Banana Bread
(Serves 12)
NUTRIENTS PER SERVING:
199.8 Calories
3.0 grams Protein
8.4grams Fat
0.7g Saturated Fat
4.8 Monounsat Fat,
2.4 g Polyunsat Fat
31.6g Carb, 3.2g Fiber, 0.0mg Chol
35.9 IU Vit A, 1.0mg/IU Vit E
Bananas are one of America’s favorite fruit and rich in potassium. One banana contains 450 mg of potassium and 33mg magnesium. Most banana bread breads are saturated with butter and sugar. This one uses a small amount of canola oil instead and much better for your heart. Don’t use whole-wheat flour. It is too heavy for this recipe. Look for whole-wheat pastry flour instead.
INGREDIENTS:
3 very ripe bananas
½ cup honey
3 tablespoons expeller-pressed canola oil, plus a little more for oiling the loaf pan
1 teaspoon pure vanilla extract
1 ½ cups whole-wheat pastry flour
1 ½ teaspoons baking soda
¼ teaspoon salt
¾ cup chopped walnuts or pecans
Heat the oven to 350 degrees. Lightly oil a loaf pan. Mash the bananas and mix with the honey, canola oil and vanilla extract. Stir together the whole-wheat pastry flour, baking soda and salt. Add the nuts. Blend the two mixtures and spoon into a lightly oiled loaf pan. Bake for 40 minutes, until the center is set.
Spam Fried Rice
Ingredients:
2 cups steamed white Calrose rice
2-3 cloves garlic, minced
½ large yellow onion, diced
3 green onions (optional)
3 tbsp canola oil
2 tbsp sesame oil
2 tbsp soy sauce
2 eggs, scrambled
½ can Spam, diced and pan-fried
Salt (to taste)
Pepper (to taste)
Heat the canola oil in a large pan set over medium-high heat. Add garlic and carrots; sauté in pan until carrots have softened, about 5 minutes. Add the diced yellow onion, dust with salt and pepper, and continue cooking in the pan until the onion has turned translucent. Cook the onion some more until it has caramelized to a nice tan/light brown color.
Add the spam and eggs until the meat turned crispy, then set the vegetable-meat mixture aside in a mixing bowl. To the mixing bowl, add the sesame oil, soy sauce, and steamed rice. Mix thoroughly; pan-fry portions briefly on medium heat, stirring frequently. Enjoy.
43
From the kitchen of the Wellness Center