3 sugar-free banana and oat snack recipes (vegan) (2024)

It's been several years since I reduced my consumption of refined sugar. First unconsciously then intentionally by replacing traditional white sugar with brown sugar, rapadura sugar orcoconut sugar. Refined sugars provide nothing to our body, only fast carbohydrates which create insulin spikes and considerably increase blood sugar levels. And I'm not even talking about the far from clean manufacturing processes! If you would like me to write a more detailed article on sugars and carbohydrates, let me know in the comments.

Switching to unrefined sugars makes perfect sense because what do we gain from refining sugar? The answer is nothing because we lose all the nutrients. Unrefined cane or coconut sugars are rich in minerals and nutrients, have a low glycemic index while having a slight taste of caramel, molasses or even spices like vanilla. I love their delicate flavors so much so that you find them almost everywhere in my recipes!

By reducing sugar I have become unaccustomed to overly sweet tastes so much so that when I eat overly sweet pastries or dark chocolate with a low level of cocoa paste I quickly become nauseated. On a daily basis I even cook without sugar, without making my cooking bland and sad! I focus a lot on the sugars naturally present in foods, for example rice milk is naturally sweet (I nevertheless advise you to opt for brown rice milk), dried fruits are also sweet without forgetting fresh fruit! Here I focus on the sugars naturally present in the banana, if ripe it provides what your dishes and snacks need to satisfy your sweet cravings. I paired it with oats because it's a neutral grain that pairs well and requires a lot of seasoning to be delicious. I have therefore concocted three recipes for snacks, breakfasts or desserts to make quickly and with little effort featuring banana and oats, all naturally vegan and sugar-free.

3 sugar-free banana and oat snack recipes (vegan) (1)


For 1 jar

:
- 350g oatmeal
- 2 tablespoons of buckwheat
- 1 tablespoon of ground flax seeds
- 2 tablespoons ofIdéamix ShineMixes mix(optional)
- 1 teaspoon of ground cinnamon or vanilla
- 200g bananas (about two bananas)
- 1 tablespoon of melted coconut oil
- 60g whole almonds
- 60g de baies de goji
- 60g dried bananas
- 30g coconut flakes

Preheat the oven to 180°C
Mix the following dry ingredients: oat flakes, buckwheat, flax seeds, cinnamon and Idéamix.
Mash the bananas to make a puree.
Add it to the mixture then incorporate the melted coconut oil.
Mix well.
Chop the almonds and add them.
Spread the granola on a baking sheet covered with parchment paper.
Bake for 25 minutes, stirring halfway through cooking.
Leave to cool completely before adding the rest of the dried fruits.
Break the large pieces of granola then place in a pot.



3 sugar-free banana and oat snack recipes (vegan) (2)


3 sugar-free banana and oat snack recipes (vegan) (3)


3 sugar-free banana and oat snack recipes (vegan) (4)


For 8 bars

:
- 2 teaspoons ofFibramix Shinemixesor ground flaxseed
- 300g banana
- 80g oatmeal
- 80g buckwheat flakes
- 2 tablespoons of coconut oil
- 80g raisins
- 90g theseeds of Iswari wisdom
- 2 tablespoons ofraw cocoa powder Iswari
- 2 tablespoons of coconut oil

Preheat the oven to 180°C.
Mix the flax seeds or fibramix with 2 tablespoons of lukewarm water.
In a salad bowl, mash the banana to puree it.
Add the oatmeal, melted coconut oil and flax mixture.
Stir in the raisins and wisdom seeds.

Line a rectangular mold with baking paper and spread the dough inside.
Pack well and level the surface.
Bake for 25 minutes.
Let cool completely before cutting into bars.

Melt the coconut oil and add the raw cocoa.
Mix until you obtain a fluid sauce and streak the cereal bars with it.
Leave to set before placing the bars in an airtight container.
These bars will keep refrigerated for three days.

3 sugar-free banana and oat snack recipes (vegan) (5)


3 sugar-free banana and oat snack recipes (vegan) (6)


3 sugar-free banana and oat snack recipes (vegan) (7)


For 1 person

:
- 70g oat flakes *
- 150ml of vegetable rice milk **
- 1 tablespoon of chia seeds
- 120g banana
- 1/2 teaspoon of cinnamon
- 30g red fruits
- Dried and dried fruits (goji berries, raisins, pecans, almonds...etc.)
- 1 teaspoon of almond puree

Mash three quarters of the banana.
Add the flakes and chia seeds, mix.
Add the milk little by little, mixing as you go.
Add the cinnamon.
Place the porridge in a bowl or jar, cover and refrigerate overnight or for at least 30 minutes.
Remove from the refrigerator and decorate with the remaining sliced ​​banana, red fruits and dried fruits. Place the almond puree on top.
Enjoy immediately.

*Or half oats and half buckwheat
** Or any other vegetable milk but rice milk is naturally sweet which avoids the desire to add sugar.

Which recipe tempts you the most? What are your favorite sugar-free recipes?

3 sugar-free banana and oat snack recipes (vegan) (2024)

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