Easy and Healthy Oatmeal and Apple Loaf: No Sugar, No Flour!
Ingredients (Serves 8-10)
- 1 cup fine rolled oats
- 3 medium apples
- 1/2 cup water
- 1 banana, mashed
- 3.5 ounces (100 g) dried blueberries
- 3.5 ounces (100 g) raisins
- 2 eggs
- 1 teaspoon baking powder
- 1 teaspoon cinnamon powder (optional, for extra flavor)
- 1/2 cup nuts, chopped (e.g., walnuts, almonds, or pecans)
Nutritional Information (Per Serving)
- Calories: 160
- Protein: 4 g
- Carbohydrates: 30 g
- Dietary Fiber: 4 g
- Sugars: 15 g (natural sugars from fruits)
- Fat: 5 g
- Saturated Fat: 1 g
- Cholesterol: 30 mg
- Sodium: 50 mg
Step-by-Step Preparation
Step 1: Soak the Dried Fruits
- Place the dried blueberries and raisins into separate bowls. Cover each with hot water and let them soak for 20 minutes. This step plumps up the dried fruits, making them softer and more flavorful.
- Drain the soaked fruits and gently pat them dry with kitchen paper to remove any excess moisture.
Step 2: Prepare the Oats
- Grind 1 cup of fine rolled oats in a blender until they reach a flour-like consistency. This creates the base of the loaf and replaces traditional flour, keeping the recipe gluten-free and packed with fiber.
- Transfer the ground oats to a large mixing bowl and set aside.
Step 3: Prepare the Apples
- Wash the apples, remove the cores and stems, and cut them into large cubes.
- Blend the apple cubes with 1/2 cup of water until smooth. This apple puree adds natural sweetness and moisture to the loaf.
- Pour the apple mixture over the ground oats in the mixing bowl and mix well to combine.
Step 4: Prepare the Banana
- Peel and mash 1 banana with a fork until smooth. The banana not only sweetens the loaf but also acts as a natural binder, helping to hold the ingredients together.
- Add the mashed banana to the oat and apple mixture and stir until well combined.
Step 5: Combine Ingredients
- Add the soaked and drained raisins and blueberries to the oat mixture. Stir well to evenly distribute the dried fruits throughout the batter.
- Add 2 eggs, 1 teaspoon of baking powder, and 1 teaspoon of cinnamon powder (if using) to the mixture. The eggs will provide structure and lift, while the cinnamon adds a warm, aromatic flavor.
- Mix thoroughly to ensure all ingredients are well combined and the batter is smooth.
Step 6: Prepare the Baking Tin
- Line a rectangular loaf tin (about 9 x 5 inches) with baking paper, allowing some overhang on the sides for easy removal.
- Pour the mixture into the lined tin and spread it evenly with a spatula, smoothing the top.
Step 7: Add the Nuts
- Chop 1/2 cup of your chosen nuts (such as walnuts, almonds, or pecans) into small pieces.
- Sprinkle the chopped nuts over the top of the mixture, pressing them down slightly so they adhere to the batter. This adds a lovely crunch to the top of the loaf.
Step 8: Bake
- Preheat your oven to 180°C (350°F).
- Once the oven is heated, place the loaf tin in the oven and bake for 35-40 minutes, or until the loaf is golden brown and a toothpick inserted into the center comes out clean. This indicates that the loaf is fully cooked through.
Step 9: Cool and Serve
- Remove the loaf from the oven and let it cool in the tin for about 10 minutes. This allows the loaf to set slightly, making it easier to handle.
- Once cooled, lift the loaf out of the tin using the baking paper overhang. Place it on a wire rack to cool completely.
- Slice the loaf and serve with nonfat yogurt and fresh fruit for an extra touch of freshness and flavor.
Serving and Storage Tips
- Serve slices of this loaf warm or at room temperature, topped with a dollop of yogurt or a drizzle of honey if desired.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days. The loaf can also be frozen for up to a month; thaw at room temperature before serving.
- Customization: Feel free to experiment with different dried fruits, nuts, or spices like nutmeg or cardamom to suit your taste preferences.