diet

Chocolate Banana Protein Bread

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One of my friends gave me a recipe for ultra light banana bread. The thing is, I’m not one for substitutes (fake egg, chemical sugar substitutes, etc). I think there’s a trade off of biting the bullet for “real” ingredients over zero fat or zero sugar additives that may save you calories, but give you a nice serving of processed crap instead. I don’t want finding ingredients to be a bitch, I don’t want chemicals in there or for the flavor to leave a weird coating on my tongue. I want my food to be mostly clean, but I’m no die hard. That’s just me. And I’m an ass, so by no means do you have to agree. Point is, I’m eating this banana bread and without the egg substitute and with real sugar it’s good. It’s an absolutely fine banana bread. But I am trying to be very conscious of everything I put in my body. That banana bread didn’t give me anything. So how could I get it to give me more?

Well, for starters I added dark chocolate. Ya know, for the antioxidants or whatever the hell. I substituted some of the flour for organic protein powder, changed the sugar substitute to real sugar and reduced the amount, added a little fat for moisture, and now have a protein boosted Banana Bread/Muffin for a quick breakfast to go prior to work.

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Chocolate Banana Protein Bread

1 cup + 2 TBSP whole wheat flour (or all purpose or some mix of the two, doesn’t matter)

2 scoops (1 serving) Orgain Organic Chocolate Protein Powder

1/2 cup granulated sugar (Or sugar substitute. You do you.)

2 tsp Baking Powder

1 tsp Cinnamon

1/2 tsp salt

1 tsp Vanilla

1 1/2 to 2 cups smashed over-ripe bananas

2 eggs

2 TBSP Greek Yogurt (or light sour cream or regular sour cream or 0% greek yogurt)

1/2 cup Apple Sauce (or no sugar added applesauce)

1/4 cup Ghirardelli dark chocolate bittersweet chips

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Preheat ye olde oven to 350 degrees. Take a bread pan or muffin tin (makes 8 muffins) and spray with non-stick spray. Mix everything, except the chocolate in a bowl. Seriously. Just chuck it all in at once, skip the pomp & circumstance of sifting this or blending that or creaming. Screw that. Just put everything in a bowl and mix it with a hand blender, a good spoon, or your kitchenaid mixer. Once mixed well and mostly smooth, pour the batter into your prepped bread pan. Sprinkle the chocolate chips on top. Bake for 40-45 minutes for bread (35-40 minutes for muffins) or until a tooth pick comes out mostly clean. I like my bread moist, a little dense. If you want yours dryer or more cake like, cook it longer.

Let cool for an hour at least. I took mine out of the oven and let it cool a good couple of hours, then I sliced it into 8 pieces, wrapped them individually, and stacked them in the fridge for a quick grab-&-go breakfast for during the week. Each slice has less than 200 calories, 3 grams of fat, and about 8 grams of protein. That’s a lot less sodium, less fat, and less calories than an Odwalla, Kind, or Clif Bar and more protein than the Kind. And CHOCOLATE! Boom.

 

 

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Chicken Pot Pie

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Using trimmed chicken thighs and herbs de Provence with lavender kicks up the flavor of this classic for a modern twist without ramping up the calories in kind. Sure, it’s called “Chicken Pot Pie”, but in these parts it’s known as CHICKEN POT AWESOME.

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Ingredients

1 lb boneless, skinless chicken thighs trimmed of any excess fat and cut into 1″ chunks

3/4 cup roughly chopped carrots

2/3 cup frozen peas

2/3 cup frozen corn

1 cup chopped mushrooms (“Optional,” my husband says. They’re not.)

1 cup chopped celery or fennel (I prefer the fennel)

1/3 cup butter

1/2 cup chopped onion

1 clove garlic, minced

4 tsp kosher salt, divided

2 tsp black pepper, divided

1 1/2 tsp herbs de Provence (if you can get it with lavender it’s better)

1/3 cup flour

1 1/4 cup low sodium chicken broth

1/2 cup dry white wine

2/3 cups milk

2 9″ frozen pie crusts or pie dough

 

Preheat oven to 425 degrees.

Roll you pie dough into a deep casserole pan, leaving enough to top the pot pie if using. If you are going with 2 pie crusts, one will be your bottom and the other will be used for the top. I used pre-made pie crust in the aluminum pans, but turned one out and pressed it into my oval casserole pan, while rolling out the other for the top and it just worked fine.

