BANANA AND CHOCOLATE BITES

BANANA AND CHOCOLATE BITES

Try these delicious banana and chocolate bites.  This recipe incorporates several fibre types and is a good source of B vitamins while low in added sugar, salt and saturated fat.  Perfect for a children’s picnic or lunch box and freezer friendly.

Serves:  12

Dietary: Suitable for vegan (if using dark chocolate), nut-free, egg-free,

Contains: Gluten (flour), wheat (flour), Soya (milk)

May contain: Sulphites (raisins), Milk (chocolate chips), Gluten (oats)

Preparation time: 15 minutes

Cooking time: 25 – 30 minutes.

 

INGREDIENTS

2 medium ripe bananas, mashed*
2 cups (200 g) rolled oats
¾ cup (100 g) wholemeal flour
4/5 cup (200 ml) unsweetened soya milk, fortified
⅓ cup (50 g) dark chocolate chips
⅓ cup (50 g) raisins (optional)

* The browner the banana, the sweeter the taste.

 

METHOD

  1. Pre-heat the oven to 200oC/180oC/400oF/Gas Mark 6.
  2. In a mixing bowl, add the oats, soya milk and wholemeal flour into a bowl and mix well for about a
  3. Add the mashed banana, raisins and chocolate chips and fold them into the mixture.
  4. Line the tine with some greaseproof paper.
  5. Scoop the mixture into a square dish. Spread the mix evenly in the tin so it cooks evenly.
  6. Place in oven and cook for around 25 – 30 minutes until golden.
  7. Remove from oven and leave to cool. Once cool, cut into chunks and serve.

 

This recipe has been donated by Alice Haley, Student Nutritionist, from Bath Spa University

 

NUTRITION INFORMATION

Per serving: One square (65 g)
Total calories: 135 kcal
Fat: 3.0 g
Saturated Fat: 1.0 g
Carbohydrate: 22.0 g
Total sugar: 5.4 g
Fibre: 2.5 g
Protein: 3.7 g
Salt: 0.0 g

 

NUTRITION FACTS

  • Per bite, these are low in fat, saturated fat, sugar (with no added sugar) with no salt.
  • They are a good source of fibre and B vitamins thiamine and niacin.
  • Added sugar in this recipe has been removed by using bananas, dried fruit and unsweetened soya milk.
  • Bananas, dried fruit, wholemeal flour and oats are excellent sources of fibre, vitamins and minerals.
  • Research indicates that increasing insoluble and soluble fibre intakes will increase faecal bulk and normal bowel function and aid in accelerating intestinal transit time.
  • Beta-glucans, a type of fibre, from oats help to maintain normal levels of blood cholesterol.
  • This recipe is also low in saturated fat. Research has suggested that reducing saturated fat contributes to maintaining normal blood cholesterol levels.

 

VARIATIONS

  • You can cook in bulk as the recipe is freezer friendly.
  • You substitute any dried fruit for chocolate. Try chopped dried apricots or dates as an alternative.
  • Adding dried fruit such as raisins, helps to absorb any excess liquid in the mixture and will increase the nutrient quality.
  • Can be made with cow’s milk or other milk alternatives.

 

Consumer tested by Zoe Allen, Student Nutritionist from Bournemouth University.

Checked by Kathy Lewis, R.Nutr., Registered Nutritionist

 

© 2022 The Caroline Walker Trust