Banana nut flapjacks Dietitian Without Borders from dietitianwithoutborders.com
Introduction
Flapjacks are a popular snack or breakfast option, but they can often be high in sugar and unhealthy. However, with a few simple ingredient swaps, you can create a delicious and healthy flapjack recipe with banana! This recipe is perfect for those who want to enjoy a sweet treat without compromising their health.
Ingredients
Here are the ingredients you will need to make this healthy flapjack recipe with banana:
2 ripe bananas
2 cups rolled oats
1/4 cup honey
1/4 cup coconut oil
1/4 cup almond milk
1 tsp vanilla extract
1 tsp cinnamon
1/2 tsp salt
Optional ingredients:
1/4 cup chopped nuts (such as almonds or walnuts)
1/4 cup dried fruit (such as raisins or cranberries)
Instructions
Follow these simple steps to make the healthy flapjack recipe with banana:
Preheat your oven to 350°F (180°C) and line a baking dish with parchment paper.
Mash the bananas in a bowl until they are smooth.
Add the rolled oats, honey, coconut oil, almond milk, vanilla extract, cinnamon, and salt to the bowl with the mashed bananas. Mix everything together until it is well combined.
If you are using chopped nuts or dried fruit, add them to the mixture and stir until they are evenly distributed.
Pour the mixture into the lined baking dish and spread it out evenly with a spatula.
Bake the flapjacks in the preheated oven for 25-30 minutes, or until the edges are golden brown.
Remove the flapjacks from the oven and let them cool in the baking dish for 5-10 minutes.
Once the flapjacks have cooled, use a sharp knife to cut them into squares or rectangles.
Serve and enjoy!
Nutrition
Here is the nutrition information for one serving of the healthy flapjack recipe with banana (assuming the recipe makes 12 servings):
Calories: 160
Total fat: 7g
Saturated fat: 4g
Cholesterol: 0mg
Sodium: 100mg
Total carbohydrates: 24g
Dietary fiber: 3g
Sugars: 10g
Protein: 3g
Benefits of the Ingredients
Bananas are a great source of vitamins and minerals, such as vitamin C, potassium, and magnesium.
Rolled oats are high in fiber, which can help keep you feeling full for longer.
Honey is a natural sweetener that also has antibacterial properties.
Coconut oil is a healthy fat that can help boost metabolism and reduce inflammation.
Almond milk is a dairy-free alternative that is low in calories and high in vitamin E.
Cinnamon is an antioxidant-rich spice that can help regulate blood sugar levels.
Tips for Customizing the Recipe
Here are some ideas for how you can customize the healthy flapjack recipe with banana to suit your tastes:
Add different spices, such as nutmeg or ginger, to give the flapjacks a unique flavor.
Swap out the almond milk for another type of milk, such as soy or oat milk.
Replace the honey with maple syrup or agave nectar for a vegan option.
Use different types of nuts or dried fruit to add variety to the recipe.
Add some chocolate chips or cocoa powder for a chocolatey twist.
Conclusion
This healthy flapjack recipe with banana is a delicious and nutritious alternative to traditional flapjacks. With a few simple ingredient swaps, you can enjoy a sweet treat that is low in sugar and high in fiber and nutrients. Whether you enjoy these flapjacks for breakfast or as a snack, they are sure to satisfy your cravings without compromising your health.
