Friday, February 5, 2010

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

Know what you EatOats, 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


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


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.

 Banana & Beet Milk

Preparation Time – 5 Minutes
Cooking Time – 15 Minutes
Serves – 2


Beet - 1 Small sized
Banana - 1 Big
Raw milk - 12 oz(1 1/2 cups)
Raw Honey - 1 Tbsp  or to taste
Vanilla Extract - 2 drops
Ice cubes - few optional


1) Pressure cook the beet for 3 whistles and keep it aside.
2) Once the beet is cooled, peel it and chop it into small pieces.
3) In a blender add the beet pieces and little bit of milk and make a fine puree out of the beets.
4) To this beet puree, add banana slices and blend well.
5) To this add the milk, raw honey, vanilla extract, ice cubes and blend together and serve.


Event Participation

1) This  goes to Kids Delight Wholesome breakfast hosted by Srivalli.


Sailaja Damodaran said...

Nice drink for my morning breakfast......Must try it.

Priya said...

Healthy oats bar and eye catching beets milk..tempting!!

sowmya.s said...

Those nutty bars look extremely to have a bite..

Nandini said...

Both are fantastic.

Parita said...

Delicious and healthy bars!

Katy ~ said...

Your banana bars sound out of this world good. Bananas and oats..two of my favorites and I have them on hand virtually all the time.

Beet milk...hmmm...will have to think loooong about that one LOL! It looks beautiful though. I like beets and I like milk... Still thinking...

Abhilash said...

The oat nut bar looks delicious. The recipe is bookmarked to try once I am free.

Pic looks superb.

Pavithra said...

This looks very colourful and yummy ..More than anything this is low fat ... am gonna give a try ..

Rachana Kothari said...

Nothing better than a guilt free indulgence... very delicious oat n nut bar and I like the colour of the banana beet milk :)

Spice said...

Both things are the color of shake...

SE said...

absolutely delicious, gorgeous and healthy !!

Swathi said...

Sadana & Muskan,

Love the color of beet banana milk, banana oats bars looks really healthy one

Sanjana said...

I love the pretty pink colour of that shake! I bet it tastes wonderful!

Anonymous said...

How wonderful that your children have such nutritious and beautiful food to come home to at the end of their school day. What lucky kids!! Peace, Stephanie

PJ said...

both are so delicious and fantastic! loved the oat bars.

Devi Meyyappan said...

Wow.. what a healthy and fantastic combo!.. looks very good.. and nice pics!!

Devon said...

These are some healthy after school snacks. I'd love to hear how some kids reacted to these.

Preeti Kashyap said...

I love bananas and this is heaven for me. Will surely try them and let u know.

Anonymous said...

I love the look of beet deftnly trying it. wat an idea! and those bars r nice too.just a small question- did the milk smell too much of beets?

tasteofsaras said...

Another deliciously mouth-watering dishes from ur kitchen which is beautiful presented:)

rekhas kitchen said...

Omg look at that drink color sooooooooooo beautiful and what a combo yaar simply superb... and bar recipe sounds very healthy fabtastic recipes and beautiful pic. s

Padhu said...

Healthy and delicious!


Awesome colour! Nice recipe!

A 2 Z Vegetarian Cuisine said...

Thanks all for your comments. Devon, both the bar & the drink tasted good and there were no complaints from my kids. Probably because they are well accustomed to these kind of healthy snacks. Shubha the banana kind of suppressed the beet flavor, so if you love the flavor of banana then it should be fine. Also i added vanilla extract and you could add half teaspoon of cinnamon if you like it which will a nice flavor to the drink.

Gulmohar said...

Healthy the color of milk :-)

Ramya Vijaykumar said...

Filling and a healthy breakfast am so much in for the oats nut bar... Looks yummy and wanting!!!

Suparna said...

wow eyecatching health package I must say I'd love to start my day this way!
Keep up ur good work!!

Prathibha said...

Feeling like grabbing some bars and that glass of goodness

Shri said...

Wow!Love the beets milk..Fabulous!

harini-jaya said...

first time here...u hv an awesome space here..hooked on to it..gotto try a lot of ur recipes!

My Holistic Health Guide said...

A tasty healthy treat that I look forward to trying. Great for kids after school as well. Way better than over processed supermarket treats.

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