How to Use Over-Ripe Bananas

I love smoothies.  I first had one when I stayed at a bed and breakfast in Buchanan, West Virginia.  We were the only guests that weekend and the chef took a lot of time preparing our breakfasts and lunches.  The only problem with smoothies is that most are high in calories.  This smoothie, from Everyday Happy Herbivore, by Lindsay S. Nixon, is absolutely amazing.  Smooth and rich, my husband Michael said, "It can't be healthy, it's too good."  It comes in at 334 calories, which is still nothing to snicker at, but as smoothies go, on the light side.  It's also a great way to use up those bananas that ripen a bit too quickly.  Just peel, and pop into a zip lock baggie and put in the freezer.  Then when you're ready to rumble, so are your bananas.  Enjoy! (My comments in bold.)

Banana Smoothie

Serves 1 (I often double--my blender handles it just fine.)
Ms. Nixon calls this a "cheater" recipe because it has peanut butter.

2 frozen bananas
1 tablespoon smooth peanut butter (I like chunky and I get it from a local store that just grinds the peanuts and adds nothing else.)
1 tablespoon unsweetened cocoa
1/4 cup non-dairy milk (I usually add a few tablespoons more for consistency)

Combine all ingredients in a blender and whiz until smooth, adding more non-dairy milk as necessary.

Nutritional Information:  334 calories, 10.1 grams fat, 65 grams carbohydrates, 9 grams fiber, 31.9 grams sugars, 9.1 grams protein

Sorry I don't have a photo, but I'll try to add one later.
 

Apple Fritter Cups or Baked Apple Fritters

Always looking for something healthy in the snack line, I came across this in the Everyday Happy Happy Herbivore, by Lindsay S. Nixon.  I've been very pleased with every recipe I've tried from this cookbook.  My comments are in bold text.

Ingredients:
1 1/2 cups chopped apple (skin optional)  If it's organic I use the skin.  If not, I peel.
1 teaspoon cinnamon, divided
1/4 cup light brown or raw sugar
1 cup non-dairy milk
1 teaspoon apple cider vinegar
2 cups whole-wheat pastry flour
1/2 teaspoon salt (didn't use)
1/2 teaspoon baking powder
1/2 teaspoon baking soda
dash of ground nutmeg or ground ginger (I used nutmeg this time.)
2 teaspoons vanilla extract
Basic Glaze (to follow)

Instructions:

1. Preheat oven to 350 degrees F.
2. Fill muffin tin with paper liners and set aside.  If planning to eat warm, lightly spray papers with oil to prevent sticking.  If you cool, papers will peel off nicely without oil.)
3. Toss 1 cup of chopped apples with a few dashes of cinnamon and a little brown sugar until well coated and set aside.  (This is the topping.)
4. In a small bowl, whisk flour, salt, baking powder, baking soda, and 1/2 to 3/4 teaspoon of cinnamon, plus a dash of nutmeg or ginger, and stir to combine. Whisk in sugar, then pour in milk mixture.  Add vanilla and remaining 1/2 cup of apples and stir to combine.
5. Spoon into muffin cups, filling just a tad more than halfway.  Add sugar-cinnamon apple topping to each.
6. Bake 15 to 25 minutes, until a toothpick inserted in the center comes out clean.  I did 15 minutes, but I have a very hot oven.
7. Meanwhile, make Basic Glaze, substituting1 teaspoon of liquid with 1 teaspoon of pure maple syrup (optional).  That's what I did.
8. Drizzle warm fritters with glaze.

Nutritional Information (1 fritter without glaze):  102 calories, 0.4 grams fat, 20.9 grams carbohydrats, 2.4 grams fiber, 5.5 grams sugars, 2.7 grams protein



Basic Glaze

1 cup powdered sugar
5 tablespoons non-dairy milk

Combine sugar with non-dairy milk and stir until a glaze forms.  If it's too thick, add more liquid.  If too thin, add more sugar.

Nutritional Information for 1 tablespoon:  61 calories, 0 grams fat, 15.2 grams carbohydrates, 0 grams fiber, 14.9 grams sugars, 0.1 grams protein.

By Request

Seitan And Mushroom Stew
From: The Everything Vegetarian Slow Cooker Cookbook
By: Amy Snyder and Justin Snyder

Ingredients / Serves 4

• 2 Tablespoons extra-virgin olive oil
• 1 yellow onion, sliced (I always use sweet onions)
• 4 garlic cloves, minced
• 1 cup carrots, chopped (this was two regular size carrots)
• 2 cups mushrooms, sliced (I used cremini)
• 2 cups seitan, cubed (You can used homemade or store bought.  This time I used store bought--Upton Naturals, traditional flavor, 8 ounces)
• 3 cups of your favorite vegetable broth (I made my own)
• 2 Tablespoons soy sauce
• 1 cup potatoes, peeled and cubed (I used red, and I didn't peel)
• 1 cup frozen peas
• 1/2 teaspoon sage
• 1/2 teaspoon
•  salt1/4 teaspoon pepper (I go light on the salt and heavy on the pepper)

1. In a saute pan over medium heat, add the extra virgin olive oil, onions, and garlic, and saute for 3 minutes.
2. Add the sauteed vegetables and all remaining ingredients to a 4-qt. slow cooker.  Cover and cook on low heat for 4-5 hours.

 Per serving:  Calories 207 / Fat 7 g / Protein 9 g / Sodium 891 mg / Fiber 9/5 g / Carbohydrates 28.5 g / Sugar 10 g

This is a very flavorful soup. I serve with homemade bread.  Even the hubby who isn't a huge fan of seitan likes it.