Tag Archives: Banana

a remedy for the hard days

Health is such a fickle thing. You can feel strong and so good for so long that you start to think that you will never get sick again. That you are just above getting sick. Then, midterms come around, you stay out late a couple times, you work out because you miss it, and BAM – you transform into a walking zombie. My symptoms include…
 an aversion to vegetables
 ice cream dependence
 pain with deep inhalation
 an old man’s weeze
 a sore throat upon waking that only lasts an hour
 constantly tired
 crabby pattys.
My cure?

Chocolate Chip Banana Walnut Bread

this photo does not do the bread justice, I waited until there was only one slice left to photograph it… ;) 

This bread is undeniably delicious and perfect for breakfast, a snack, or even as a warm dessert with a scoop of  vanilla ice cream. It isn’t too sweet to have in the morning, but you can reduce the flour and increase the sugar if you want it to be extremely sweet and dessert-like.

Wet ingredients

  • 2 eggs
  • 2 ripe bananas
  • 4 tbsp butter
  • 2 tbsp almond butter
  • 3/4 cup sugar or NuNaturals Baking Blend
  • 1 tbsp molasses
Dry ingredients
  • 1  1/4 cups white whole wheat flour
  • 1/2 cups wheat bran (you can just use more flour or ground flax, the purpose is increased fiber)
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/2 tsp salt
  • 1/4 tsp nutmeg
  • 1/3 – 1/2 cup chocolate chips (depends on your taste, I wanted less)
  • 1/2 – 3/4 cup walnuts (depends on your taste, I wanted tons)
Preheat the oven to 350. Combine all the wet ingredients and mix well. In another bowl, combine all the dry ingredients (except the choco chips and walnuts) and mix well. Pour the wet over the dry and mix well with a spatula. Fold in the walnuts and chocolate chips. Bake for 60 minutes or until the top is lightly browned and it passes the knife test.

Benefits:

Flax * high in B vitamins, magnesium, and f-f-f-fiber! It has more omega 3 fatty acids and antioxidants than any grain!

Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).

Cinnamon * High in antioxidants. Also aids in controlling blood sugar levels. Why does blood sugar matter? Spikes in blood sugar are bad for your health because they cause your body to increase insulin production. Insulin, among many other things, tells your body to store fat. Therefore, eating a sugary/high-in-simple-carbohydrate meal = blood sugar spike = insulin spike = store fat. Even worse, years of insulin spikes can lead to insulin resistance, which can then lead to diabetes.

Walnuts * contain the healthy monounsaturated fats!

Broiled goat cheese and honeyed banana crostini

This was just a little post workout snacky!

Obviously, these aren’t technically crostinis, but using a whole grain english muffin is quick and just as tasty!

As delicious as it is simple.

Broiled Goat Cheese and Honeyed Banana Crostini

1 whole grain english muffin

1-2 oz goat cheese

half banana, thinly sliced

drizzle honey

sea salt

Toast the english muffin. Top with goat cheese and banana slices. Broil for a few minutes. Drizzle with honey and a dash of salt.

The last bran muffin recipe you will e v e r need.

As you know, I make muffins all. the. damn. time. My bran muffins were always just slightly off. They were either a little too branny or not enough. Too moist or too dry.

Never again.

I have finally found the perfect ratios of

bran to wheat

baking powder to flour

wet to dry

banana to egg

.

I seriously recommend you book mark this recipe, that is, if you like bran muffins. :)

I couldnt decide if I wanted to make nutty banana bran muffins or dark chocolate banana bran muffins, so I made a batch of go-either-way batter and made both!

All you gotta do is make the batter and then divide it into however many bowls (corresponding to how many different flavors).

I divided my batter into two bowls. To one I added dark chocolate chips, and to the other I added ground (this is KEY) walnuts and almonds.

Recipe: Makes 10 muffins

Mix the dry ingredients in one bowl and the wet in another. Pour the wet over the dry and stir with as few swoops as possible. Pour into a greased muffin tin. Bake at 350 for 30-40 minutes.

Note: Soak your grains first! This is a good resource.

