Betty Crocker's Banana Bread Gets a Facelift

What to do with overripe bananas besides hide them in smoothies?

This is my all-time favorite banana bread recipe from Betty Crocker's Cookbook, but now I've completely revised it to be completely, 100% healthy.  My kids think it tastes better than the original.  
Let's start with bananas that are high in potassium and low in salt. 

flavor savor ingredient

Instead of butter, we use a flavor savor: carrots baby food. Also, whole wheat flour, wheat germ, and raw sugar instead of refined sugar (turbinado sugar or raw sugar still has the molasses and contains the most nutritional value of sweeteners from the sugar cane). 

Banana Bread Slimproved 
1 c raw sugar (refined sugar if you don't have raw)
1 small jar organic carrots baby food
1 T Earth Balance spread (or butter)
2 eggs
3-4 mashed ripe bananas
2 T water
1 1/3 c whole wheat flour
2/3 c wheat germ
1 t baking soda
1/2 t salt
1/4 t baking powder
1/2 t cinnamon
1/2 chopped walnuts (optional)
Heat oven to 350°.  Grease bottom only of loaf pan. 

Mix sugar, carrots puree, Earth Balance spread.  

Stir in eggs until blended.  Add mashed bananas and water; beat 30 seconds.  Stir in remaining ingredients except nuts, just until moistened and then add nuts.  Pour into pan and bake 55-60 minutes.

RECIPE

Dressed to Kill - Balsamic Vinaigrette

I find that a quicker link between my children and salad foods is the dressing.   For beginner palates, something sweet boosts their appetite - dark brown sugar is my flavor savor.  I emulsify the dressing because my kids don't want to see a mess of ingredients.  Emulsifying, is the binding of the acid (balsamic vinegar) with oil.  To do so, you need an emulsifying agent which is usually dijon mustard or egg yolks, and then you incorporate the oil in a slow steady stream while mixing at a rapid pace.  I'm lazy, I like to use an immersion stick for blending.  Also, 3:1 ratio oil:vinegar.

Balsamic Vinaigrette
1/4 c. balsamic vinegar
2 t dark brown sugar
1 t minced garlic
1 T minced shallot

Blend ingredients.  In a slow steady stream mix in 3/4 c olive oil.

RECIPE

Bowling for Taste

Despite looking like a bowl of table scraps for the dog, these are fresh seasonings.   

After hearing “this tastes like cereal before anything good has been added to it,” I searched for ways to punch up flavor without having to douse everything in ketchup, syrup, and chocolate sprinkles.  I’ll admit that like Grandma Leona, I save everything that has cost me time shopping and chopping, especially those things that give me taste options.  In this bowl: limes, ginger, the tiniest capsule of Thai chili paste from a carryout meal, garlic, a shallot, the blue plastic contains leftover mole (Mexican sauce not the furry, blind rodent) sauce, a two-inch piece of lemongrass, a snack bag of olives from last week’s Greek food (mezze) platter.  Oh God, I'm a candidate for the "Hoarders" reality show. I've been known to take an extra container of cilantro from Baja Fresh for future meals - I figure it's their loss leader to my business.  The bowl goes in the produce drawer of the refrigerator until something green needs a lift.

My theory is that the higher the nutritional value of the food, the more leeway I have in seasonings.  For instance, don’t mind adding a tinge of sugar or agave syrup to salad dressing because I know it helps encourage salad eating.  But, French Toast might only get cinnamon (except for when it gets maple syrup) – I can’t fight the French.   The best thing about the go-to bowl is that it makes my meal prep fast and nimble.  I don't have to run out to the store for the missing ingredient and my food doesn't have to taste the flavor-void cereal.  

RECIPE

Reinvention + Cakes = Tasty Fishcakes

Everyone knows how good fish is for both the brain and body. I could cite tons of studies or just point out that without lots of fatty salmon, I doubt that Native Alaskans could have survived both the depressing lack of sunlight and rigorous physical challenges that accompany winter in the far northwest of our continent. Like the natives we stock up on our Omega-3's in the summer when the wild salmon start running up river and the price of salmon runs down at the grocery. Because it's still costly and only around for a brief season, we use every bit of leftover salmon. (Coincidently also the name of a grunge band).

Crabcakes are a great way to take a small amount of an expensive ingredient-crab-and transform it into a big taste. So why not Salmon Cakes? Big taste means that small portions are satisfying. We serve 2 per person and add a big salad on the side. With small portions we can indulge in a recipe that includes a bit of cream and even drizzle a teaspoon of melted butter or garlic mayonnaise on top.

The flavor savor in the recipe below is panko, japanese bread crumbs. They give bulk and structure without getting heavy and gummy. Also note the small amount of canola in the pan, these are pan seared NOT deep fried. Finally I REALLY recommend at least 30 minutes in the fridge or freezer to firm them up. It is sad when they fall apart between the plate and the pan.

Recipe (adapted from Rays Boathouse)

2 Tbs chopped shallot

2 Tbs chopped red bell pepper (sweet)

2 Tbs chopped parsley

Juice of one lemon

1 egg

1 Tbs sherry

2 Tbs cream

Dash of Tabasco

Pinch of salt

Grind or two of pepper

Pinch of celery salt (for reformed New Englanders)

1/2 pound cooked salmon or crabmeat

1/2 cup panko + more for breading cakes

Mix first 11 ingredients into a bowl then mix in 1/2 cup of panko.

Gently fold in flaked salmon or crab.

Form into flat patties about 2-3 inches in diameter.

Coat patties with additional panko by gently placing in flat bowl with panko and pressing in on each side.

Place in fridge for several hours or in freezer for 30 minutes.

Pan sear on each side over high heat keeping pan slick with a small amount of canola oil.

RECIPE

5 Minute Salad - 5 Ingredients

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An easy salad with a big taste. Good feta and aged balsamic are flavor savors to packing in loads of flavor with small amounts.  

1. Cherry tomatoes
2. Crumbled feta cheese
3. Chopped fresh basil
4. Dash of seasonings: salt and pepper
5. Balsamic vinegar

3 servings - 85 calories each

RECIPE

Spinach Egg Bites in Two Minutes

Chopped spinach, egg whites, a pinch of shredded cheese and then microwave in an egg poacher for two minutes. No oil needed. Get creative, add any veggie you have on hand. I find that it's easier to get veggies in the morning within some egg white concoction then to eat raw. Shredded lowfat cheese is another flavor savor, but also my vice. I limit where I can, but find that if I add a smattering (pinch, dusting, sprinkle) of cheese to eggs or a salad, I am delighted not deprived.
I added the garnish of cilantro for show, but loved it with the eggs. Note, the small plate to tell my eyes that I'm getting a lot of food.

RECIPE

Saturday Morning Pancakes

Kids don't refuse pancakes, they beg for them. Let's use that motivation to do some good. "You get them started," I told my 9 year old son, Griffin. He did most of the work while I read the paper.I arrived in time to sprinkle the pancakes with flax seed meal before he flipped them.
I portion the syrup into small bowls because I once saw Griffin dipping sausage into syrup. Also, we're big on the real deal maple syrup. It is higher in sugar content than the 'lite' versions, but it's real and not loaded with chemicals. A little goes a long way in flavor. Ah, maple syrup -- a fine flavor savor in flavoring baked goods and salad dressings.
Sliced berries and a glass of milk (carb + protein for peak energy).


Today's Pancakes, Tomorrow's Toastercakes

RECIPE