Banana and Oat Cake A Healthy Sugar Free and Fat Free Delight

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Banana and Oat Cake – A Healthy, Sugar-Free, and Fat-Free Delight

This Banana and Oat Cake is a simple, healthy treat that is perfect for anyone looking to indulge without the guilt. With no added sugar or fat, this cake is packed with natural sweetness from ripe bananas and a rich, moist texture thanks to oat flour and Greek yogurt. It’s rich in protein, fiber, and antioxidants, making it a great choice for a snack, breakfast, or a wholesome dessert. Plus, it’s easy to make and can be prepared in just a few simple steps.

Ingredients:

200 grams of bananas (about 2 large ripe bananas)
2 eggs
1 tablespoon of liquid vanilla
2 tablespoons of Greek yogurt (unsweetened)
1 tablespoon of honey (optional, if the bananas are not sweet enough)
1 cup of oat flour (you can easily make oat flour by grinding rolled oats in a blender)
1 teaspoon of baking powder
¼ cup of crushed nuts (walnuts, almonds, or your favorite nut for a crunchy topping)

Preparation:

Mash the Bananas: Start by peeling the ripe bananas and placing them into a large mixing bowl. Use a fork or potato masher to mash the bananas thoroughly until they are smooth and creamy. This will provide the natural sweetness and moisture for the cake.
Add the Wet Ingredients: Crack the eggs into the bowl with the mashed bananas and add the liquid vanilla extract. Use a whisk or electric mixer to beat the eggs and banana mixture until they are well combined. Add the Greek yogurt and honey (if using) and continue mixing until smooth. The Greek yogurt will not only add creaminess but will also contribute to the cake’s protein content, making it more filling.
Mix in the Dry Ingredients: In a separate bowl, combine the oat flour, baking powder, and a pinch of salt. Slowly add this dry mixture into the wet ingredients, stirring gently as you go. Be sure the dry ingredients are well incorporated into the batter, but avoid overmixing, as this could affect the cake’s texture.
Prepare the Baking Pan: Lightly grease a non-stick rectangular baking pan with vegetable oil or line the pan with parchment paper. If using parchment paper, grease it lightly with oil as well to ensure the cake comes out easily after baking.
Pour and Add Nuts: Pour the cake batter into the prepared baking pan, spreading it out evenly. Sprinkle the crushed nuts (walnuts, almonds, or any nut of your choice) on top. These will add a lovely crunch to the cake’s surface and provide a dose of healthy fats and protein.
Bake the Cake: Preheat your oven to 180°C (350°F) for at least 7 minutes before baking. Once the oven is ready, place the cake pan inside and bake for about 40 to 50 minutes. The cake is done when it is golden brown on top, and a toothpick inserted into the center comes out completely clean. Be sure not to overbake, as this could dry out the cake.
Cool and Serve: Allow the cake to cool for about 10 minutes before removing it from the pan. Let it cool completely on a wire rack before slicing. The cake will firm up as it cools. If you have any leftovers, store them in a tightly sealed container in the refrigerator. This cake stays fresh for up to 3-4 days.

Description:

This Banana and Oat Cake is a healthy and nourishing option for those looking to satisfy their sweet tooth without compromising on their dietary goals. With the natural sweetness of bananas, the moistness from Greek yogurt, and the hearty texture of oat flour, this cake is a well-rounded treat. The added crushed nuts not only provide extra crunch but are also rich in healthy fats, which are good for your heart. The best part? It’s free from refined sugars and unhealthy fats, making it a much better option than store-bought cakes or desserts.

Nutritional Benefits:

Rich in Fiber:
Oat flour and bananas are both excellent sources of dietary fiber, which helps regulate digestion, reduce cholesterol levels, and keep you feeling full longer.
Packed with Protein:
The eggs and Greek yogurt provide a solid protein boost, helping with muscle repair and making this cake a more filling and satisfying treat.
Loaded with Antioxidants:
Bananas are rich in antioxidants, including dopamine and catechins, which can help protect the body from oxidative stress and promote overall health. Greek yogurt is also packed with probiotics, which are beneficial for gut health.
Natural Sweetness:
The natural sugars in ripe bananas and the optional honey offer a healthier way to sweeten the cake without added refined sugar, making it an ideal option for those who are mindful of blood sugar levels.
Healthy Fats:
The crushed nuts provide omega-3 fatty acids, which are great for heart health, and they also add a satisfying texture and crunch to the cake.

Tips for Success:

Use Ripe Bananas:
The riper the bananas, the sweeter and more flavorful your cake will be. Make sure the bananas are soft and have a few brown spots for maximum sweetness.
Oat Flour Substitute:
If you don’t have oat flour on hand, you can easily make your own by blending rolled oats in a high-speed blender until they reach a fine powder consistency.
Adjust Sweetness:
If you prefer your cake sweeter and your bananas are not sweet enough, feel free to add the full tablespoon of honey. However, if you love the natural sweetness of bananas, you can skip the honey entirely.
Add-ins:
Feel free to get creative with additional ingredients! You can add raisins, chocolate chips, or even a sprinkle of cinnamon to the batter for extra flavor.
Serving Suggestions:
This cake is great on its own, but you can serve it with a dollop of Greek yogurt or a drizzle of honey for added creaminess.

Storage and Shelf Life:

Refrigeration:
Once cooled, store the cake in an airtight container in the refrigerator. This will keep the cake fresh for up to 3-4 days.
Freezing:
For longer storage, you can freeze individual slices of the cake. Wrap each slice tightly in plastic wrap or parchment paper and place them in a zip lock bag. The cake can be frozen for up to 2 months.

Conclusion:

This Banana and Oat Cake is a simple yet delicious recipe that combines natural ingredients to create a healthy, protein-packed treat. With no added sugar or fat, it’s a guilt-free snack or dessert that satisfies your cravings while offering several health benefits. The combination of oats, bananas, Greek yogurt, and nuts makes this cake a nutrient-dense option for those looking to maintain a balanced, wholesome diet. Enjoy it on its own or paired with your favorite healthy toppings!