Healthy Banana Bread (Lightened Up, Low Calorie!)

I’m a sucker for baked goods. Especially for things that sound healthy but aren’t: banana bread, zucchini bread, muffins, scones … so, so yummy, I dream of that freshly baked smell when I’m craving something indulgent for breakfast.

Of course, I rarely sit down and enjoy an entire piece of banana bread, because those suckers can run you up to 450-500 calories and 35-40g sugar for just ONE piece (that’s more sugar and double the calories than a regular sized Milky Way Bar!)

Ridiculous, right?

I thought so too. So I went in search for the perfect, healthy banana bread recipe: one that was lower in sugar and calories than the original, but tasted just as good.

I was inspired by this recipe from SkinnyTaste which completely fit the bill. I modified it slightly to make it even healthier, but it still turned out great.

Moist, light, fluffy and just slightly sweet – it’s the perfect addition to your morning coffee, your afternoon tea, or just for a healthy snack or end-of-the-day treat!

The Ingredients

• 7 ripe medium bananas, mashed
• 1/2 cup unsweetened apple sauce
• 1.5 cups all purpose flour
• 1 cup whole wheat pastry flour or oat flour
• 1-1/2 tsp baking soda
• 1/2 tsp salt
• 4 tbsp butter, softened
• 1/2 cup light brown sugar
• 4 large egg whites
• 1 tsp vanilla extract
• 3/4 cup chopped walnuts
• Olive oil spray

The Directions

Step 1: Preheat oven to 350°. Grease two 8×5 inch loaf pans (or 1 9×9 baking pan) with olive oil spray. In a medium bowl, combine flours, baking soda and salt with a wire whisk. Set aside.

Step 2: In a large bowl cream butter and sugar with an electric mixer (you can also use a food processor for this). Add egg whites, bananas, apple sauce and vanilla, and beat at medium speed until thick. Scrape down sides of the bowl (or the food processor container)

Step 3: Add flour mixture and walnuts, then blend at low speed until combined. (You can also do this in a large bowl). Do not over mix.

Step 4: Pour batter into pan(s) and bake on the center rack for 50 minutes, or until a toothpick inserted in the center comes out clean.

Step 5: Let the banana bread cool at least 20 minutes, bread should be room temperature before slicing.

If you use one 9×9 pan, this recipe will give you 16 huge slices, or 32 normal sized slices. If you use the loaf pans, this recipe will yield 26 slices.

The husband, who can be very critical of baked goods, thought this recipe tasted great. And Layla gobbled it up like it was the best thing she had ever eaten!

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Healthy Banana Bread (Low Calorie!)

If you use one 9x9 pan, this recipe will give you 16 huge slices, or 32 normal sized slices. If you use the loaf pans, this recipe will yield 26 slices.

Nutritional Info Per Serving (for 32 slices, serving size 1 slice): 102 Calories, 3.5g Fat (1.1g Saturated) 45.5mg Sodium, 18.2g Carbs, 1.6g Fiber, 8g Sugar, 2.2g Protein

Ingredients

• 7 ripe medium bananas, mashed
• 1/2 cup unsweetened apple sauce
• 1.5 cups all purpose flour
• 1 cup whole wheat pastry flour or oat flour
• 1-1/2 tsp baking soda
• 1/2 tsp salt
• 4 tbsp butter, softened
• 1/2 cup light brown sugar
• 4 large egg whites
• 1 tsp vanilla extract
• 3/4 cup chopped walnuts
• Olive oil spray

Directions

1. Preheat oven to 350°. Grease two 8×5 inch loaf pans (or 1 9x9 baking pan) with olive oil spray. In a medium bowl, combine flours, baking soda and salt with a wire whisk. Set aside.
2. In a large bowl cream butter and sugar with an electric mixer (you can also use a food processor for this). Add egg whites, bananas, apple sauce and vanilla, and beat at medium speed until thick. Scrape down sides of the bowl (or the food processor container)
3. Add flour mixture and walnuts, then blend at low speed until combined. (You can also do this in a large bowl). Do not over mix.
4. Pour batter into pan(s) and bake on the center rack for 50 minutes, or until a toothpick inserted in the center comes out clean.
5. Let the banana bread cool at least 20 minutes, bread should be room temperature before slicing.