In a medium pot heat 1/2 TBSP vegetable oil and combine chicken, carrots, peas, corn, mushrooms, and celery or fennel. Sprinkle with 2 tsp salt and 1 tsp black pepper, and sauté over medium heat for about 6 minutes. Carefully add enough water to cover chicken and veggies, leaning away so steam doesn’t hit you in the face. Crank heat to high, cover, and boil for 10 minutes. Drain and set aside. This step can be done as much as a day in advance if need be. Simply store in an airtight container in the fridge and take out about 30 minutes before you’re ready to assemble the pie.

In a bowl or large measuring cup, mix the wine, broth, and milk. In a saucepan over medium heat cook the onions and garlic in the butter until soft. You don’t want these to brown. Mix in the remaining salt and pepper, and herbs, toasting a little while, stirring for an additional 1-2 minutes. Add the flour, followed by one fourth of the liquid mixture. Stir until incorporated. Continue mixing the liquid in batches, stirring until incorporated each time. Once the liquid is well mixed and smooth with the onions, garlic, and herbs, let slightly thicken an additional couple of minutes (should coat the back of a spoon). Remove from heat.

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Pour the chicken and veggie mixture into the bottom pie crust. Pour the liquid flour-onion mixture over the top of the chicken, letting it move down and around every thing. Cover this deliciousness with the top crust, sealing the edges with the tines of a fork or your fingers. Cut 4 or 5 vents in the top about 1 inch long to allow steam to escape while baking. If you’re feelin’ fancy (and that’s okay) you can use extra pie dough to make a design on top or whisk an egg with 2 TBSP water for an egg wash to brush on for an extra shiny golden crust.

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Bake for 34 – 38 minutes until the top is nice and golden brown and the insides are bubbling hot. Allow to cool 10-15 minutes before serving. We didn’t bother to serve ours with a side of anything, though I suppose mashed potatoes might be the norm or sautéed spinach might be good. The fact of the matter is any other food would simply detract from the pie, and who wants that? No one, that’s who.

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Kale Chips

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This may be the hippy-est thing I’ve ever said, but I love me some Kale Chips! Take a bunch of Kale (or two) and dry them out in your oven for crispy, delicious, and addicting healthy treats. When you make this, bake as much Kale you have time for. They cook down more than anything else you will ever bake. It’s like sautéing spinach. So, if it’s a rainy afternoon with hours to kill, do a number of bunches and keep them in zip lock bags, then re-toast to eat as snacks throughout the week. This is time consuming, but EASY, and definitely worth it.

Easy peasy!

Ingredients

1 bunch Kale (1 bunch as a snack per every 2 people is a good rule of thumb)

1 TBSP fresh lemon juice, divided

1 tsp Cayenne, divided

1 TBSP olive oil, divided

Kosher or Sea salt to taste

If you’ve got a convection oven use it. Preheat oven on convection to 280. If you’re using a regular oven, preheat it to 325. Rinse kale and cut the leafy part away from the stalk as best you can. You want large pieces because these suckers are going to contract more than Shrinky Dinks. Spread out your future chips on tea towels to dry a bit (you can do this long in advance to preheating the oven if you’d prefer to make them fresh later on). This will also give you an idea of how many batches you’ll have to do based on the size of leaves, cookie sheets, and oven size. This is important; the number of batches will of course be the way you’ll need to divide the lemon juice, salt, cayenne, and olive oil. If you’re good at eyeballing or winging it, do so!

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Scoop a cookie sheet’s worth of kale leaves (about 12-20) into a bowl and sprinkle with fresh lemon juice (I would just squeeze a half of a lemon through my fingers each time), a pinch of cayenne, enough olive oil to lightly coat most without being overly greasy, and a sprinkling of kosher or sea salt. Toss with tongs or hands. Place kale in an individual layer on parchment paper lined cookie sheet. Immediately rinse your hands of any cayenne residue once you’ve got your kale placed. Bake for about 12-14 minutes in convection or 23-27 minutes on a regular oven setting. Some edges may brown; that’s absolutely fine. Place crisped leaves on a cooling rack for 10 minutes. Continue baking in as many batches as needed. You can store in ziploc bags for up to a week and retoast whenever needed.

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Cedar Plank Salmon with Hollandaise

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I can’t eat like I used to. About a year and a half ago I picked up running for some ungodly reason, and damned if it hasn’t had a fantastic effect on my health. So for Christmas Eve I’ve decided to make a wonderful dinner that’s also on the lighter side: Salmon Filets on cedar planks. Of course to aid in people feeling like they’re over-indulging I’ll be adding richness in the form of a fresh hollandaise sauce.