Dry ingredients -

1 1/2 cups whole wheat pastry flour

1 1/2 cups wheat bran

1/2 cup sugar

2 tsp baking soda

pinch salt

ground, toasted walnuts & almonds (if making the banana nut muffins only)

Wet ingredients –

2 large super ripe bananas

1 medium egg

1 cup milk

1/2 tsp vanilla extract (if making the chocolate chip muffins only)

Benefits:

Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Nana Bran Muffins

This recipe is based on my Old Man Bran muffins. I wanted to make them sweeter and give them a punch of flavor, so I added in banana and subbed in coconut milk. If you are looking for good breakfast muffin that you can have on a daily basis, this is definitely a good option. Lots of fiber and flavor… my foodie faves ;)  wahahaha

Recipe: Makes 6 muffins

Separate the wet ingredients and the dry ingredients into separate bowls. Combine and mix with as few spatula swipes as possible. Divide into 6 muffin tins that have been sprayed with oil. Bake at 400 for about 20-30 minutes, until they pass the toothpick test.

Dry ingredients:

3/4 cup whole wheat flour

3/4 cup wheat bran

pinch salt

almost 1 tsp baking soda

almost 1 tsp baking powder

3 tbsp sugar

Wet ingredients:

almost 1 cup coconut milk

1 small super ripe banana

1 tsp vanilla

1 egg

Benefits:

Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Rollin’ with the punches

My last post was about the weirdest day of my life. A day or so later I had one of the worst evenings of my life. It is a long story, but basically one of my friends chose something material over me. Has that ever happened to you?

Maybe you haven’t been left in the ghetto of LA for hours at night during a major music event, but perhaps you have been ditched in some other context by a…friend?

I really can’t even wrap my mind around what happened. But something good did come out of the experience! My other friend, Emily, drove all the way from Huntington to LA to pick me up and rescue me! I didn’t even call her. She heard via text from a girl who was with my friend that I had been left. She dropped what she was doing, got in the car, and just drove. So caring and selfless!

And now I am back in Austin, Texas! THE LOVE OF MY LIFE. I have missed the people, the shopping, the food, the heat, the swimming holes, the events, the weirdness, the gigantic flagship Whole Foods…

I know this is supposed to be a food and health blog, but I haven’t worked out since that weights workout, or been able to make my own meals! This summer may be a bit challenging as far as cooking goes because I don’t actually have a home here anymore. When my mom got married to Steve, they moved to Waco. This is very unfortunate because Waco sucks. However, I make do by subletting or couch surfing. I am a very experienced couch surfer and can live out of a suitcase for months on end. But I hate it! I feel so guilty and never completely comfortable. Currently, I am staying at my friend Courtney’s house and I was able to bake muffins tonight! They are really good and a bit different from my original banana muffin recipe.

Nana-Flax-Yogurt Muffins

Recipe: Makes 6 muffins

Separate the wet and dry ingredients into separate bowls. Pour the wet over the dry and stir with as few swoops of a spatula as possible. Divide into 6 muffin cups. Bake at 400 for 22+ minutes. You definitely need to do the toothpick test because the yogurt makes the muffins cook slower. Mine were actually a little undercooked… So check them before taking them out for good!

Dry ingredients:

1 1/4 cups whole wheat flour

1/2 cup brown sugar (use a bit less because I used almost 1/2 and they were a little too sweet for my muffin taste!)

1 1/2 tsp baking powder  (I used almost a tbsp, way too much)

1 tbsp ground flax meal

a dash of salt

a few shakes cinnamon

Wet ingredients:

1/2 cup milk (of your choice)

3 tbsp vanilla greek yogurt

1 1/2 super ripe bananas

Benefits:

Flax * contains lots of fiber and omega 3’s (the healthy fats)!

Bananas * one of the best sources of high-resistance fiber and potassium.

Greek yogurt * has more protein than regular yogurt and is a good source of calcium!

Banana Walnut Oats

So this morning I tried a few new things with my oats. First of all, I used coconut milk instead of regular milk. Que rico! Tienes que probarlo inmediatamente. Periodo. Secondly, instead of the standard almond butter, I used macadamia nut butter! Macadamia nut butter is very interesting. It isn’t sweet like coconut butter and it isn’t as salty as almond butter. It tastes very creamy and savory, but doesn’t have an overtly strong flavor. I think it could pretty much go anywhere that you would want to put cream or tahini or a healthy source of fat.

I also am a huge fan of banana bread so I themed my breakfast accordingly:

Recipe: Serves 1

Pour 1/2 cup oats or oat bran, 1/2 cup of coconut milk, and a little under 1/2 cup water into a tall bowl. Microwave for 3 minutes.

In another bowl, microwave half a banana until melty, about 70 seconds. Stir the banana, a tsp of vanilla, a pinch of Maca, chia seeds, and salt into the oats. You can also add 1-3 tablespoons of egg whites for extra protein and creaminess.

