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.
Autumn Frying By: Back Yard Gastro Graze
What, oh what, does one do with a turkey fryer once Thanksgiving is past $60 worth of oil?
Well, if you’re part of my group of friends, you set out to discover what can and can’t be fried.
The Frying Rig.
For safety’s sake, my friends took a direct page from Alton Brown’s book and setup their fryer outside, away from the house, spending about $5 to have the fry basket on a pulley, and wrapping the hose in tinfoil so that in the event of a spill, the hot oil won’t melt through the propane hose.
The weather was cool, the colors bright, every one felt good in the throws of Austin Autumn.
While some planning had to go into what we fried (wet batter that could drip and therefore be more likely to cause burnt bits that would blacken the oil), we started ambitiously with hot wings followed by Brussel sprouts, both fried at 350F degrees. The hot wings were tossed in regular buffalo sauce and Texas Pete Sweet & Fiery, a new favorite of mine. The Brussel sprouts took less than 3 minutes and were amazing both simply salted and sprinkled with Uchiko’s recipe.
Following our bounty of protein and veggie tables, we moved to a pallet cleansing batch of fried baguette crust, cut into strips, dipped into Nutella and served with banana slices. This was particularly satisfying.
Not everything was a success, however. We did attempt a batch of fried cheese curds, that came out more like puffs of hollow crispy shells. They also coated the basket in goo, and we had to break from frying to scrub everything and make sure the oil wasn’t going to burn do to particles.
I had mixed up a batch of green chile biscuit dough, rolled into balls, and stuffed each ball with a small cube of cheese and two drops of chile oil. These were tasty, but needed more seasoning than I mixed into the dough. A good start on something, though, and they were even better the next day, making me think they may need to be a breakfast treat!
Up next were the corn dogs and, while I only got one bite, they were easily my favorite of the afternoon. And it goes without saying that they disappeared the fastest, loved by adults, kids, and X-1.
X knows where the good stuff is…
But the day wasn’t just about getting together to eat unnecessary calories. We learned, we taught each other, we enjoyed the sunshine. The was quality time…
“Quality” time of the future.
We taught Nicco how to use the horn on her Batmobile and how to make deep “Tooooooot” train sounds with an empty bottle. We chatted and allowed the kids to exhaust us, using the adults and trees as jungle gyms.
And what would an afternoon be without dessert, a dessert that appreciates Autumn’s bounty of apples, of course?! The amazing Tania whipped up two different kinds of fried apple pie, one in pie crust, and one in a simple biscuit dough, as recommended by Paula Deen. We were somewhat surprised to find that Deen’s dough was far lighter and more substantial (and far less greasy) than the simple pie dough! Both were dipped in a fantastic caramel sauce from Austin’s own Foreign & Domestic.
It was an afternoon of ease, experimentation, humor, good company, beautiful weather, and joy. It was a second Thanksgiving Day, it was perfect for a Sunday in Autumn. One final note: we did eventually get the cheese curds to come out better…though not all together perfect. When Sarah wanted to get a few more, her husband, not standing too far from the curds said “Well, kick the dog, drop the baby, and get over here!” rather than leave the table himself, because they were disappearing all too fast. (Yes, of course he was kidding! But it’s a funny picture non-the-less.)
Summer Charred Caesar Salad
- 1 shallot, thinly sliced
- 1 tsp Dijon mustard
- 1/2 tsp Worcester sauce
- 2 tablespoons mayonnaise
- 1/4 cup olive oil
- 1/4 cup grated Parmesan
- Juice of 1 lemon
- 1 egg yolk
- 1 tsp anchovy paste (Optional…or, in my house, Non-existent)
Caramelize the shallots. While those are working on their golden brown deliciousness, whisk everything else in a small bowl. Once caramelized, remove the shallots to cool a bit. You want to add them to the dressing when they’re warm so they don’t cook the egg, but do help thicken the dressing; letting them sit about 4-5 minutes should be fine.
Preheat your grill to high, clean the grates, and rub them down with vegetable or olive oil. Place the cut halves of Romaine flat/cut side down and don’t touch for 1-2 minutes. They char quick and you don’t want them completely blackened.