Cedar Plank Salmon with Hollandaise

Ingredients

4 salmon filets (4 – 6 oz each)

2 Cedar planks, roughly 6″ x 12″ or so (Optional)

Marinade

3 gloves garlic, minced

4 TBSP Olive Oil

2 TBSP fresh squeezed lemon juice

1 TBSP fresh parsley, chopped

2 tsp black pepper

1 ½ tsp salt

 

Hollandaise

4 egg yolks

1 TBSP fresh squeezed lemon juice

½ cup unsalted melted butter

1 tsp salt

¼ tsp cayenne pepper

½ tsp tarragon

½ tsp black pepper

2 tsp white vinegar

Soak your cedar planks, if you’re going that route, for at least 2 hours in lightly salted water. Meanwhile whisk marinade ingredients and pour over salmon filets. Allow to marinate in refrigerator for about 20-30 minutes, turning once.

Heat oven to 400. If not using cedar planks, spray a glass pan or cookie sheet with non-stick spray or cover in aluminum foil, and place salmon skin side down on cookie sheet or plank. Bake salmon uncovered for 12-16 minutes or until it flakes easily with a fork. Cook until the internal temp of 130-135 degrees is reached; the more you cook salmon the “fishier” tasting it will become. Me? I like my fish to lack any “fishiness” and aim for just a warm center, about 12-13 minutes of cooking.

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While the salmon is baking, get your hollandaise together. I’m not going to lie: This isn’t fun to make. Is it worth it? Yes. Will your arm whisk those yolks so much that you’ll feel it 12 hours after finishing your meal? Probably.

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Whisk the egg yolks and lemon juice together in a stainless steel or glass bowl until they’ve thickened a bit. Please the bowl over a saucepan containing water that is barely simmering (or a double boiler if you got one); make sure the water level is low enough that it does not touch the bottom of the bowl you’ve placed over it. While whisking the egg yolk mixture, drizzle in the melted butter. Once incorporated, remove the bowl from the heat and whisk in the salt, peppers, and tarragon. If the sauce becomes too thick, whisk in the white vinegar. If the sauce is too thin move it back over the simmering water for another couple of minutes while whisking constantly. It should be thick enough to nicely coat a spoon, but still be drizzled over your yummy target of fish, poached eggs, artichoke, etc.

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Once your salmon is out of the oven drizzle about ¼ TBSP of Hollandaise sauce over every 1 oz of fish. If you’ve got fillets that are roughly 4oz each, I would recommend a mere 1 TBSP of Hollandaise per filet, as you want to TASTE the salmon. Sure, there will be some who want to drown the protein in the Hollandaise, but they really just want the Hollandaise, not the fish. And, besides, if you have some Hollandaise left over, you can store it in tupperware in the fridge for up to 2 days and reheat by whisking over the double boiler again, i.e. EGGS BENEDICT FOR BREAKFAST THE NEXT MORNING!! Whoot to the Whizoot.

Serve with rice, a simple salad, or even grilled asparagus with shaves Parmesan.

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Greek Yogurt Lemon Herbed Aioli

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Is this actually an aioli? Nope.

But it is one hell of an easy and tasty sauce that can make good apps and dinners GREAT.

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Dipping Aioli

1 cup 2% plain Greek Style Yogurt (you can use 0% as well, it just won’t be quite as thick)

2 TBSP mayonnaise

1/2 tsp dill

2 tsp dried parsley

1 tsp black pepper

1 tsp kosher salt

Zest of 1 lemon

Juice of 1/2 lemon

Mix all ingredients in a bowl. Chill for at least 1 hour for flavors to marry. Will keep in tupperware in the fridge for 3 to 5 days. Great on chicken burgers, crab cakes, grilled veggie sandwiches, salmon filets, fried artichoke hearts, etc. etc.

Alternate – If you want to knock the socks off of your guests the next time you serve them buffalo wings, mix in 2-3 TBSP of Gorgonzola and 1 TBSP sour cream to this recipe instead of putting out bottled blue cheese dip.

Spicy Coconut Green Curry Chicken

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I have two problems in life. One is that I am never, not ever not in the mood for Asian food. The other is that I love too much. But this is about the first issue. When I want flavor, food I’m not going to feel too guilty about eating, and something fun in the kitchen I turn to Thailand, China, India. I feel bad for my friends who are never, not ever not hungry for pizza. Boo pizza. Tonight I need a curry.

