BEST EVER NO FAT BANANA BREAD
This came from the infamous long-since-forgotten emailing list. Serves: 16; Preparation time: 45 minutes
Ingredients
2 very ripe bananas, mashed
1/3 cup unsweetened applesauce
2/3 cup granulated sugar
2 egg substitutes
1/4 cup water or soymilk
1 2/3 cups flour of choice (I use whole wheat)
1 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon baking powder
cinnamon to taste (I use several shakes worth)
Directions
Preheat oven to 325 degrees & spray a 9 inch square pan with non-stick cooking spray. If using a standard loaf pan, increase heat to 350.
In a large mixing bowl, mix together first five ingredients until well incorporated.
In a medium bowl, mix the remaining ingredients.
Dump flour mixture into the wet and stir just until uniformly moist. DO NOT OVERMIX! Depending on the type of flour you use, you may need to add a little extra water or soymilk to reach the right consistency. The dough should be somewhere in between pancake batter and cookie dough.
Dump into prepared pan and give it a couple shakes to distribute the batter.
Place on the middle oven rack and bake uncovered for 30-40 minutes. (If using a standard loaf pan, increase baking time.) Check the bread at around 30 minutes. It is done when just starting to brown around the edges and still a little moist looking in the middle. Allow to cool ten minutes before cutting into squares or slices.
The recipe ends with, “Cover and hide the bread so no one else eats it!!”
MEATLESS-BALL SUBS
1 package Meatless Balls (see note)
1 26 oz. Jar spaghetti sauce
4 hoagie rolls
cheese slices
Place spaghetti sauce and meatless balls into a good-sized saucepan. Stir, and cook over medium-low to medium heat, stirring occasionally.
Open hoagie rolls, add cheese, cover with meatless balls and sauce.
Makes 4 meatless ball subs.
Note: I use Veggie Patch Meatless Meatballs, though really, you can use any brand you like. I had used another brand for a number of years, but unfortunately, I can no longer find that particular brand anywhere now. Whatever brand you buy is fine, as well as the jarred spaghetti sauce.
HAWAIIAN MACARONI SALAD
This yummy macaroni salad is from Christin Mahrlig on her very cool site, Spicy Southern Kitchen. If you’ve never heard of her site (or you have, but never checked it out), I suggest you check it out ASAP. Go ahead, I’ll wait…(Tap, tap, tap…).
Anyway, the recipe begins, “Hawaiian Macaroni Salad is so fabulously creamy and simple. This mayonnaise-based pasta salad makes a wonderful side for summer bbqs and picnics.”
Prep Time: 10 mins; Cook Time: 10 mins; Total Time: 20 mins; Servings: 10
To view this online, go to https://spicysouthernkitchen.com/hawaiian-macaroni-salad/.
Ingredients
16 ounces elbow pasta
1/4 cup grated onion
1/4 teaspoon garlic powder
2 tablespoons apple cider vinegar
2 cups mayonnaise
1/2 cup whole milk
1 tablespoon sugar
2 shredded carrots
salt and pepper
Instructions
Bring a large pot of water to a boil and add 1 tablespoons kosher salt. Cook pasta according to package directions.
Place onion in a large bowl. When pasta is done, drain it well and add it to the bowl. Add garlic powder and apple cider vinegar and stir. Let sit 10 minutes.
In a medium bowl, whisk together mayonnaise, milk, and sugar.
Set aside about 1/2 a cup and add the rest to the macaroni along with carrots. Stir to combine. Season to taste with salt and pepper.
Cover and refrigerate both the bowl of macaroni salad and the reserved 1/2 a cup of mayonnaise mixture. Refrigerate for at least 2 hours before serving. Stir in the reserved mayonnaise mixture just before serving.
Recipe Notes
Be sure not to overcook your pasta or it will have a mushy texture.
If you to dress it up some, add diced ham or chopped pineapple.
SIMPLE VEGETARIAN SPINACH LASAGNA
This is from Vicki Shata Retelny, RDN, at VeryWellFit. She wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.“
Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Servings: 9 (1 cup each)
To view this online, go to https://www.verywellfit.com/vegetarian-spinach-lasagna-4144632.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Preparation
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
BROCCOLI CHOWDER
From Diabetic Gourmet. Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
NO-BAKE CHOCOLATE MOUSSE BARS
This is from Samantha Seneviratne in The New York Times cooking newsletter. Samantha wrote, “Ethereal and ready to melt in your mouth, chocolate mousse bars are easy to make and even easier to eat. With so few ingredients, it’s important to use a chocolate you would be perfectly happy to snack out of hand. The instant espresso powder is optional but adds depth to this simple dessert. To cut beautiful, neat slices, use a long sharp knife warmed in hot water and wiped clean before each cut.”
Yield: 24 servings; Time: 30 minutes, plus chilling.
To view this online, go to https://cooking.nytimes.com/recipes/1019316-no-bake-chocolate-mousse-bars.
Ingredients
For the Crust:
18 whole graham crackers (about 9 1/2 ounces)
8 tablespoons (1 stick), melted
2 tablespoons granulated sugar
1/4 teaspoon kosher salt
For the Filling:
1 pound semisweet chocolate, finely chopped
3 cups cold heavy cream, plus more for serving
2 teaspoons instant espresso powder
1/2 teaspoon kosher salt
1 tablespoon pure vanilla extract
Whipped cream (optional)
Preparation
Make the crust: Line a 9-inch-by-13-inch baking pan with parchment paper, leaving a 2-inch overhang on 2 sides. In a food processor, or in a resealable plastic bag, crush the graham crackers until you have fine crumbs (but stop before you have dust). You should have about 2 1/4 cups. Transfer the crumbs to a medium bowl. Add the butter, sugar and salt and stir until evenly moistened. Tip the crumbs into the prepared pan and press them down into an even layer on the bottom. Transfer to the freezer while you prepare the filling.
Make the filling: Set the chocolate in a medium bowl. In a small saucepan, heat 1 cup cream, espresso powder and salt until hot but not boiling. Pour the hot cream mixture over the chocolate and let it stand for 2 minutes. Add the vanilla and whisk until smooth. Set aside to cool completely.
In a large bowl or in the bowl of a stand mixer fitted with the whisk attachment, whip the remaining 2 cups heavy cream until you have stiff peaks. Add the chocolate mixture and gently fold to combine. Pour the mixture over the prepared crust, and spread it out into an even layer. Cover with plastic wrap and chill until firm, at least 2 hours. To serve, cut the two edges without parchment free with a sharp knife then use the parchment overhang to transfer the bar to a cutting board. Cut into squares and serve with a dollop of whipped cream, if desired.
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