Healthy Kitchen Smells Fresh

March 25, 2009

Heart Healthy Banana Oat Bars (Can be Allergy Free)

Filed under: Bakings, Breakfasts, Snacks, Vegan, Vegetarian — nshahida @ 12:11 pm

Ready Banana Otat Bars

Should I call this flapjack? Well, I am not too sure cause I have never tasted it before or have I? It probably is called differently in the states; ok I am a little confused so I might need some help for it.

No matter what it is, this banana oat bar makes my breakfast quick and boosts my energy and absolutely, fiber – just grab one or two and enjoy. Banana gives extra flavor and provides nice chewy -not too chewy texture and incredibly moist. White sugar isn’t called for this recipe to keep the sugar low, refined sugar to be exact. We don’t need that especially in the morning. Very simple to make and you will be pleased that you make ‘on the go’ delicious breakfast yet healthy.

Banana Oat-Bar ( Makes 18 Bars)

It is not recommended to skip the agave or honey in this recipe since it helps binding all ingredients together, otherwise it will fall apart and crumbly as a result. If you prefer it plain, just leave out the cinnamon and cardamom powder. Sunflower seeds can be replaced by raisins or anything to your liking. Most importantly, try to keep It as  heart healthy.

To make Allergy free version , substitute quinoa flakes ( I heard it works really well) for oat or Gluten Free Oatmeal.


  • 3 mashed ripe medium bananas ( ½ cup)
  • 1/3 cup raw turbinado sugar (or brown sugar)
  • ¼ cup agave nectar ( or honey)
  • 1/3 cup grapeseed oil ( or other light tasting oil i.e canola, vegetable, corn)
  • ¼ cup potato starch ( or cornstarch)
  • 2 ½ cup rolled old fashion oat ( not quick oat)
  • 1 cup dry unsweetened grated coconut
  • ½ cup sunflower seeds ( optional)
  • 1 teaspoon cinnamon powder
  • ½ teaspoon cardamom powder
  • ½ teaspoon fine sea salt ( or regular  table salt)



1- Preheat the oven to 350F , line parchment paper on a 13 x 9 inches Baking sheet or grease the sheet with small amount of cooking oil.

2- In a medium bowl, combine potato starch, oats, unsweetened grated coconut, sunflower seeds, cinnamon powder , cardamom powder and sea salt. Mix well and set aside.

3- In a large mixing bowl, vigorously whisk mashed banana , turbinado sugar , agave nectar and oil until well incorporated and the sugar is completely dissolved.

4- Stir in the oat mixture into the wet ingredients ( banana mixture).Mix them well, make sure all dry ingredients are perfectly moistened to avoid them crumbling and fall apart after baking.

5- Pour the mixture onto a prepared baking sheet. With rubber spatula or cleaned dampened hand, press down the mixture to 1/8 – 1/6 inch thick..

6- Bake for about 20 -23 minutes or the edges look brown ( golden and brown in between) and crisp up. Remove from the oven. With sharp knife or pizza cutter,  score through  into 2 x 4 inches bar, you will get about 18 bars.

7. Let them cool completely and enjoy.

Storing: Keep it in an airtight container and refrigerate for up to a week. If wrapped individually with aluminum foil, it will last longer, up to 2 weeks.



March 21, 2009

Spicy Chickpeas Snack

Filed under: Allergy Free, Asians, Gluten-Free, Malaysians, Savories, Vegan, Vegetarian — nshahida @ 10:44 am

Spicy Chickpeas

Has anyone ever tried this snack before ?  This spicy chickpea was one of my favorite snack when I was a kid and it still is. Love for the hot and spicy flavor with hint of sweetness from caramelized sugar or sometimes honey. This not greasy spicy snack is super easy to make with great result at the end. You  will definitely love it as much as I do.

It’s a big bonus for allergy people who loves spicy and can do legumes, this should be on the list snack you want to try too.

chickpeas snack

Spicy Chickpeas ( makes 5 cups)


  • 1 bag/ 1 lbs/ 16 oz / 453 grams dried chickpeas

– In a  large bowl with enough water to cover , soak the chickpeas overnight, 8-12 hours. By the time,the size of each chickpea will expand due to liquid it absorbs and the texture is softened a little bit.

– In a large pot, pour the soaked chickpeas and fill with enough water to cover the top level of chickpeas.. add a little more water would be great.

– On a medium high heat, boil the beans until cooked and tender but not fall apart, it still quite firm in texture. Add pinch of salt while simmering to add flavor to the beans. Drain the cooked beans , let all liquid drained out and set aside.

Ingredients for the spicy goo:

  • 3  Tablespoons minced shallots or chopped yellow onions
  • 1 clove garlic, chopped
  • 3 Tablespoons chili paste ( depending on how much heat you desire)
  • 3  Tablespoons honey / brown sugar
  • 1 teaspoon white sugar ( optional)
  • 2 teaspoons white vinegar or lime juice
  • Salt, to taste
  • 2 Tablespoons canola oil or other cooking oil


1- In a medium wok, drizzle the canola oil. Heat the oil up on a medium heat.

2- Sautee the onions  and garlic until fragrant and translucent.

3- Add in chili paste and let it browned slightly and fragrant.

4- Stir in honey, sugar , salt and white vinegar / lime juice . Simmer until the oil separated and appears on top.

5- Add the drained cooked chickpeas, toss it up to well combined on heat for another 5 minutes.

6- Remove from heat and enjoy.

Storing : Keep in a cleaned and dry container for up to 2-3 days at room temperature , up to 2 weeks in the refrigerator.

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