Tag Archives: weight loss

Healthy Whole-wheat Banana Muffins

Today’s Menu: Low-fat whole-wheat banana muffins with coconut, flax seed, oats and honey

banana-muffins

We eat a lot of bananas in our household but with the Florida summer heat now in full effect our bananas ripen faster than usually. Today I had a few that were on their way to the bin so I decided to repurpose these and make us a nutritious snack for the weekend. Bananas themselves are packed full of potassium. Potassium is an important mineral for the correct function of tissues, cells and organs in the body, especially normal digestion and muscular function.
Unfortunately muffins tend to contain too many calories, fat and refined flour and sugar but you can still enjoy this breakfast favourite by just replacing a few ingredients. I swapped out the sugar with honey, bleached flour with whole-wheat and added a few non-traditional ingredients like flax seed, oats and coconut for an extra boost.

Makes 12 small muffins
Prep time: 10 mins. | Cook time: 15-20 mins.

3-4 ripe bananas, smashed
1 c whole-wheat flour
1 c oats
2 tbsp oil
3 tbsp honey
1/2 skim milk
1 egg
1 teaspoon vanilla
1 tsp cinnamon
2 1/2 tsp baking powder
1 tsp sea salt
1/2 c unsweetened coconut
2 tbsp milled flaxseed
1/4 c chopped walnuts

Preheat the oven to 350°F. Mix all ingredients well in a large bowl and transfer to a slightly greased muffin pan. I like to fill mine just above half way to make my portion sizes slightly smaller 🙂

Sources: http://www.livestrong.com/article/230722-banana-nutrition-guide/#ixzz2WIolEfX4

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Blackened Salmon with Roasted Fennel and Red Peppers

Tonight’s Menu: Salmon with lemon caper sauce served with roasted fennel and red pepper.

Salmon is a great alternative to poultry or red meat as it tends to be lower in fat and high in protein, Omega-3 fatty acids, and vitamin D.
By searing the salmon in a very hot skillet and using a rub of chili powder I avoided using excess oil to avoid sticking. The chili powder also adds flavor without having to add unnecessary salt. For the sauce I prepared this as you would a traditional beurre blanc but without the butter. By substituting butter with chicken, vegetable or fish stock and adding new flavors (black olives, garlic, capers) you only need a small amount of sauce that offers big flavor without being too acidic or tangy.
The fennel and red pepper were roasted at a low temperature for a long time bringing out their natural sweetness thus avoiding having to use any excess flavors or oils to make a perfect finished product.

Serves 4
Approx. cooking time 2 hrs. (or less)
Approx. 300 cals. and 15 g. fat per serving (no worries, it’s good fat!)

4, 4 – 6 oz portions of salmon filet (with skin)
chili powder (rub on flesh side of each portion)

1 lg. Fennel (sliced)
2 lg. Red Pepper (sliced)
2 tbsp. Olive Oil
salt & pepper

Sauce:
1 tbsp. olive oil
1 lg. Shallot (Brunoise or fine diced)
5 lg. Black kalamata olives (pitted and sliced)
3 tbsp.capers
1 lg. clove of garlic (minced)
Juice of one lemon
1/4 c. white wine
1/2 c. reduced sodium chicken (fish/veg) stock
salt & pepper (to taste)

Set oven to 300°. Slice fennel and red pepper, toss in oil and salt and pepper. Spread over cookie sheet lined with parchment paper or silicone sheet. Place in oven and set timer for 2 hours. If time is limited you can cook at 350° for approx. an hour or until tender and slightly browned. Make sure to turn during cooking.

Approx. 20 mins before vegetables are done increase oven temp. to 400º and set a large skillet on high heat. Wait until the pan is slightly smoking and lift the pan from heat and add the oil turning the pan to coat. Place back on the heat and quickly add the salmon chili powder side down. Sear until almost blackened, remove the skillet from the heat and transfer salmon to an oven safe dish and place in oven next to the vegetables. Set timer for 10 mins for a medium doneness. Return skillet to high heat and add the oil and shallot, saute until tender stirring constantly (approx. 2 mins), then add in garlic, olives, capers and saute for another 2 mins stirring constantly. Deglaze pan with wine and add lemon juice and stock. Reduce to about 1/4 c. of liquid and season with s&p.

To serve place fennel and pepper on plate and top with salmon. Spoon a small amount of sauce over each salmon and presto Good-for-You Gourmet!

Before dinner I worked up an appetite by doing 45 minutes of cardio. Highly recommended 😉

Enjoy xO