Banana berry recipes with oats are the healthiest keto snacks these days. It’s very easy to make the banana Berry Recipe with oatmeal, and it tastes great! With the addition of oatmeal, this recipe is a healthy breakfast or snack.
Next, I will try to describe to you the health benefits of these keto snacks as well as the nutritional ingredients which help to get more vitamins and minerals by eating these healthy delicious snacks.
1. Health benefits of banana
Bananas are a good source of potassium, vitamin C, and fiber. They also contain some B vitamins and magnesium. Bananas are a good source of energy because they contain a lot of natural sugars and carbohydrates.
Bananas are known for their health benefits. They are very nutritious and contain many vitamins and minerals that the body needs to function properly.
Bananas can be used as an ingredient in smoothies, desserts, or fruit salads because they provide sweetness to other foods without adding too much sugar to them.
How banana helps in a keto diet
Bananas are a great fruit for keto dieters. They have high fiber content and low sugar, which makes them the perfect keto snacks for people who are on the keto diet.
The National Library Of Medicine gives the ratio of the nutrition of banana which says, the nutrition of one regular size banana (126g) contains-
- Calories: 112
- Fat: 0 grams
- Protein: 1 gram
- Vitamin C: 12%
- Riboflavin: 7%
- Copper: 11%
- Carbs: 29 grams
- Fiber: 3 grams
- Folate: 6%
- Niacin: 5%
- Potassium: 10%
2. Health benefits of berries
Berries are a fruit that has many health benefits. They have high nutritional value with ingredients such as vitamins, minerals, antioxidants, and fiber. Berries contain flavonoid compounds that may help protect the body from chronic diseases such as cancer and heart disease.
Berries are also known for their antioxidant properties which can help slow the aging process of cells in the body by removing free radicals from the system.
How Berries help in a keto diet
Berries are one of the best sources of antioxidants. They also have a low sugar content, which is perfect for those following a keto diet.
Berries are very also very high in fiber and antioxidants. They’re also a good source of vitamin C, potassium, manganese, and other vitamins and minerals.
There are 4 types of common berries available with lots of vitamins and antioxidants. Self Nutrition Data provides the data of berries that contain-
- Strawberries: Strawberry contains 7.7 grams of healthy carbs and 2.0 of good fiber.
- Blueberries: Blueberries contain 14.5 grams of carbs and 2.4 of good fiber.
- Raspberries: Raspberries contain 11.9 grams of healthy carbs, and are also rich in fiber 6.5.
- Blackberries: 10.2 grams of carbs, 5.3 of which are fiber.
A ketogenic diet is an eating plan that has been shown to be effective for weight loss because it forces the body to break down fat instead of carbohydrates as its primary fuel source. So berries can help you to make healthy keto snacks.
Health benefits of Oats
Oats are a great source of soluble fiber, which can reduce the risk of heart disease, stroke, and type 2 diabetes.
Oats are one of the most nutritious grains available on the market today. Oats are gluten-free and cholesterol-free. They are also rich in protein, vitamin E, beta-glucan (a soluble fiber), manganese, and selenium.
Oats contain a lot of minerals such as calcium and magnesium that can help with bone health. They also have high levels of zinc which can help with fertility issues in men or women who have problems conceiving a child.
How Oats help in a keto diet
Oats are a rich source of fiber, protein, and other nutrients. Oats also have a low glycemic index which makes them an excellent choice for people on a keto diet.
If you want to count the nutritional value of oats than
FoodData Central says the data of a half cup (78 grams) of dry oats that contain-
- Manganese: 63.91%
- Magnesium: 13.3%
- Copper: 17.6%
- Iron: 9.4%
- Phosphorus: 13.3%
- Folate: 3.24%
- Vitamin B1 (thiamin): 15.5%
- Zinc: 13.4%
- Vitamin B5 (pantothenic acid): 9.07%
Oats also contain smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)
Oats are rich in beta-glucans, soluble fibers that can help lower cholesterol levels and improve insulin sensitivity. The protein content in oats is an excellent choice for those following the keto diet as it helps to keep you full and satisfied for longer periods of time. So include oats in your diet to make different keto snacks recipe.
Oats also have a low glycemic index which makes them an excellent choice for people on a keto diet. This means they do not spike up the blood sugar level too much, so you can eat these all day without feeling guilty about it.
Health Benefits of keto snacks: (Banana berry recipe with adding oats)
There are many benefits to eating a banana berry recipe, but the most important thing is that it tastes delicious. It will fill you up and keep your stomach happy. This dish is protein-rich, prevents bad cholesterol, clams & de-stresses. It also relieves constipation, oats have avenanthramide which helps to keep low blood pressure levels normal.
These combination keto snacks are a healthy treat that can be enjoyed any time of day and has many health benefits. The banana berry recipe with oatmeal has a total of 420 calories. It is full of healthy carbohydrates around 203 calories, milk protein of 60 calories, & it provides remaining fat 139 calories almost. These healthy snacks fulfill around 20% of your daily nutritional requirements.
Ingredients
- 1 cup of oats
- 2 tsp. jaggery suger
- A pinch of baking powder
- 2-3 tsp. Flaxseeds powder
- 1/4 cinnamon powder
- 1/4 tsp. Salt
- 1 cup almond milk
- 1 1/2 tbsp. Maple syrup
- 1 tsp. Of vanilla extract
- 1 tbsp. Nutralite melted
- 1 egg (optional)
- 1 cup mix berries (use half only) blackberry, blueberry, raspberry
- 2 tbsp almonds chopped (using a bit only)
- 2tbsp walnuts (using a bit only)
- Mix with the milk properly.
- 1 big sliced banana
Making the process of the recipe
- Preheat the oven to 350 degrees Fahrenheit.
- In a small bowl mix together all dry ingredients.
- In a large bowl mix together all wet ingredients.
- Add the dry mixture into the wet mixture and mix well until fully combined.
- Bake this total mixture in an oven at 180° for 40 minutes.
Serves –
In this section, we are going to talk about how to serve and decorate a delicious Banana Berry Recipe by adding oatmeal.
- First, take the oatmeal out of the package and put it in a bowl. Add milk (or water) and mix it until you get a nice paste.
- Now, cut the banana in half lengthwise and add one tablespoon of sugar to each half. Put them on the cookie sheet lined with parchment paper.
- Put them in the oven at 350 degrees Fahrenheit for 20 minutes or until they turn brownish-black when you take them out. Let cool for 10 minutes before serving.
- Decorate by adding whipped cream or yogurt on top of the banana mixture, then sprinkle with cinnamon or any other topping you like!
Nutritional Value of this dish-
The banana berry recipe with oatmeal has a lot of health benefits and nutritional ingredients as well as it tastes very delicious! So I prefer you to select this dish as a menu for your breakfast or snack time.
Oats bananas and berries have a lot of nutritional value. Oats are a good source of protein, dietary fiber, and complex carbs compared to other cereals. It also contains vitamin B, magnesium, zinc, iron selenium, copper, etc.
Bananas are high in potassium, berries have a lot of antioxidants, are low in calories, and have vitamins and minerals. Peanuts and eggs (optional) give protein and provide healthy fats!
To live a healthy life healthy snacks are very important. Bananas, berries, and oats are blended all together and give a healthy combination of the dish which helps to reduce not only your extra pounds as well as gives extra health benefits. So include these keto snacks in your keto diet and enjoy your keto journey.
Read more: The Kato Zone Diet