Top with a spoonful of macadamia nut butter and crushed roasted walnuts. To roast the walnuts, put in the oven at 375-400 for a couple of minutes, until light brown.

Benefits:

Oats * Oats are complex carbohydrates, meaning they will not spike your blood sugar and are slow to digest.

Walnuts * A healthy source of monounsaturated fats, which are good for your hair, skin, and fat metabolism. They also have one of the highest concentrations of antioxidants of the nut family, along with almonds.

Macadamia nuts * Also a good source of monounsaturated fats and contain B vitamins and calcium!

Banana * Potassium, doy.

Banana-Almond Butter Oats

This breakfast is pretty standard for me. Oats are so versatile, you can theme your breakfast any way you want. This creation is banana-almond oats! Coconut butter on top is also a favorite.

Recipe: Serves 1 lazy lady/man.

  • 1/2 cup oats
  • 1/2 cup water
  • 1/2 cup milk (regular, almond, or coconut)
  • optional: tsp chia seeds
  • 1/2 banana, ripe
  • 1-2 egg whites
  • 1 tsp vanilla
  • salt, cinnamon, Maca powder (optional) to taste
  • 1-2 tbsp almond butter

Directions – Microwave 1/2 cup oats with a bit under 1/2 cup water, 1/2 cup milk, and an optional sprinkle of chia seeds for 3 minutes.

When it is finished, in another bowl, microwave half a banana for about a minute until hot and melty.

Stir into your oats 1tsp vanilla, a dash of salt, a dash of cinnamon, 1 tsp of Maca powder, and 1-4 tablespoons of egg whites (depending on how much protein you want; they also make it creamy).  Then stir in your melty sweet banana and top with a heaping tablespoon of almond butter!

Benefits:

Oats * A slow digesting carbohydrate that will keep you full for longer and not spike your blood sugar because of its high fiber content! Also contains potassium, phosphorous, pantothenic acid, and magnesium.

Banana * A good source of fiber and potassium.

Almond butter *A great source of monounsaturated fats! These are the fats that raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels!

Maca * Maca has been used by the Peruvians for thousands of years. It is claimed that Maca helps endocrine function which includes sexual function, metabolism, fertility, digestion, and brain function.

Chia * Used by the ancient Aztecs, it was considered food of the Gods. They contain omega 3’s, B vitamins, calcium, niacin, and thiamin. The ratio of protein to carbs to fat is perfect!

This will make you a breakfast eater.

This is my 2nd favorite oat combo. I ran out of shredded coconut and slivered almonds for a pretty topping, so lets just pretend…

Easy, Classic Oatmeal

Recipe: Serves 1. Gluten Free.

  • 1/2 cup gluten free rolled oats or oat bran
  • 1/2 cup milk (regular, almond, or coconut)
  • 1 banana, ripe
  • dash salt
  • dash chia seeds
  • tsp vanilla extract
  • tsp Maca (optional)
  • 1 large egg white or 2 tbsp egg whites
  • Toppings: coconut butter, almond butter, coconut shreds, sliced almonds, nuts, seeds, etc

Directions – Microwave half a cup of rolled oats (or oatbran!) with a little under half a cup of milk and half a cup of water for about 3 minutes. Be sure to use a tall bowl! In another bowl, microwave a frozen banana until its squishy, about a minute. Stir the banana, a dash of salt, a dash of chia seeds, a few drops of vanilla, a teaspoon of Maca, and a tablespoon or 2 of egg whites into the oats. Top with an overflowing tablespoon of almond butter and coconut butter. I put the almond butter into the spoon first and then pour the coconut butter on top. Top with a pinch of slivered almonds and shredded coconut!

Benefits:

Oats * A slow digesting carbohydrate that will keep you full for longer and not spike your blood sugar because of its high fiber content! Also contains potassium, phosphorous, pantothenic acid, and magnesium.

Almond butter *A great source of monounsaturated fats! These are the fats that raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels!

Maca * Maca has been used by the Peruvians for thousands of years. It is claimed that Maca helps endocrine function which includes sexual function, metabolism, fertility, digestion, and brain function.

Chia * Used by the ancient Aztecs, it was considered food of the Gods. They contain omega 3′s, B vitamins, calcium, niacin, and thiamin. The ratio of protein to carbs to fat is perfect!

Milk * Milk has calcium, vitamin D, and protein! Soy does as well.

Banana * Good source of potassium, fiber, and healthy sweetness.