Low-fat Banana Bread

Everyone I make this banana bread for LOVES it. They can’t believe it’s not bad for you… but you can’t thank me for this recipe. This is a Laura Creavalle classic.

recipe_bread2 cups flour (I like to mix whole wheat with white)
1 tsp. baking powder
1 tsp. baking soda
1/2 cup sugar or sugar substitute equivalent
1 cup banana, mashed (it helps to use really ripe ones)
1/2 cup applesauce
3 egg whites, beaten
1 tsp. cinnamon
1 tsp. pure vanilla extract


  1. Combine all dry ingredients in a bowl.
  2. Add applesauce, eggs, cinnamon, vanilla and bananas.
  3. Pour into a 9×5-inch loaf pan coated with nonstick cooking spray.
  4. Bake at 350 degrees for 40 to 50 minutes or until done.
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Tofu Pumpkin Pie

Fat: 5g | Protein: 41g | Carbs: 27g | Servings: 6

A perfect vegan dessert for the holidays!

1 29oz canned pumpkin
1 1/2 cups sugar (or the equivalent in substitute)
1 tsp salt
2 tsp pumpkin pie spice
1 16oz silken tofu (firm)
2 unbaked 9 inch pie shells


  1. Mix together the pumpkin, salt, sugar, and pie spice.
  2. Blend or food process the tofu until smooth. Stir into the pumpkin mixture, and pour into the pie shells.
  3. Bake in preheated oven at 425 degrees for 15 minutes. Turn down the temperature to 375 and continue to bake for 45 minutes or until a toothpick inserted into the middle comes out clean.

Yields: 2 pies (6 servings each)

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Christine’s Renegade Protein Bars

Fat: 3g | Protein: 21g | Carbs: 33g | Servings: 9

You think these protein bars are badass, you should see this girl swing a kettlebell….

recipe_granolaDry Ingredients:
3 1/2 cups rolled oats
1 1/2 cups powdered non-fat milk
1 tsp Vanilla
4 scoops vanilla protein powder

Wet Ingredients:
1 cup sugar free pancake syrup (Be careful which syrup you buy – reduced calorie doesn’t mean sugar free.)
2 egg whites or silken tofu
1/4 cup Orange Juice (or substitute water or liquid from other fruit)
1/4 c. natural applesauce (or 1/2 banana)

Other optional ingredients: (which will change the nutritional profile; you may need to experiment with the other ingredients to obtain the right consistency)
Peanut butter

*Substituting quinoa for the oatmeal increases the protein greatly, but also increases the calories. I sometimes use a mixture of oatmeal and quinoa and it tastes great.


  1. Preheat oven to 325 degrees.
  2. Mix all dry ingredients (I use a Kitchen Aid on the lowest setting)
  3. Mix all wet ingredients in a separate bowl and then add slowly to the dry ingredients (while stirring)
  4. I use a 9 x 12 baking dish, coated with cooking spray; others may prefer a thinner “bar” and can use a cooking sheet.
  5. Bake until edges are crisp and browned. (I start with 15 minutes and test with a toothpick.)
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Aloha! Shake

Fat: 3.5g | Protein: 36g | Carbs: 30g | Servings: 2

It’s the first warm weekend here in NYC and my Aloha Spirit is out in full force. With the warm weather comes a whole new arsenal of light cooking, tropical fruits and shake making… Aloha!

recipe_alohashake8 oz. mango juice
8 oz. cold water
2 scoops vanilla protein powder (~30g protein)
1 tbsp. flax oil (not incl. in calorie count)
papaya chunks
mango pieces
1/4 cup coconut juice
coconut flakes (optional)


  1. Blend all ingredients until shake-like consistency and until all ice is crushed.
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Ariana Coolatta

Fat: 1g | Protein: 30g | Carbs: 1g | Taste: 10+

I love this shake. Ariana invented it as a substitute for the real thing and we love ’em….! Nothing better than chocolate and coffee together…

8 oz. chilled, brewed coffee
1 scoop chocolate protein powder (~30g protein)
1 tbsp. cocoa
1 packet Splenda or Equal


  1. Blend all ingredients until frappucino-like consistency and until all ice is crushed.
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Flax Oatmeal Cakes

Fat: 15g | Protein: 12g | Carbs: 18.5g | Servings: 1

dude! thanks for the update.
we never got a chance to talk about your photos… maybe we can do this soon. phone chat. emails. however.
btw here is that flax/oatmeal pancake recipe:

rec_pancakes1/2 cup oat flour (grind oats in coffee grinder)
2 Tbsp. flax seed, ground
1 t. alum-free baking powder
1/2 tsp. salt
1/2 tsp. powdered stevia or Equal
1 tsp. oil
1 egg (if you’re not avoiding eggs, otherwise it works fine without)


  1. Slowly add just enough water to make pancake consistency and fry like pancakes. Makes 4-5 small hearty cakes.
  2. If you want to get fancy, add walnuts, cinnamon, carob chips… whatever.
  3. Use your imagination.

topping (optional):
1 T. almond butter
1 T. flax oil
1/2 t. powdered stevia

  1. Mix until smooth and spread on top of pancakes.
    (i never made the topping but sometimes – if i have a little extra cash – i splurge on the almond butter and spread that on top. otherwise works great with just plain yogurt for dipping…)

Another great recipe by my good friend, Janis! Thanks!