Notes

Adapted from SkinnyTaste

3.1

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Recipe by: The Picky Eater, pickyeaterblog.com

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The New Wave of Nondairy Milks

The fruits and flowers of a macadamia tree

 

New nondairy beverages beyond soy and almond are popping up on market shelves left and right. Here are some of the lesser-known varieties you’ll want to add to your repertoire.

Macadamia
One cup of original macadamia milk contains 70 calories, 5 grams of fat, 1 grams of saturated fat, 1 grams of protein and 6 grams of sugar. The calories and nutrients vary between brands, so be sure to check the nutrition facts panel. Many brands fortify their macadamia milk in order to up the nutrition. Look for macadamia milk with added vitamins A, B-12 and D.

Where to buy: Suncoast Gold and Milkadamia make original and unsweetened varieties.

Oat
Made with oats, oat bran and salt, oat milk has a creamy texture and helps you get the daily recommended amount of whole grains (though without all the fiber). As with many other milk-alternative beverages, oat milk beverage isn’t a suitable substitute for the recommended daily servings of dairy. It does naturally contain calcium and iron, but do look for fortified versions that also contain other nutrients, like vitamin D, riboflavin and vitamin A.

Where to buy: Pacific Foods and Living Harvest make organic plain and vanilla varieties.

Hemp
Made from hemp seed, hemp milk has a chalky flavor, so you may find added sweetener in many varieties. One cup of original hemp contains 140 calories, 5 grams of fat, 0.5 grams of saturated fat, 14 grams of sugar and 3 grams of protein. Look for fortified versions that add vitamins A, D, B-12 and riboflavin (which aren’t found in hemp). This nondairy beverage is also found in chocolate and vanilla flavors, which are much tastier than the unsweetened version.

Where to buy: Pacific Foods makes unsweetened plain, vanilla and chocolate varieties.

Banana
Allergic to nut milks? Banana milk is the latest nondairy beverage on the market. One cup of banana milk contains 150 calories, 5 grams of fat, 1 gram of saturated fat, 2 grams of fiber, 18 grams of sugar and 4 grams of protein. The flavor is super-sweet, with sugar as the third ingredient, which explains the 18 grams of sugar per cup! Some varieties are made with a combo of soy and banana, but if you’re looking to up your nutrition, then make sure it’s fortified with nutrients like vitamins A and D.

Where to buy: Banana Wave sells 8- and 32-ounce cartons.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Can’t Make It to Rio? This Lightened-Up Feijoada Is the Next-Best Thing

OK, so you’re watching the Summer Olympics from your couch instead of live in Rio de Janeiro. Time to make a batch of feijoada — the Brazilian black-bean stew that’s considered the country’s national dish — invite some friends over and throw a summer games viewing party. Feijoada (“fay-jwah-duh”) is a comfort-food staple in Brazil that’s traditionally made with beans and lots of fatty meats. Our version cuts way back on the fat and calories, highlights the healthiest attributes of the dish (fiber- and protein-filled legumes and aromatic vegetables and herbs) and has just enough meat to lend the dish its signature smoky flavor.

Lightened-Up Feijoada
Serves 12

1 pound dried black beans
12 ounces chorizo sausage, sliced
2 ounces bacon, chopped
1 white onion, finely chopped
2 cloves chopped garlic
3 bay leaves
5 cups water
Kosher salt
Cooked rice and orange slices for serving

Soak beans in cold water overnight; drain, rinse and set aside. Heat a large soup pot or Dutch oven over medium heat. Add chorizo and bacon, and brown for 5 to 7 minutes. Add onion, garlic and bay leaves, and cook for an additional 10 minutes until onions are tender. Add beans and water; bring to a simmer and cook with the lid covered halfway for about 2 1/2 hours, until beans are tender and most of the water is absorbed. Once cooked, add 1/2 teaspoon of kosher salt and taste for additional seasoning. Serve with rice and orange slices.

