Vegan Fat free Banana Oat Nut Bar & Banana-Beet Milk

Know what you Eat – Oats, via their high fiber content, are known to help remove cholesterol from

the digestive system that would otherwise end up in the bloodstream.Bananas are an exceptionally rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce vitamins and digestive enzymes that improve our ability to absorb nutrients Almonds which is high in monounsaturated fats, that is good for the body  and is associated with reduced risk of heart disease. In addition to healthy fats and vitamin E, Magnesium and Potassium. Jaggery (Panela) is a "natural" sweetener made

by the concentration of sugarcane juice WITHOUT the use of any chemicals / synthetic additives or

preservatives. It contains an enormous wealth of minerals / protein / vitamins and iron. Beets get their garnet color from antioxidants called betalains, which help your body detoxify potentially cancer causing substances.  Go for raw milk than pasteurized and homogenized milk, which causes higher incidence of milk  allergies or lactose intolerance, from organic grass fed cows without any growth hormone or antibiotic.





After school snack is the most important meal in our house, the dining table becomes the vent out place to discuss what all things happened in the school in the whole stressful?? day, so the table should look colorful and tempting as per the kids, at the same time should be nutritious according to me. It is not very difficult to achieve both with little bit of planning and creativity and this is one such snack, which they relish. Using beets instead of artificially flavored strawberry drinks, is much  more healthier.





Vegan Fat free Banana Oat Nut Bar



Preparation Time - 10 Minutes

Cooking Time - 20 Minutes

Serves - Makes around 12 bars



Ingredients



Old Fashioned Oats - 1 3/4 cup

Oats Flour - 1/4 cup

Banana – 2 big

Powdered Jaggery(Panela) - 1/2 cup

Chopped Almonds - 1/2 cup

Grated Coconut – 1/2 cup

Chopped Dates - 1/4 cup

Toasted Chia seeds – 2 Tbsp

Cinnamon powder - 1/2 tsp

Salt pinch

Water



Method



1) In a pan add little bit of water to the powdered Jaggery/Panela  just to cover the surface and heat

till the jaggery is fully dissolved. Filter it of any impurities and keep it aside.

2) Combine the Oats, Oat flour, flaked almonds, chopped dates, cinnamon powder and salt.

3) Preheat oven to 350 degrees Fahrenheit, In a blender puree the banana and add the

banana puree and the jaggery syrup.

to the Oats mixture and mix well and thoroughly.

4) Line a loaf pan with parchment paper and transfer the Oats mixture to the baking pan

and bake  till a knife inserted at the center comes out clean.

5) Take it out of the parchment paper and set it aside to cool.

6) Once cooled cut into bars of desired size and store in an airtight container.

7) Can be kept at room temperature for 2 days, refrigerates up to 2 weeks.



Notes – I make these bars quite often, I keep on changing the nuts and dry fruits with

sunflower, pumpkin seeds, dried apricots, figs, raisins, cashews, walnuts, dried cranberries etc

just not to get bored with the same taste.



Check out the recipe here for the  Banana & Beet Milk

Posted in: baked bar, beverages, chia, fruit, kidfriendly, Oats, vegan, veggie