Simple Recipes for Over-Ripe Bananas

       Bananas are the one fruit you will always find in my kitchen! Not only do I find them delicious but they are also packed full of nutrients.  One banana contains about 90 calories and is a good source of potassium, B-vitamins and anti-oxidants.

        Over-ripe bananas have a higher simple sugar and anti-oxidant content then un-ripe bananas making them a quick source of energy, perfect for a pre- or post work out snack. So the next time you have a bunch of over-ripe bananas, don't throw them out!! 

Not ready to eat the bananas? Freeze them for later!  First peel the bananas and place in a freezer safe zip lock bag, then store in the freezer for up to 2 months.

      Frozen bananas are also very versatile and can be included into smoothies, baked goods and even made into ice cream!  Here are a few of my favorite recipes...

Banana Smoothie

Servings: 2

Ingredients

• 1 frozen or fresh banana
• 1 cup frozen fruit (e.g pineapple, berries, mango etc)
• 6 oz plain or vanilla greek yogurt
• 4 oz juice or milk
• 1 cup fresh spinach (optional, but encouraged- you won't taste it, I promise!)

Directions
Add all ingredients into a blender and blend until smooth.

Nutrition Information(per serving): 165 Calories, 32 g carb, 6 g protein, 0g fat


Oatmeal Banana Chocolate Chip Cookies
(makes 16 cookies)

Ingredients

• 2  bananas (fresh or de-thawed frozen)
• 1 cup old-fashioned oats
• 1/4 cup dark chocolate chips
• 1/4 cup crushed pecans (optional)
• 1/2 teaspoon cinnamon

Directions
1. Pre-heat oven to 350 degrees
2. Mash bananas then stir in oats.
3. Add in remaining ingredient and stir to combine.

4. Line cookie sheet with parchment paper. Drop tablespoon size scoops of the mixture on the parchment paper.
5. Bake cookies in oven for 15 minutes.

Nutrition Information (per cookie): 150 Calories, 8 g carb, 2 g protein, 5 g fat


Peanut Butter Chocolate Chip Banana Ice Cream

Servings: 1

Ingredients

• 1 frozen banana
• 1 tablespoon peanut butter
• 2 tablespoons chocolate chips

Directions
1. Cut frozen banana up into 6-8 smaller pieces and place in food processor. Process banana until smooth and creamy. Add in peanut butter and process until combined.

2. Remove ice cream from food processor and place in a bowl and then stir in chocolate chips.

Nutrition Information: 200 Calories, 18 g carb, 9g fat

Carrot Pineapple Coconut Muffins

This recipe was inspired by my love for carrot cake! I wanted to make this treat healthy and satisfying enough that it could be enjoyed for breakfast or dessert. For a fun seasonal twist,  I added pineapple and coconut to the muffin mix . To cut down on the calories, I used applesauce in place of some of the fat and cut back on the added sugar.

Baking this weekend also gave me the chance to play around with the new fancy camera I got for my birthday!  I think the pictures came out pretty well for my first try :)


Carrot Pineapple Coconut Muffins

Ingredients

•    1 1/2 cup all-purpose flour
• 1/2 cup whole-wheat flour
•  1 teaspoons baking powder
•  ½ teaspoon baking soda
• 1/4 teaspoon salt
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• 1/2 cup applesauce
• ¼ cup milk, fat-free (can substitute with coconut or almond milk)
• 1/2 cup packed brown sugar
• 1/4 cup vegetable oil
• 1 egg (or 2 egg whites)
• 2 teaspoons vanilla extract
• 2 cups carrot, grated (about 4 medium carrots)
•  ½ cup sweetened flaked coconut
•  1 cup fresh pineapple, cut into ¼-inch dice or “tidbit” size -or- use canned pineapple tidbits, drained -or- 1 cup frozen pineapple tidbits

Instructions

1. Preheat oven to 375 degrees Fahrenheit. Grease or place cupcake wrappers in a standard-size, 12-cup muffin pan.

2. In a large bowl, whisk together the flours, baking powder, baking soda, salt, cinnamon, and ginger.

3. In a medium bowl, whisk together applesauce, milk, brown sugar, vegetable oil, egg, and vanilla extract.

4. Pour the wet ingredients over the dry and whisk just until all ingredients are incorporated. Gently stir in the carrots, coconut, and pineapple.

5. Divide the mixture between the muffin cups. Cups should be filled to the top.

6. Bake for 20 – 25 minutes or until muffin tops spring back when poked and a toothpick inserted into the center comes out clean.

7. Allow to cool for 5 – 10 minutes before removing from the muffin tin. Serve plain for breakfast or with pineapple cream cheese glaze for dessert (recipe below).

8. Store in an airtight container at room temperature for 2 – 3 days, or freeze.

Nutrition Information (per muffin): 192 calories, 30 grams carb, 6 grams fat, 3 grams protein


To make these muffins into a sweet treat, top with my pineapple cream cheese glaze!

Pineapple Cream Cheese Glaze
(makes enough to frost 12 muffins)

Ingredients
-1/2 cup,1/3 less fat cream cheese (softened)
-1/2 cup powdered sugar
-1 teaspoon vanilla extract
-3 tablespoons pineapple juice

Instructions: Whisk together cream cheese and powdered sugar. Then whisk in vanilla and pineapple juice.

 Nutrition Information (per frosted muffin): 229 calories, 35 grams carb, 7 grams fat, 4 grams protein

Chocolate, a Heart Healthy Treat!

Chocolate, delicious and heart healthy, who knew!  Cocoa, the main ingredient in chocolate, contains heart healthy anti-oxidants called flavonals. Studies have shown that these flavonals can help relax blood vessels lowering blood pressure and improving blood flow to prevent formation of blood clots. Research has also found that eating dark chocolate may help prevent atherosclerosis (hardening of the blood vessels). So, what better than some chocolate for your sweetheart this Valentine's day, something they will love and their heart will too!

Here are some tips for picking out the perfect heart healthy treat!.....

The Best Chocolates for your Heart

1) Choose chocolate that contains 70% or higher cocoa. The higher the % of cocoa, the more antioxidants per ounce!

2) Choose chocolates that contain nuts.

 The nuts contain heart healthy fats which can help lower “bad” LDL cholesterol.

3) Dip fruit in melted dark chocolate. Fruit will help cut calories and add an extra dose of antioxidants!

4) Choose portion controlled chocolates.

Chocolate is good for you in small portions,

but the calories and fat can add up quick!

You will be less likely to overindulge if chocolate

 is packaged in smaller portions.