Per serving (1/2 cup):Calories 206; Fat 7 g (Saturated 3 g); Cholesterol 20 mg; Sodium 289 mg; Carbohydrate 23 g; Fiber 6 g; Sugars 1 g; Protein 13 g

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Mango Spring Rolls with Ginger-Peanut Sauce

Celebrate mango season with these fresh spring rolls! I’m a big fan of spring rolls for a light, refreshing meal. Packed with whatever fruit or vegetable I can get my hands on, they are the perfect dish to make when you have a bunch of vegetable scraps lying around. As with most good recipes, once you get the hang of stuffing and wrapping these, you can customize them to whatever you have on hand. As long as the ingredients taste good together, they will taste great wrapped in a spring roll.

For easy assembly, you’ll want to have the filling chopped and ready to go ahead of time. Thin strips of vegetables are easier for stuffing and won’t poke through the delicate rice paper as heartier chunks might. Make sure to use a damp paper towel for lining the prepared rolls so they don’t dry out and crack. While these will keep in the fridge, they taste best when enjoyed right after making. To transition these rolls to a heartier meal, add in precooked shrimp, chicken or baked tofu. Enjoy any leftover filling and sauce like a salad.

Mango Spring Rolls with Ginger-Peanut Sauce

Ingredients:

Spring Rolls
4 ounces vermicelli or thin rice noodles
1/2 cup each julienned cucumber, bell pepper and mango
1/4 cup fresh cilantro leaves
1/4 cup fresh basil
8 to 10 rice spring-roll papers

Ginger Peanut Sauce
1/3 cup peanut butter
1 tablespoon low-sodium soy sauce
2 tablespoons maple syrup
2 tablespoons fresh lime juice
1 teaspoon fresh grated ginger
1/4 teaspoon crushed red pepper flakes
1 tablespoon hot water, or more to thin

Directions:
1. Bring a large pot of water to a boil. Add the vermicelli or rice noodles and cook for 2 to 3 minutes or according to package directions. Drain, rinse with cold water and set aside.
2. While the water is boiling, prepare the vegetables. Peel and deseed the cucumber, then julienne. Peel the mango and slice into strips. Remove pepper core and slice into long, thin strips.
3. Place all ingredients for peanut sauce except hot water into a medium bowl and whisk together. Slowly add in hot water, 1 tablespoon at a time, until desired consistency is achieved. It should be thick but pourable.
4. To assemble spring rolls, pour very hot water into a shallow dish or skillet and immerse rice paper to soften for about 10 to 15 seconds.
5. Transfer rice paper to a cutting board and gently spread out edges, taking care not to tear. On the bottom third of the wrapper, place a small handful of cooked noodles and a layer of cucumber, mango, bell pepper and a few fresh herbs.
6. Gently fold over once, tuck in edges and roll until seam is sealed, like you are wrapping a burrito. It’s OK if the first one fails; it may take a few attempts to get used to rolling them up.
7. Place seam-side down on a serving platter and cover with a damp towel to keep fresh. Repeat with remaining wrappers. Serve with ginger-peanut sauce.

Per serving: (2 spring rolls with sauce): Calories 247; Fat 8.9 g (Saturated 1.9 g); Cholesterol 0 mg; Sodium 432 mg; Potassium 263 mg; Carbohydrate 37.4 g; Fiber 2.4 g; Sugars 13.8 g; Protein 6.2 g

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.” 