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Spicy Coconut Green Curry Chicken

2 TBSP olive oil, divided

2 large chicken breasts

1 medium Onion chopped

3 cloves garlic, minced

1 heaping tsp chili paste (or more depending on how spicy you’d like it)

1 TBSP ginger

3 TBSP Thai Kitchen Green Curry Paste

1 can (13.5 oz) coconut milk. You can use the light version, but it may not thicken as much

1/4 cup chicken stock

Juice of 1 lemon

Heat 1 tablespoon of olive oil over medium high heat until just smoking. Drop the chicken breast into the pan, sprinkle with a little salt and pepper, and brown, about 4 minutes a side. You’re not looking to cook them through, just brown them. Remove from the pan and set aside.

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Add the remaining tablespoon of oil and heat over medium high. Add the chopped onion, garlic, ginger, and chili paste and sauté until softened, about 5-7 minutes. Add the curry paste and stir. Mix in the coconut milk, chicken stock, and lemon juice, stirring to combine. Turn heat to medium and let simmer until reduced, about 15 minutes or so; stir every 3 minutes or so.

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While that’s reducing, cut the chicken breast into 1 inch cubes. Add back to the simmering curry during the last 7-10 minutes of simmering until cooked through.

I served mine over white jasmine rice with steamed peas, and broccoli, though if I had cauliflower it would have been far more fitting and traditional that the broccoli. I also sprinkled a little cilantro on top, just because I needed a little added color; parsley would have been good, too. Awesome: Flavorful, spicy, creamy, rich, and bright.

Austin Gastro Graze 6: Stiles Switch

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So, I haven’t written a Gastro Graze in a while. We have been trying to cut back on eating out, but the amount of new eateries popping up in Austin hasn’t slowed. Yesterday Chip and I decided to try Stiles Switch, a new local barbecue joint on North Lamar.

Stiles Switch has a nice location with an industrial feel and, best yet, lots of parking. That being said, it was 1:30pm on Saturday…and the place was almost empty. The interior of the restaurant was very clean and well kept, and it has a more established feel than the 10 months it’s been open. The gentlemen behind the counter were very nice, as well. For our lunch, Chip and I decided on BBQ staples: 6 pork ribs, 1/2 pound of brisket, and cole slaw. There wasn’t an option for moist (fatty) or lean on the brisket, and we didn’t notice that they also served sausages until after we’d paid for lunch, so I would go back to try their jalapeño cheddar offering. I generally stay away from chicken at BBQ places, which Stiles does serve, only because of its tendency to be dry. We also got a root beer and an orange soda. The total came to $31, which means they’re a bit pricier than Black’s or Smitty’s out in Lockhart, but that’s the price of not having to drive an hour out of town.

Ribs are a staple when gorging myself on smoked meats. A rub can make or break them; I find Cooper’s to be too black peppery though Chip disagrees. Stiles had a decent rub on their ribs, however, that was a good balance of smokey, sweet, salty, with the flavor of pepper coming through without being over-powering. Our lunch order came with a cup of the Stiles sauce which was…interesting. I’m not a big fan of BBQ sauces, but they seemed to be attempting a new spin. Rather than use a base of ketchup in their sauce, it tasted heavily of canned tomato soup. It was odd to say the least, though not all together bad, but most of it remained when Chip and I finished eating.

Stiles Switch sells two kinds of cole slaw and we got a small serving of each. I’m generally not a fan of mayonnaise based cole slaws, but theirs was tasty and not heavy. Chip felt it seemed to be a very basic slaw, however, and nothing special. The other slaw they served was a lemon vinaigrette variety, which was  flavorful and bright, and a nice change of pace from the usual offering. Stiles also offered potato salad and macaroni & cheese, neither of which Chip or I tried.

Now to the brisket. I am picky about my brisket. It should be moist – but not too moist. Unfortunately, the brisket we had at Stiles was closer to beef jerky than to juicy, tender brisket found at Iron Works or Franklin’s. As you can see on the left side of the picture, this brisket is dry. It was also cut very thick, which only served to make its texture all the more unappetizing. Between the two of us, Chip and I only finished one piece of our 1/2 pound of brisket. The bark was tasty, but was ultimately too tough to enjoy.

Would I return to Stiles Switch? Yes, because I would like to try the sausage, and maybe even give the brisket a second chance, but it won’t be any time soon. Would I recommend it? Probably not. My issue that barbecue is not cheap, and there’s so much competition near and far in this area, that a restaurant really can’t afford to make less than great.