Remove from heat, and plate grilled side up. Drizzle the Caesar-ish dressing over the grilled side, allowing the dressing to drip in between the layers of lettuce. Top with a little more Parm if you’re so inclined. Served with chicken or a grilled steak makes a memorably delicious meal.
Spicy Coconut Curry Stir Fry with Tropical Quinoa
In the ever constant search for something new and exciting in the kitchen, I’ve decided to start making that which I crave from restaurants. The below recipe is very similar in flavor to P.F.Chang’s/Pei Wei’s Thai Coconut Curry sauce. I made this with a teaspoon of red pepper flakes and a teaspoon of chip oil and the heat is barely noticeable, just a hint, which is nice. And my heat tolerance is not very hot at all. Filled with veggies, lean protein, and quinoa instead of rice, this is a flavorful, healthy dinner that comes together relatively quickly and is super tasty! This makes enough for 4 people. You can also use shrimp instead of chicken for extra awesomeness.
1 TBSP Sharwood’s Mild Curry Powder (That’s what I used because it was easily found in my local grocery store, but you can use whatever you like or can find.)
1 tsp red pepper flakes
1 tsp chili oil
2 tsp ginger
juice of one lime
1 cup coconut milk (You can use Lite if you’d prefer)
1 tsp black pepper
1 tsp salt
Mix the sauce ingredients in a bowl, whisk together, and let sit for flavors to marry. Set it aside.
1 20oz. can pineapple chunks, drained (reserve some liquid for the quinoa if making as below). You want to slice up a pineapple fresh? Go nuts.
1 red bell pepper cut into 1 inch pieces
1 small or 1/2 large white onion, diced
1 1/2 cups snow peas
1 8oz. can baby corn, cut or whole
6 oz. boneless skinless chicken breast
2 TBSP coconut milk
3 cloves minced garlic
In a large sauté pan, caramelize or brown the pineapple chunks over medium high heat, about 10-12 minutes. Remove pineapple from pan and set aside in a bowl for later. Add a TBSP vegetable or olive oil in the same pan without cleaning the yummy residue left over from the pineapple. Add the chicken and brown, just cooking through, about 4 minutes per side. Remove chicken from pan and set aside. In the same pan add another TBSP of oil and toss in the onion and red bell pepper. After about 2 minutes, turn the heat down to medium.
1 1/2 cup uncooked quinoa
1 cup chicken broth/stock
1 cup + 2 TBSP coconut milk
2 TBSP pineapple juice (bottled or from the can of pineapple chunks)
Place the quinoa and liquids into a sauce pan. Heat to a boil, cover, and then turn the heat down to a simmer and for 10 minutes. Remove from heat and leave covered for an additional 5 minutes. Fluff with a fork and try not to immediately start gorging yourself on this. It’s super tasty, slightly sweet, and a little nutty. The perfect compliment to the Stir Fry.
Homemade Fruit Roll-Ups
I like snacking. I like fruit. And I hate spending money.
At the tail end of the season (now) strawberries, blueberries, and raspberries are hanging out in your grocery produce section at clearance level prices. With a dash of lemon, a pinch of sugar, and some dry heat, those peaked berries can reach their full potential.
And, yes, you can make this with you kids. I don’t have kids. It’s a recession, pay hasn’t nearly caught up with inflation, and there’s no way in hell I can afford spawn. So, I’m making fruit snacks for me and me alone.
Homemade Fruit Leather/Rollups
4 cups fruit, roughly chopped. I used a mix of berries, but you can also use apple and pear. If using apples and pear, be sure to peal them and omit the orange marmalade and vinegar.
3 TBSP water
1 TBSP balsamic vinegar (Optional, but it intensifies the flavor of the berries. If you leave this out use an extra TBSP of water or substitute with a TBSP of orange juice.)
2 – 3 TBSP sugar. I’m into flavor, not “sweet”. As the fruit dries their natural sugar is going to intensify, so add what you think is best, taste your fruit mixture prior to drying it, and add sugar as necessary.