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Tomatoes, 3 Ways

There’s nothing like a ripe tomato to get your summer juices flowing. Whether you grow your own in your garden or get seduced at the market, these recipes are perfect individually or even as a complete menu for a get-together on a hot summer night. Bonus: The recipes are not only satisfyingly refreshing, but also easy on the waistline.

Shrimp Scampi Risotto- Stuffed Tomatoes (pictured above)
Entertaining? Just double this recipe for your next get-together.
Serves 4

1/4 cup finely crushed brown rice cereal
2 tablespoons plus 2 teaspoons chopped fresh parsley
2 cloves garlic, finely chopped
4 large ripe tomatoes (about 3 pounds)
1/4 cup uncooked Arborio rice
1/2 teaspoon salt
1/4 teaspoon pepper
1 teaspoon lemon zest
1/2 pound medium shrimp — peeled, deveined and chopped into 1/2-inch pieces
1 teaspoon olive oil, plus more for drizzling
2 tablespoons dry vermouth, optional

Preheat the oven to 400 degrees F. In a small mixing bowl, stir together the cereal, 2 teaspoons of the parsley and half of the chopped garlic.
Cut tops off tomatoes and reserve. Carefully scoop out the tomato pulp, leaving the tomatoes intact, and place in a medium mixing bowl. Stir in the rice, salt, pepper, lemon zest, shrimp, olive oil, remaining chopped garlic, remaining 2 tablespoons parsley and vermouth, if using.

Place the tomato cups in a baking dish and fill evenly with the rice mixture. Top generously with the crumb mixture and drizzle with olive oil; top with the tomato tops. Bake until the rice is cooked through, about 1 hour. Serve warm or chilled.

Per serving: Calories 179.9; Fat 4.9 g (Saturated 0.7 g); Cholesterol 86.1 mg; Sodium 388 mg; Carbohydrate 18 g; Fiber 1.5 g; Sugars 0.2 g; Protein 13.6 g

Avocado Gazpacho Shooters
Serves 8

3 large ripe tomatoes (about 2 pounds), cored and chopped
1 small onion, chopped
1 bell pepper, seeded and chopped
1 cucumber, peeled, seeded and chopped
3 cups tomato juice
2 tablespoons fresh lime juice plus 2 limes, quartered, for serving
2 avocados, peeled and chopped
Salt and pepper
1 jalapeno, seeded and chopped
1/4 cup fresh cilantro or parsley, chopped

Working in batches if necessary, place the tomato, onion, bell pepper, cucumber, tomato juice and lime juice in a blender; process until chunky. Stir in the avocado; season with salt and pepper. Refrigerate until completely chilled, at least 3 hours or overnight. Stir in the jalapeno and cilantro. Serve with the lime wedges.

Per serving: Calories 106.8; Fat 6.9 g (Saturated 1 g); Cholesterol 0 mg; Sodium 17.4 mg; Carbohydrate 12.2 g; Fiber 4.4 g; Sugars 3.6 g; Protein 2.2 g

Bloody Mary Slushies
Serves 4

2 large ripe tomatoes (about 1 pound), cut into wedges
1 1/2 cups tomato juice
1 cup cold vodka
1/4 cup fresh lemon juice
1 tablespoon prepared horseradish
1 tablespoon Worcestershire sauce
Hot sauce, to taste (optional)
Salt and pepper
4 celery sticks

Place the tomato wedges in a resealable plastic bag; freeze for at least 3 hours or overnight. In a blender, combine the frozen tomatoes, tomato juice, vodka, lemon juice, horseradish, Worcestershire and hot sauce, if using, until slushy and smooth; season with salt and pepper. Divide among 4 glasses and serve each with a celery stick.

Per serving: Calories 46.8; Fat 0.4 g (Saturated 0.1 g); Cholesterol 0 mg; Sodium 139.8 mg; Carbohydrate 11.4 g; Fiber 2.3 g; Sugars 4.4 g; Protein 1.8 g

Silvana Nardone is the author of Silvana’s Gluten-Free and Dairy-Free Kitchen: Timeless Favorites Transformed.

