I have taken my original banana nut bread recipe and cut the fat in half!
- 1 egg instead of 2 eggs
- 1/2 stick of butter (instead of full) and 1/2 cup unsweetened applesauce
This delicious banana nut bread recipe contains 50% whole grain flour thus providing you with some fiber in your diet.
It tastes exactly the same! See the original recipe from my earlier post https://wellnessinspired.net/2014/06/25/banana-nut-bread-made-with-whole-grain-flour/
1 loaf = 12 servings
- 4 tbsp (1/2 stick) butter at room temperature
- 1/4 cup sugar
- 1 eggs
- 1/2 cup unsweetened applesauce
- 1 cup all-purpose flour
- 1 tsp baking soda dissolved in 1 cup of hot water
- ½ tsp salt
- 1 cup whole wheat flour
- 3 large ripe mashed bananas
- 1 tsp vanilla extract
- ½ C walnuts, coarsely chopped
- Preheat oven to 350oGrease the pound pan
- Cream butter and sugar till light and fluffy
- Add eggs one at a time beating well after each addition
- Sift all-purpose flour and salt together
- Add baking soda dissolved in hot water
- Stir in whole wheat flour and mix well
- Fold in mashed bananas, vanilla extract, and walnuts
- Pour mixture into pan and bake 50-60 minutes or till the cake tester comes out clean
- Let it cool for 10 minutes before removing the loaf from the pan
Ever wonder if your mother’s old saying that garlic was good for your heart was just an old wives tale or if it actually had some basis? Well, during my dietetic internship, my partner and I were determined to find out if it was true.
Garlic is claimed to have cardiovascular protective properties, particularly to lower cholesterol. Cholesterol is basically a fat molecule that is found in animal products such as meat. It is essential for life because it is one of the major components that make up a cell membrane (of which our body has billions) and it can be turned into important hormones (chemical messengers in our body), and even Vitamin. Too much cholesterol, however, can be bad news. It can build up in your blood vessels and cause atherosclerosis, which is fatty plaque buildup that can eventually clog your arteries and cause a heart attack or stroke.
Does Garlic help lower cholesterol? Meta-analysis of 10 studies that were conducted on the cardiovascular protective properties of garlic shows that it lowers total cholesterol when consumed as part of a healthy diet.
BOTTOM LINE: Person with extremely high cholesterol, LDL, and TG, cannot depend on raw garlic or garlic supplements to help in lowering the serum lipid levels. There is no harm in taking garlic to help reduce these numbers when they are part of a healthy diet. Not everyone will see a drastic reduction, and patients who are interested in taking garlic supplements should be advised that the therapeutic effect may not be clinically substantial.
I had been craving stuffed bell peppers for a while so I finally decided to try making them at home. My husband is not a big fan of stuffed bell peppers, so I wanted to make sure he would enjoy it as well. Turns out, they are super easy to make and my husband loved it because I added a secret ingredient!
Whats the secret ingredient?
Garam Masala is a very common Pakistani/Indian ingredient that you find in a number of South Asian recipes! Garam Masala is a combination of 8 ground spices that has a unique flavor & a distinctive aroma. Read my post to learn how to make it at home!
Serving Size: 1 Bell Pepper; Calories: 400 – 425 kcals (depending on the size of the bell pepper)
First cook the beef. For that you will need:
- 1 lb lean beef
- 1 cup chopped onions
- 1 Tbsp ginger and garlic paste
- 1 tsp salt
- 1 tsp red pepper
- 1/2 tsp turmeric powder
- 1 tsp garam masala
- 4 Bell Peppers
- 1 cup cooked brown rice
- 0.75 cup marinara sauce
- 1/8 cup Mexican blend cheese
- Preparing the meat:
- Place the beef in a non-stick pan on medium heat and put ginger & garlic paste, salt, red-pepper and turmeric powder.
- Let it cook for 15 minutes until the meat has turned brown and some of the water from the meat has dried
- Add chopped onions and cook until all the water has dried
- Add garam masala and stir well. Remove from the heat.
- Boil water
- Remove the top of the bell pepper and hollow out the bell peppers
- Put the bell peppers in boiling water for 5- 7 mins
- Mix beef, rice, and sauce in a bowl
- Stuff the bell peppers with the beef, rice & sauce mix
- Top each bell pepper with cheese
- Bake at 400 degrees for 30 minutes
- Serve hot
Garam Masala is a very common Pakistani/Indian ingredient that you find in a number of South Asian recipes! Garam Masala is a combination of 8 ground spices that has a unique flavor & a distinctive aroma. Having a home made fresh batch at hand makes it all the more better!
- White Cumin Seeds- 1 cup
- Whole Black Pepper – 1/2 cup
- Cloves – 1/4 cup
- Big Cardamom – 12 whole
- Small Cardamom – 25 whole
- Nutmeg (remove the shell) – 1 whole
- Mace – 1 Tbsp
- Cinnamon – 12 sticks (1 inch each)
- Place all ingredients in a bowl
- Heat the ingredients in the microwave for 1 minute
- Let the mix cool down
- Blend the ingredients
- Use a sieve to sift the ingredients
Your Garam Masala is ready for use to make delicious recipes! It can be stored dry at room temperature.
This Quinoa recipe is super easy to make and very delicious in addition to being a good source of protein an fiber — my husband absolutely loves it (well…he has no choice)! It goes well as a side with grilled chicken or even as a meatless entree served with avocado!
Here is the skinny on Quinoa
- A source of fiber and protein
- A source of potassium and iron
- Gluten free
Serving Size: 1 Cup; Calories per serving: 240 Kcals
- Quinoa, 1 cup
- Water, 2 cups
- Tomatoes, 1 cup chopped
- Jalapenos, ½ cup chopped
- Corn, canned, no-sodium (drained), 1 can (approx 15 oz)
- Black Beans, canned, low-sodium (drained), 1 can (approx 15 oz) – I prefer to use dry black beans instead of using canned.
- Cumin powder, 1 tsp
- Red chili powder, 1 tsp
- Salt,1 tsp
- Lime, 1
** once i even added taco seasoning to spice it up 🙂
- Place all ingredients in a large pot.
- Cover and simmer (medium low heat) for approximately 20 minutes or until no water is left.
- Top with cilantro and squeeze some fresh lime juice.
P.S. Canned diced tomatoes and jalapenos can be used as well.
Serving size is very important when it comes to eating healthy! Do not eat directly out of a box because you won’t know how much you ate. Serve yourself a measurable amount and enjoy the treat! #BeMindful
Healthy Shopping Tip
If you go shopping when you are hungry, you may end up in the wrong aisle! Make conscious decisions. #healthyshopping #smartshopping