1 1/2 TBSP orange marmalade
1 TBSP lemon juice
1 TBSP freshly chopped mint.
If you don’t have a dehydrator (I don’t) preheat your oven to 125-150. My oven starts at 200 with a “Warm” setting just beneath it. I set it to “Warm” and stuck a spoon in the door to keep the oven cracked. Your not cooking the fruit mixture; you just want to dry it out. In a sauce pan mix the fruit, water, and balsamic if using over medium high heat. Simmer for 10-15 minutes, until the berries soften significantly and thicken slightly. Turn off the heat. Add the marmalade and sugar, mixing until incorporated. Add the mint and blend the entire mixture in a food processor or with an immersion hand blender until mostly smooth. Cover a cookie sheet in wax paper or plastic wrap. I wanted a thicker fruit leather so I covered a large Pyrex dish in plastic wrap. If you want to roll them up for lunches, use a cookie sheet. You’ll be able to roll up the fruit leather with wax or parchment paper to snack on later and what kid wouldn’t think that it’s totally awesome to have a fruit rollup at lunch time that they themselves made?! Pour the fruit mixture into the cookie sheet or pan using a spatula to make sure it’s even. Your mixture should be 1/4-1/2 inches thick.
Place on the top shelf of your oven and forget about it. It’s going to have to dry out for at least 6 hours, but it will probably take closer to 8-12 hours. You’ll know when it’s done because the top won’t be sticky. Let cool and the cut (it was easier with scissors than with a knife) into the size you’d like you snacks to be. The edges may be a little crispy; just cut those off and sprinkle over a salad later. You can roll them up with wax paper to snack on throughout the week. Next time I make these I’m going to substitute the water with a red wine. If anyone does this, let me know how it turns out.
Crispy Coconut Shrimp & Spicy Citrus Mint Marmalade
I recently made a crispy baked Escolar filet with coconut. I really liked this bright, sweet, and oh-so-summery punch of flavor. As I had a bit of coconut leftover, I began to think of other foods that incorporate similar flavors that I love.
Years ago something I became addicted to (shamefully) was Outback’s Coconut shrimp. I’ve noticed a number of restaurants have picked up a similar recipe, but the last few times I’ve tried this dish, it’s been disappointing. The coating was too much or soggy, and the shrimp were small and sometimes not even cleaned.
The great thing about perfecting a recipe at home is that you control what does and does not go into it; the bad thing is once you have it down pat you find it’s harder and harder to eat out. …Maybe that’s a good thing.
The interesting part of the coconut shrimp was creating the spicy citrus marmalade that compliments the sweet coconut perfectly, and it was super easy. I fried my shrimp, thinking of this offering as an appetizer and not an entree. Frying the shrimp of course insures crispiness, but it also keeps the shrimp from shrinking as they so often do during cooking. You can bake the shrimp instead – it honestly comes out JUST as good – and directions for doing so are below.
Take the time to clean your shrimp. It’s really not that bad and you can pretend you’re a rugged chef who hunted the wilds for the bottom feeders you’re about to devour. I tend to butterfly the shrimp about 1/2 to 2/3’s of the way up the back of the shrimp because it helps it cook evenly, makes them seem larger for a more effective appetizer, and they have more surface area for the awesome dip. You don’t have to do that, but be sure to “devein” the shrimp in the very least. Surprise: It’s not a vein. It’s the poop shoot. So devein away.
1 pound “Collosal” shrimp, deveined
1/4 cup flour
2 eggs, beaten
1/2 cup panko
1/2 cup sweetened, shredded coconut
vegetable oil for frying (or an oven for baking!)
Spicy Citrus Mint Marmalade:
3 heaping tablespoons orange marmalade
1/2 TSBP chiffoned mint leaves
2+ tsp red pepper flakes or wasabi powder based on your heat preference
1 tsp chili oil
1 1/2 tsp fresh lime juice
1 tsp curry powder (IF you’re not allergic to it!…I mean, it’s optional.)
Frying directions: Fill a heavy, deep pan or stock pot with about 3 inches of oil and heat to roughly 375 degrees. The shrimp are going to cook quick and you want them to brown, but not burn. Combine the panko and coconut shreds in a bowl. While the oil is heating up, dredge your cleaned shrimp – lightly coat in flour, shaking off excess, followed by a dip in the beaten eggs, ending with a coat in the panko & coconut mixture. Fry in the oil for about 3-4 minutes per shrimp. They should start to get golden pretty quickly, and they will continue cooking a bit after you take them out of the oil, so if it’s been 3 minutes and they’re brown, pull them out and move to a paper towel coated plate to drain.