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Eat Like an Olympian: Marlen Esparza

Ever wonder what it must be like to walk in the shoes of a professional athlete? We chatted with 2012 Olympic bronze medalist Marlen Esparza about boxing and what it takes to eat like a champion.

Is nutrition an important part of your training?
Nutrition is an extremely important part of any athlete’s training. What you eat fuels your body for your sport, and if you want to be the very best and at the top of your game, you have to fuel your body in the healthiest way possible.

What are some of your favorite pre- and post-workout snacks?
Before workouts, my “go-to” is a smoothie with Nutty for ‘Nana yogurt from Chobani [Esparza’s sponsor], plus sliced bananas, organic honey, powdered peanut butter, chia seeds, almond milk and steel-cut oats all blended together.

One of my favorite post-workout snacks to cut down on cravings would be black cherry Greek yogurt topped with fresh raspberries, coconut flakes, dark chocolate chips (not too many) and sliced almonds.

How do you manage to eat healthy when on the road?
Eating healthy while traveling is harder to do, but it is definitely still possible. Be conscious of what restaurants might be nearby. Grilled chicken is always an easy go-to for me, and you can find it almost anywhere!

How has your previous Olympic appearance prepared you for training and competing at the elite level?
I think after going to the last Olympic Games and seeing all the other world-class athletes training just as hard as I was and watching what they put in their body gave me more confidence in myself and that I was on the right path and doing the right things to better myself. Confidence in yourself is key at the elite level, or any level, really!

Any sports nutrition tips for aspiring athletes?
My best tip would be: Let yourself have fun and splurge every now and then. There is nothing wrong with rewarding yourself after a great competition or match!

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Nutrition News: Foods We Crave, GMO Labeling, Light and Obesity

Can’t eat just one …
We eat in hopes of satisfying our hunger, but some foods actually do the opposite, activating areas in our brain and gut that stir our desire for more. “The sight, smell, or taste of some food will trigger the cephalic food response,” Dr. Belinda Lennerz, an endocrinologist affiliated with Boston Children’s Hospital and Harvard Medical School, told Time. The news magazine’s website fingers nine foods that create, rather than curb, cravings. They are … processed carbs like 1) potato chips, 2) crackers and 3) bread; sugary foods like 4) cookies, 5) cake and 6) sweets; easy-to-swallow foods like 7) low-fat, single-serve yogurt; and 8) diet drinks and 9) artificially sweetened snack foods.

Truth in labeling
Pretty soon, it should be somewhat clearer to you whether the foods you buy contain genetically modified ingredients. President Obama has just signed into law legislation passed by Congress requiring the makers of foods that contain GMOs to alert consumers to their inclusion by featuring a text label, symbol or smartphone-readable electronic code on product packaging. The Agriculture Department has been tasked with producing specific labeling regulations for companies to adhere to within the next two years. “The food industry says 75 percent to 80 percent of foods contain genetically modified ingredients — most of those corn and soy-based,” notes the Washington Post. “The Food and Drug Administration says they are safe to eat.”

Light the lights (but not at night)
Can too much light at night make you fat? A new study by Japanese researchers has determined that, among older adults, exposure to bright light at night and low light in the morning is linked to abdominal weight gain, regardless of calorie consumption, exercise or sleep timing — and that, conversely, exposure to dimmer light at night and bright light in the a.m. may actually help with weight loss, Reuters Health reports. The researchers suspect that exposure to inappropriately timed light may result in misaligned circadian rhythms, which may affect the secretion of the hormone melatonin, which is associated with the expenditure of energy. They add that young people, who are more sensitive to light, may be affected even more than the older people involved in the study. They recommend battling obesity by (in part) boosting daytime sunlight exposure and curtailing nighttime exposure to artificial light from TVs and smartphones.

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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