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Baked Sugar-Free Banana, Coconut Breakfast Oat Bar





Today’s recipe is one that I recently created during a panic mode planning for September madness.  Know what I’m talking about? Well if you are a parent, you know with September comes a little bit of joy and a little bit of pain. With the new school term, having at least a few hours kids-free time is undoubtedly a bliss. You could be watching Netflix with a hot cuppa or for others get the laundry done or for me:  STUDY TIME.

Yes, I jumped in studying for another two and a half years again.  It has only been a week since the course started and my head is about to explode with the amount of information on the Digestive tract.  Hello again, gut bacteria!

For some busy people with little time available to prepare a meal for themselves, the autopilot mode is to grab ready-made meals or order take aways? No judgement because this is exactly what I want to do right now; I don’t want to look at my kitchen at all. But then, I will emphasise here that Food is a vital source of energy in our body. We have a responsibility to feed the body right to function properly and hopefully prevent so many health issues.

How do we feel when we are busy? Stressed right? So in a simplistic way: Feeding the body right combined with some self-care enables the body to cope with the outside stress/events that are usually inevitable. If you don’t want to have unwanted health issues down the line then start by looking after your body today.  Read how I am doing it below





So this is how I intend to tackle it:  I have decided to cook only a few times a week instead of 3 times a day. You heard that right; I used to cook breakfast, lunch and dinner almost every day.  The plan is to now power cook for an hour or so every few days, freeze and batch cook.  There is an exception of course where I have to fry an egg or heat something. Does that mean cooking?

Not cooking every day does not mean skipping the Healthy, what’s the point of studying Nutritional Science if I do not even have the time to eat well and practice what I learn. So healthy eating is not a choice it is a must. No matter how NO TIME we have. Moreover, what better way to start your day than a Healthy, Nutritious and Delicious Breakfast that takes seconds to be ready.

With all that said here is a recipe that can be made on Sunday and used all week. It’s kept in the fridge for upto a week or slice and wrap the bars separately with parchment paper. Toast it for few seconds or reheat in the microwave for a minute or 2 just before serving.

What better way to start your day than a Healthy, Nutritious and Delicious Breakfast that takes seconds to be ready.

This Baked Pudding is also a great evening snack, healthy lunch box treat or Sugar-free dessert. 

This week the kids stay in an after school service and were fed before coming home. I only had to give them a small snack before bedtime and this Oat bar came out handy! And did you know that Oats :

  1. Stimulates the production of Serotonin (a hormone that decreases stress your stress level and makes you feel happy)
  2. Is a great source of Melatonin: A hormone which can regulate our sleep and wake up cycles
  3. Is rich in Fiber: Feeds our friendly gut bacteria and improves bowel movements

Baked Sugar-Free Banana, Coconut Breakfast Oat Bar

Baked Sugar-Free Banana, Coconut Breakfast Oat Bar


  • 2 cups of gluten-free or normal rolled oats
  • 4 table spoon of ground flax seeds or psyllium husks mixed in with 8 table spoons of water
  • 3 mashed brown bananas
  • 1/2 cup of unsweetened dried fruits like apricots, raisins, cranberries or fresh blueberries
  • 1 cup of unsweetened dessicated coconut
  • 1/2 or more of nutmeg or cinnamon or both
  • 2 table spoons of melted coconut oil
  • 2 cups of almond milk
  • 2 sliced pears, apples or any other fruit of choice for toppings
  • Dried Shredded coconut for garnish (optional)


  1. Preheat the oven at 200C. Lined 2 small baking trays or 1 large one. Mix the ground flaxseed or psyllium husks with water and let to sit while you get on with the rest of the recipe.
  2. Mash the bananas and add all the rest of the ingredients. Add in the ground flaxseed which will now be thicker and more like a bolus. Mix all thoroughly.
  3. Spread the batter or mixture whichever you want to call it into the lined baking tray and top it with thinly sliced fruits and garnish with shredded coconut.
  4. Bake in the preheated oven for 30 minutes.
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This is why you should Eat a Healthy Breakfast Every day:

  • Keeps your blood sugar even
  • Helps concentration
  • Improves your energy
  • Steady moods
  • Keeps you full and happy
  1. Eat a breakfast with Protein as it helps weight control by managing your metabolism and keeping the blood sugar low.
  2. Fiber feeds the good bacteria in your gut and keeps you full
  3. Essential Fatty acids are useful for energy and cognitive functions, to say the least.

It saddens me to see young teenagers walking with the energy drink and running to catch the train early morning. Little do they know that the sugar-loaded energy drink will only serve them for a short while by providing that sudden boost of energy but will drop as quickly as it came leaving them with the lethargy feeling.

If you are a parent, I urge you encourage your child to eat a good wholesome breakfast before leaving home. It all starts from home remember. Practice it and let them see you taking care of yourself and improving your energy and mood. They will soon follow you. Make this Baked Oat bars and keep it in the fridge or freezer.


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