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.
I prefer I high protein diet. Fat makes you fat, sure, but glucose makes you fatter. I tend to have fun coming up with replacements for pizza, bread, and potatoes. Looking for a new protein, I decided to try my hand at Lamb T-Bones. Lamb is under-rated. People tend to turn their nose up to it, thinking it’s a gamey outdated meat, but that’s just not accurate. It doesn’t have to be gamey, it doesn’t have to be anything but delicate and delicious, and it’s perfect when grilled. A simple marinade goes a long way, and a grilled Summer Caesar is a light and flavorful compliment to the charred medium rare meat.
I decided on 2 to 3 lamb t-bones per person. They’re about an inch to 1 1/2 inches thick, but we had one side to this dish, and that seemed to be the right amount to keep people full without feeling heavy after dinner.
Marinated Grilled Lamb T-Bones (Serves 2-3)
1.5 – 2lb. package of Lamb T-Bones, about 6 “steaks”
2 TBSP freshly chopped parsley
2 TBSP freshly chopped tops of fennel (the thin greenness that looks almost like dill), optional.
2 TBSP (about 6 cloves) minced garlic
juice of 1 lemon
1/2 TBSP salt
2 tsp black pepper
1/4 cup olive oil
Mix all ingredients in a plastic zip lock baggie. It’s best to marinate the lamb for a couple of hours at least, but you can do it for as long as over night if you’d like.
Take your lamb out of the fridge an hour prior to grilling and let come to room temperature in its marinade bag on the counter or in your sink. Heat your grill to high and clean your grates (which you do prior to to every time you grill, right?). Place the marinated lamb on the hot grill, close the lid, and turn the heat down to medium high. Grill for 3 minutes and then turn the lamb 1/4 turn and grill for another three minutes with the lid closed. That’s you’re “pretty” side. Flip the lamp t-bones over and grill for an additional 4-6 minutes or until the internal temperature reaches 140-145 F. That’s for medium rare lamb. Keep in mind that lamb, like salmon, has a more delicate flavor the less it’s cooked, so stay away from gamey by staying away from medium to well done. We served ours with a hunk of rustic bread and the aforementioned Caesar Salad, recipe here.
Pink and delicious – no gamey-ness! So good for summer that you’ll miss it come winter!