Chocolate Banana Protein Bread
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.
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 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
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.
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.
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!
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.
It’s getting’ Italian up in here. There are some inherent comfort foods in my life spawning from my upbringing and a really good pasta sauce is one of them. To Italian households your tomato sauce is a family recipe; other sauces, restaurants, etc just don’t taste right. As cold weather has finally started to settle in to Austin, I needed something filling and hot to warm my soul. When you want all the flavors without so much fat you can substitute the ground beef with ground turkey and serve with spaghetti squash instead of pasta.
1 lb 80/20 ground beef, preferable chili beef, a thicker grind (If you substitute ground turkey for this, be sure to add a cube of beef boullion when add the cans of tomatoes, stirring to dissolve.)
1 TBSP olive oil
1 TBSP butter
1 diced white onion
3 cloves minced garlic
1 1/2 TBSP Tomato paste
2 tsp dried basil
2 tsp dried oregano
2 28oz. cans of crushed or diced tomatoes
1/2 TBSP red pepper flakes
3/4 cup dry red wine (I used Cabernet Sauvignon, you can also use a good white for this)
1 TBSP low sodium soy sauce
The zest of 1 lemon
1 lbs prepared linguini, rotini, or 2 lbs prepared spaghetti squash
1 minced anchovy (strictly for glutamate flavor, adds no fishiness, but optional none the less)
Saute the beef over medium high heat in a deep pot or sauce pan for about 5 minutes, stirring constantly. You don’t want to cook it through, but you definitely want it to give up a lot of its fat. After few minutes, when a significant amount of grease has been rendered, but the meat has yet to really brown, turn off the heat and strain the meat with a slotted spoon into a bowl and set aside. Dispose of the rendered fat. If you want some added flavor, you can also do 1/2 lb beef with 1/2 pound ground pork, and you can use ground turkey for a healthier option, of course, skipping the step to render any fat.
In a deep pot over medium heat, add the olive oil and butter. Once the butter is melted and bubbling a bit, add the onion and garlic. Cook over medium heat until the onions are just transparent and the garlic is no longer raw, about 5-7minutes. Move the onions to one side of the pot, exposing a bare area and dollop the tomato paste there, to toast a bit, about 1-2 minutes. Stir the tomato paste with the onions and garlic, and then add the oregano and basil. Stir, letting the flavors marry and carmelize, about 3 minutes. Add the 2 cans of tomatoes, red pepper flakes, wine, and soy sauce, stirring well. Add the meat back to the sauce and let it simmer over medium heat for 10 minutes. Stir in the lemon zest, and allow the pot to continue to simmer over medium heat for another 10 minutes or so or until the sauce has thickened.
Serve over your favorite pasta or spaghetti squash and top with shredded fresh basil and Parmesan cheese.
Easy Peasant Bread
You don’t need a bread maker. You don’t need any special flour. All you need is some water, a couple of cups of all purpose unbleached, and a packet of yeast.
I generally make a loaf of this each weekend to give my household its bread fix through most of the week.
Depending on what’s planned for lunches, I’ll use the same dough to make rolls as well. This is very versatile and can be used in a number of ways, whether you’re planning on drizzling it with honey, smothering with jam, turning it into chewy garlic knots, or making a Dagwood. I always use King Arthur’s All Purpose Unbleached flour, but really you can use pretty much anything with this. That’s one of the greatest things about bread – mix together roughly the right ingredients and you’ll still wind up with bread.
Easy Peasant Bread
2 cups luke warm water
1 packet yeast (regular or rapid rise, it really doesn’t matter)
1 TBSP sugar or honey (your preference and, yes, the honey flavor will come through)
2 tsp salt
4 1/2 cups flour
1 TBSP Herbs de Provence (optional)
Heat up one cup of the water by either microwaving it for 1 minute or simmering on the stove until bubbles just barely begin to form at the bottom. Remove the water from the heat, pour into a small mixing bowl, and add in the sugar or honey to dissolve. Add the remaining cup of water (room temperature/straight from the tap) to the 1 cup heated water. Ideally, the two cups of sugared water should be between 95-110 degrees once combined. I stick my finger into the bowl and if it’s slightly warmer than room temperature, it’s good to go. You can also use a cup of your favorite beer in lieu of the cup of cold water to add a little more flavor to your bread. Sprinkle the packet of yeast over the top of the warm water and let it proof for 10 minutes are so. It should get a bit bubbly. If it all sinks to the bottom, the water was too warm and you’ve murdered your yeast. My condolences.
While your yeast is proofing, set to work on the dry ingredients. In a large bowl whisk together the salt, flour, and herbs if using. If you want to make garlic knots, now would be the time to swap out the Herbs de Provence with Italian seasoning or basil & oregano, add 1 TBSP garlic powder, and 1/2 cup shredded Parmesan cheese. Once the yeast is nice and bubble-tastic pour it over the flour mixture. You can use a mixer with a dough hook attachment if you’d like, but really the best tool for the job is your hands. Using your fingers and palm like a spatula, mix and fold the ingredients together until if forms a ragged dough. It should be fairly wet and sticky. Make sure you run the side of your hand around the edge of the bowl as well as incorporating all the flour at the bottom. Do not over mix the dough with a hook or your palm, otherwise it will get tough. You can still use it to make bread, but it will have a far less pleasing texture.
