Banana Bread
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I hate wasting food and 3 bananas have been sitting in my fruit basket, getting browner and browner every day…. Instead of throwing them out, I decided to make some banana bread. When looking for a good recipe I noticed that a lot of them contained white refined flour, lots of sugar and butter or oil. So I made some simple substitutions to make a healthier banana bread that I could enjoy without too much guilt.

First, I used a gluten free all purpose flour to replace the white flour. But….just because a product is gluten free it does not mean it is healthy! There are a lot of gluten free flours made with mostly refined white rice flour which lacks nutrients, just like regular all purpose flour, so you have to be careful which kind you select. I like Bob’s Red Mill Gluten Free All Purpose Baking Flour because its main ingredient is garbanzo bean flour. This adds some fiber goodness and other nutrients to the flour mix. Another easy substitution I used was applesauce for oil or melted butter. This decreases calories and fat and adds natural sugar so I am able to decrease the amount of added sugar I use without compromising the taste of the banana bread.

Overall, I was pleased with how well my healthy substitutions worked out and how easy this recipe was to make. I hope you enjoy it!

Gluten Free Banana Bread

Ingredients
Cooking spray
2-3 Over Ripe Bananas – about 1 heaping cup mashed
1/2 Cup Applesauce
1 Egg
1/2 Cup Sugar
1 Teaspoon Vanilla Extract
1 Teaspoon Cinnamon
1/4 Teaspoon Salt
1 Teaspoon Baking Soda
1 1/2 Cups Bob’s Red Mill Gluten Free All Purpose Baking Flour

Directions
Preheat oven to 350 degrees. Spray 9×5 inch loaf pan with cooking spray and set aside. Mash the bananas in a large mixing bowl with a fork until fairly smooth. Stir in applesauce and then add and mix in remaining ingredients, adding flour last.  Pour batter into loaf pan and cook in oven for 60 min. Allow to cool and serve.

Gluten Free Banana Bread
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Sweet potatoes are a great fall favorite. Delicious and full of Vitamin A they can be used in many different ways. Vitamin A is a fat soluble vitamin, meaning it is stored in fat in your body. Adding a little good fat (not too much, or you can end up adding a lot of extra calories) such as olive oil to your sweet potatoes will help your body to better absorb the Vitamin A. Sweet potatoes also have a lot of potassium which can be helpful with controlling blood pressure.

I have been wanting to try and make a frittata since this summer when I first attempted to make one. It was a zucchini and yellow squash frittata that got overcooked and I ended up having to scrape off the bottom layer because it was all burnt. Apparently it was still decent though because my husband managed to eat it…. Although he may have just eaten it so I wouldn’t feel bad that I ruined dinner. This time I wanted to try using fall flavors so I got sweet potatoes, a bunch of kale, onions and goat cheese to give it a more hearty autumn feel. I was more careful with the cooking time and it turned out perfectly cooked.

A Healthy and Delicious Fritatta

Sweet Potato and Kale Frittata

Ingredients
4 Large Eggs
1/4 Cup Skim Milk
1/4 Cup Crumbled Goat Cheese
Pinch of Salt
1/2 Teaspoon Rosemary
1 Teaspoon Olive Oil
1/4 Teaspoon Garlic Powder
1/3 Cup Diced Raw Red Onion
1 Cup Cooked and Diced Sweet Potatoes*
3 Cups Raw Kale

Directions
Preheat oven to 400 degrees. Mix eggs, milk and cheese together in a medium mixing bowl. Stir in rosemary and salt, set aside. Add olive oil to an 8 inch skillet on medium heat.  Add garlic and onions and sauté until almost translucent. Turn down to med low. Add kale and stir to ensure kale cooks down evenly. After kale shrinks and becomes wilted, add in sweet potatoes and distribute evenly. Pour egg mixture into pan with veggies and stir until uniform. Remove pan from heat and bake in oven on 400 degrees for 20 min or until edges appear slightly browned and frittata is firm.

*I just popped a sweet potato in the microwave for a few min after poking some holes in it and then chopped it up after it cooled down

 

Sweet Potato and Kale Frittata

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Fall is here now so that means lots of warm autumn flavors and ingredients like pumpkin, apples and sweet potatoes. While it is still pretty warm here in south Florida, it is October and I am ready to make some fall recipes.

Pumpkin has many nutritional benefits and adding pureed unsweetened pumpkin to baked goods not only adds a different flavor but also adds vitamin A and dietary fiber, both things that are often lacking in desserts. And not to mention the calories added from the pumpkinare relatively low.

A few years ago I made a gluten free pumpkin cake for Thanksgiving dessert and it was moist, pumpkiny and delicious (the recipe can be found here: Pumpkin Cake). However, I wanted to alter the ingredients slightly to my liking and put the batter in a muffin tin so I can have perfectly portioned mini cakes, instead of having to slice a cake. I did add some chocolate chips to make it more dessert like but if you prefer more of a muffin appropriate for breakfast, you can leave those out.

Mini Pumpkin Cakes

Makes 12 cupcakes/muffins

Ingredients
1 Cup Unsweetened Canned Pure Pumpkin Puree
2 Cups Almond flour
3 Eggs
1 Teaspoon Baking Soda
1/4 Teaspoon Salt
1/4 Cup Unpacked Brown Sugar
1/4 Cup Honey
2 Tablespoons Canola Oil
1 Teaspoon Vanilla Extract
1/4 Teaspoon Ground Ginger
1/4 Teaspoon Ground Nutmeg
1/2 Teaspoon Allspice
1 Teaspoon Ground Cinnamon
Cooking Spray
1/2 Cup Dark Chocolate Chips (optional)

Directions
Preheat oven to 350 degrees fahrenheit. Add almond flour, brown sugar, salt, baking soda and spices to a large mixing bowl and whisk together. Add eggs,pumpkin, honey, vanilla extract, and oil to a smaller mixing bowl and stir. Slowly add wet ingredients into dry ingredients, mixing until uniform. Add chocolate chips to batter and mix in if desired. Spray 12 cup muffin tin with cooking spray and fill each cup until about 3/4 full. Bake in oven for 20 min or until toothpick inserted in center comes out clean.
Mini Pumpkin Cake and Poppy

Nutrition Info (per muffin)

With Chocolate Chips
Calories: 230
Fat: 14g
Carbohydrates: 20g
Protein: 7g
Fiber: 3.3g

Without Chocolate Chips
Calories: 180
Fat: 11g
Carbohydrates: 14.5g
Protein: 6.5g
Fiber: 2.6g
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