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Lentil Meatloaf

Fat: 5g | Protein: 17g | Carbs: 50g | Servings: 6

Great served with mushroom gravy and dinner salad or the next day on a sandwich!

recipe_meatloaf1 cup dried lentils
1/4 cup wheat germ
1/4 cup ground flax seeds
3/4 cup whole wheat breadcrumbs
1/2 cup cooked brown rice
1 small onion, minced
1/2 cup shredded carrots
3/4 cup fat free egg substitute or egg whites
1 t. ground cloves
2 t. thyme
1 T. reduced sodium soy sauce
6 oz. tomato sauce
1 T. olive oil
1 t. Tabasco sauce


  1. Place lentils in a small saucepan and cover with water.
  2. Cook over low heat for 1 1/2 hours or until tender.
  3. Coarsely mash lentils and combine with remaining ingredients (save 2 oz tomato sauce).
  4. Pour mixture into a loaf pan sprayed with nonstick cooking spray.
  5. Pour remaining tomato sauce onto the top of the loaf.
  6. Cover with foil and bake at 350 degrees for 45 minutes.
  7. Remove foil and bake for another 15 minutes or until loaf is firm to the touch.
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Vegetarian Beef Burritos

Fat: 2g | Protein: 22g | Carbs: 32g | Servings: 4

This is another one of my own inventions… soy is a great source of protein and tastes awesome.

recipe_burrito1 package Lightlife SmartGround original style soy ground beef (or TVP/TSP substitution)
1 package Old El Paso taco seasoning
4 whole wheat tortillas
diced tomato
shredded lettuce
4 oz. shredded low-fat cheddar cheese or soy cheese
diced red onion
jarred jalapeno peppers
1 tbsp. olive oil or MCT oil
Cholula Hot Sauce (optional)
low-fat sour cream (optional)


  1. Saute ground beef in oil, with 1/2 cup water – add seasoning and let cook until water has evaporated off.
  2. Place cooked ground beef into tortillas – add cheese, onions, tomato, lettuce, peppers and hot sauce.
  3. Fold and enjoy.
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Chana Masala

Fat: 2g | Protein: 22g | Carbs: 32g | Servings: 4

This is one of may favorite vegan dishes – an indian dish based around the fabulous and almighty garbanzo bean. This one’s for you, M.

recipe_chickpeas1 can garbanzo beans
1 big onion very finely chopped or processed in a food processor/grinder
1 clove garlic, minced or pureed
1 cup plum tomatoes, pureed
1 tsp pureed ginger
1/2 tsp turmeric powder
1/4 tsp cayenne pepper
1/2 tsp amchur powder (dried mango powder)
1/2 tsp garam masala (*can be storer bought or made at home)
2 tbsp oil
salt to taste


  1. Heat oil in a frying pan.
  2. Add onions and saute.
  3. When onions are translucent add ginger and garlic and saute on medium heat.
  4. Add all other spices (except mango powder) and continue to cook.
  5. Add pureed tomatoes and cook on a low heat for about three minutes.
  6. Add the chick peas with their liquid, stir well and bring to a boil. Reduce heat and then simmer for about 5-10 minutes.
  7. Add the dry mango powder and allow everything to simmer for 2 more minutes.
  8. Serve hot garnished with fresh tomato wedges, slit green chilies and chopped cilantro.

*To make garam masala:
1 small stick cinnamon
3 to 4 cloves
4 to 5 black pepper
1/2 tsp cumin seeds
1/2 tsp coriander seeds

  1. Grind all ingredients into powder.
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Dana’s Russian Stew

Fat: XXg | Protein: XXg | Carbs: XXg | Servings: 4

Hi Kristin,
I decided to get it done:

1 sliced Cabbage/part of it
Boca fake ground beef
2 diced/sliced potatoes
brussel sprouts
small can of crushed tomatoes
1 diced onion


  1. Start with stir frying the onion (every Russian dish starts like that:)
  2. Add fake ground beef and continue frying.
  3. Add cabbage and most of tomatoes and stew for 20 min.
  4. Add sprouts and potatoes, stew for another 15 min. (At the end all ingredients should be soft, if they are not, keep it longer.)
  5. Some other things to add: carrots, dill and any other spices you like.

Priyatnava Appetita!

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