Once all the ingredients are mixed well and you have a nice, cohesive, albeit sticky dough, let it rest in the bowl, covered with a damp towel or plastic wrap in a warm area for an hour or so. It should puff up quite a bit, if not double in size. Once this happens, the dough is proofed and you have a few options.
Preheat your oven to 400 degrees.
You can spray a pyrex (8″ x8″) with non-stick spray or butter it and turn your dough right into it to rise a second time. That’s what I’ve done in these pictures. Allow the dough to sit about 20-30 minutes or until your oven is heated. It will rise during baking. Before putting the dough into the oven, slice the top about 1/2 inch down with a sharp knife or cut the corners toward the center, make 4 slashes that ultimately look like an X. This is optional, but adds to a golden brown crispy crust. Bake for 35-40 minutes.
You can also flour your counter top, turn your dough out, flour the top, and cut into rolls or knots.
If you do rolls, tear off a small ball of dough from the bowl, about 2-3 inches or so in diameter, and pat to the desired shape. Space each roll on a cookie sheet sprayed with non-stick or with parchment paper about 1 inch apart and bake at 400 degrees for 25-30 minutes.
If you decide to do knots, roll out the dough into logs about 6-8 inches long and about 3/4 inch thick. Loosely tie in a knot, and place on a cookie sheet the same as directed with the rolls. Brush with 2 TBSP melted butter mixed with 3 tsps garlic powder, 2 tsp dried parsley, salt, and pepper or sprinkle with shredded Parmesan cheese. Bake at 400 degrees for about 22 minutes or until lightly golden brown. I made the below ones a little crisper than normal this time, but they’re nice and chewy when they’re a little less done.
Which ever shape you choose, do your best to allow your bread to cool for 20 minutes or so. It’s hard to wait this out, believe me. And your house will smell amazing.
Use you bread to accompany an Italian food feast, eggs in the morning, ham & swiss for lunch, or just with a little butter and drizzle of honey for a snack.
Cedar Plank Salmon with Hollandaise
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
4 salmon filets (4 – 6 oz each)
2 Cedar planks, roughly 6″ x 12″ or so (Optional)
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
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.
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.
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.
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.
Alton Brown Bread Pudding Mashup
This is the bread pudding recipe so good that even those claim to hate bread pudding will ask for a second helping.
In his episode The Proof is in the Bread Pudding, Alton Brown makes a spiced pudding in a bread crust, and a second chocolate version with chunks of challah bread in a pyrex dish. If I was going to attempt this whole bread pudding thing I’d want a custard that was rich and flavorful, had a relatively simple recipe and task list (i.e. pyrex over a perfectly carved crust basin), and perfect texture rather than just damp bread. I decided to balance AB’s two recipes, switch a few items, and add chewy Craisins and Ghirardelli chocolate chunks for texture.
Kate’s Mashup of AB’s Bread Puddings
1 cinnamon stick
1 teaspoon freshly grated nutmeg
1 teaspoon dried orange peel
15 whole cloves
15 whole peppercorns
1/2 ounce crystallized ginger, chopped
4 cups half-and-half, divided
2 large whole eggs
3 large egg yolks
1/2 cup granulated sugar
1/2 cup dark brown sugar
2 ounces spiced rum
1 Challah cubed into 1 inch pieces
1/2 Dark Chocolate chips (I used Ghirardelli 60% dark cocoa chips)
1/2 cup dried cherries
1 to 2 tablespoons unsalted butter, melted and cooled slightly (optional)
Place the cinnamon, nutmeg, dried orange peel, cloves, peppercorns, and ginger into 3 cups of half-and-half in a microwavable container and microwave on high for 3 minutes. Check the temperature of the mixture and microwave in 30 second increments until it reaches 180 degrees F. Cover and steep 15 minutes.
Place the eggs and yolks in a blender with an 8-cup carafe. Blend on the lowest speed for 30 seconds. Raise the speed to quarter power and slowly add the sugars and blend until thickened slightly, about 1 minute. Add the remaining cup of half-and-half. With the machine still running, pour in the spiced half-and-half through a small hand strainer and add the rum. Use immediately, or store covered in the refrigerator for up to 36 hours.
Butter or non-stick spray a 9 by 13-inch metal pan and place the cubed bread in the pan. Sprinkle the chocolate chips and dried cranberries on top of the bread and slowly pour in the custard. Press down on the mixture with a spatula or the back of a spoon (or your hands) to thoroughly saturate. Cover and set aside at room temperature for 2 hours, or refrigerate for up to 8 hours. You can do this the night before if you want.
Preheat the oven to 325 degrees F.