While the fried shrimp are resting, make your dipping sauce: Combine all ingredients in a bowl, adjusting the heat with more or less red pepper flakes or wasabi to fit your own preference. Remember that as it sits it will get a little spicier if you’re using red pepper flakes.
If you’d rather bake the shrimp, preheat your oven to 400. Spray a baking sheet with olive oil spray (Pam works), prepare the shrimp the same as if you were going to fry them, and layout the shrimp on a single layer on the pan. Spray the tops of the shrimp with a bit of the olive oil spray. Cook for 10-12 minutes, flipping half way through. Seriously, I was surprised that these came out just as tasty as their fried counter parts, there was less mess and less calories. The only difference was there was slightly less browning as well.
Serve with slices of lime and make sure you put a few shrimp to the side for yourself because these will disappear entirely too fast. Ridiculously too fast. I recommend a pound of shrimp as an appetizer for four people who like shrimp. People seem to have a tendency to eat far more than they expect of these, like really good pizza. You may have to double the marmalade as well depending on heavy handed dippers. So freakin’ good.
Summer Cakes: Berries, Lemon, & David Bowie
Summer desserts have to be easy, fun, and minimal on oven time.
I want a flavor that reminds me of my childhood, bright, complex, lemony, and sweet. I also bought my first ever bundt pan, so I want to make something in that, because I didn’t spend $8 for nothin’! I took a simple cake recipe and added a bit of lemon flavors, creaminess, and berries to make the plain extraordinary, and then coated it in a glaze because why not?
2 1/2 cups flour
1 1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
2 sticks/1 cup room temperature butter
1/3 vegetable oil
1 3/4 cups sugar
1 TBSP lemon curd
juice and zest of 1 lemon
1 tsp vanilla extract
1/2 cup sour cream
1 cup Greek yogurt
1 TBSP honey
1 1/4 cup berries, fresh or thawed from frozen, and pureed. (I used a blend of strawberries, blue berries, and raspberries, but any will work)
1 TBSP lemon juice (or use 1/2 TBSP lemon juice and 1/2 TBSP lime juice)
Zest of 1 lemon
1 1/4 cup powdered sugar
Preheat your oven to 350 and grease the crap outta your bundt pan. In a large bowl whisk the flour, baking soda, baking powder, and salt together. Set aside. Blend the eggs, oil, butter, sugar, lemon curd, lemon juice and zest until smooth. The lemon may make the butter look almost as if it’s curdled; don’t worry about it. Using a spatula combine the wet mixture into the flour mixture. The batter will seem thicker than your average cake batter.
In yet another bowl, mix together the Greek yogurt, honey, and sour cream. Fold or cut the cream mixture into the cake mix. Pour 1/2 of the the pureed berries into the batter and mix slightly. Pour the second half into the batter, but don’t mix, let it hang out all messy like.
Pour/dollop the batter into the bundt pan and cook on the middle rack of your preheated over for 40-45 minutes or until a toothpick comes out clean. Let the cake cool at least 20 minutes before inverting it and removing from the bundt pan. Let the cake cool at least another 30 minutes before pouring the glaze over the cake and letting the excess drip over the sides. You can also poke small toothpick holes all over the cake before topping with glaze to really allow the sweetness to penetrate the freshly baked goodness. One of my favorite things about this is that it’s flavorful without being very sweet, so a slice in the morning is a great alternative to coffee cake or some other stale pastry.
Want a simpler version? Get a boxed lemon cake mix, prepare the batter according to the directions with the addition of the juice of a lemon, mix in the sour cream concoction noted above, pour in the berries just as I mentioned previously, and bake in a bundt pan according to the box. It’s a faster, less involved way to meet the same ends.
And in the spirit of cakes, a friend made a sheet cake of psychedelic colors, and an airbrushing of Aladdin Sane, in honor of the 40th anniversary of The Rise and Fall of Ziggy Stardust and the Spiders from Mars. It was delicious and absolutely worth sharing here.