightly different. Avoid using instant oats, as they can become mushy.
Conclusion
Guilt-Free Banana Oat Delights are a game-changer in the world of healthy desserts. Not only do they satisfy your sweet cravings, but they also pack a nutritional punch, making them an excellent choice for a breakfast, snack, or dessert. With their soft texture, rich chocolate topping, and delightful crunch from nuts, they prove that you can enjoy treats without compromising your health goals.
So grab your mixing bowl, mash those bananas, and embrace the joy that comes from baking a healthy yet delicious dish. Your taste buds – and your body – will thank you for this delightful experience! Enjoy every guilt-free bite!