Bake about 40 – 45 minutes. If you’d like your top extra crispy, set your oven to the high broil setting with the oven door slightly ajar. Remove the bread pudding from the oven. Pour the melted butter into a spray bottle and spritz the top of the bread pudding or brush on melted butter carefully. Return to the middle rack and broil for 4 to 5 minutes. Remove to a cooling rack for 15 minutes before serving.
I served mine with vanilla ice cream and leftovers kept for 3 days in the fridge.
Healthy & Tasty Chicken Burgers
I LOVE a good crab cake. But I live in Austin, TX. This means that I basically have to be rolling in dough in order to eat decent shell fish (with the exception of Garbo’s, which is both incredibly delicious and mostly affordable).
In a never ending search for healthier food that doesn’t skimp on flavor or texture, I was given a recipe for Chicken burgers from an old buddy of mine. I immediately noticed that the recipe was styled similar to crab cakes, but used ground chicken instead of the luscious, but costly crustacean. You can easily grill this over charcoal or gas, but I do them in a pan on my stove to continue that cake style going. There are a few tricks in this recipe to keep everything from drying out as well. Top them with a little lemony greek yogurt sauce I make to substitute for the usual high-calorie remoulades or tartar sauces normally served with crab cakes, and dinner winds up being a very light, immensely flavorful delight.
The original recipe for this is comes from All Recipes and is noted as “By Teri“. I halve this recipe, as it still makes four really good sized burgers that can easily stuff two or three very hungry people, and made some alterations, including omitting most of the mushrooms and tomatoes which makes everything too wet and reducing the Old Bay, which made it entirely too salty. My friends generally prefer to have these on a bun, like a burger, but, as noted before, I eat mine like a crab cake with just some lemon and sauce. With my faux-aioli and lack of bun, you can eat 2 of these without feeling any guilt in terms of calories. Another great thing about these is that you can prep the veggies hours or even a day or two in advance, and throw everything together 30 minutes before you want to eat, making it a quick meal for mid-week.
Chicken Burgers (makes 4 patties)
3 TBSP olive oil (or cooking spray depending on your preference)
1/2 yellow onion, chopped
1 clove garlic, minced
1/2 red bell pepper, diced
1/2 green bell pepper, diced
1/4 cup buttons mushrooms, chopped
1 lb ground chicken breast
1/4 cup + 4 TBSP panko or flavored bread crumbs
2 tsp seasoning salt
1 tsp black pepper
Lightly spray a saute pan with cooking or oil spray over medium heat. Saute the onion, garlic, bell pepper, and carrots getting them slightly soft and a little golden, about 5-7 minutes. Set aside and allow all vegetables to cool completely.
Mix the 1/4 cup panko, egg, seasoning salt, and black pepper in with the ground chicken. Once the veggies are cooled and you’re ready to cook mix them into the chicken. Form into 4 patties. These are going to be pretty big. Grill them over medium high heat for 3 minutes per side or saute them in a pan with non-stick spray or olive oil over medium heat for about 4 minutes a side. I do mine on the stove top and pat each patty in a shallow dish with the remaining 4 TBSP of panko prior to dropping into the pan.
Serve with a lemony aioli, my greek yogurt parsley & lemon sauce, blue cheese crumbles and Franks Buffalo Sauce, or on a bun with mustard and ketchup. It’s all good!
Spicy Coconut Green Curry Chicken
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.
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.
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.
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.
Butternut Squash Fries
These are a delicious alternative to sweet potato fries, saving the carbs from the potato and the fat by skipping the deep fryer. The squash contains a lot of liquid so I changed up the usual way of baking them in an attempt to dry them and crisp them up.
Butternut Squash Fries
1 Butternut Squash, peeled
2 TBSP Olive Oil
1.5 TBSP Corn Starch (optional)
1 TBSP Parmesan cheese, grated (optional)
2-3 tsp salt, divided
1 tsp pepper
1 tsp parsley
Non-Stick cooking spray (I used Pam Olive Oil, calorie & fat free)
Preheat the oven to 450 degrees. Peel the squash and scoop out the seeds. Cut the squash into fries, about 1/4 inch thick. I only used 1/2 of the squash, which was made more than enough fries for my friends and me. The rest I put in a ziploc baggy to save for later in the week.
Pour the Olive Oil into a bowl and toss the squash sticks, coating them evenly, but lightly. You can skip the next step with the corn starch and Parmesan if you want truly raw or paleo fries, but the coating is minimal calorically and it adds a lot of flavor and crunch. In a separate bowl whisk together the flour and the cheese. Toss the squash fries into the Parm mixture. Layout the sticks on a cookie sheet in a even layer and sprinkle 1 tsp of the salt and the pepper onto the fries. Spray with non-stick spray. Place the sheet into the upper most rack of you oven and bake for 20 minutes. Half way through that time, flip and sprinkle with another tsp of salt. The salting helps draw out moisture.
After the 20 minutes are up, flip for fries again, and move the tray to the bottom most rack of the oven. Bake for an additional 15 – 20 minutes or until nicely browned and crisp on the outside. Remove from cookie tray and plate. Sprinkle a little more salt and the parsley on top and serve. They’re great on their own and dipped into ketchup they’re identical to sweet potato fries.