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.
2 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
- Combine all dry ingredients in a bowl.
- Add applesauce, eggs, cinnamon, vanilla and bananas.
- Pour into a 9×5-inch loaf pan coated with nonstick cooking spray.
- Bake at 350 degrees for 40 to 50 minutes or until done.
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
- Mix together the pumpkin, salt, sugar, and pie spice.
- Blend or food process the tofu until smooth. Stir into the pumpkin mixture, and pour into the pie shells.
- 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)
Fat: 3g | Protein: 21g | Carbs: 33g | Servings: 9
You think these protein bars are badass, you should see this girl swing a kettlebell….
3 1/2 cups rolled oats
1 1/2 cups powdered non-fat milk
1 tsp Vanilla
4 scoops vanilla protein powder
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)
*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.
- Preheat oven to 325 degrees.
- Mix all dry ingredients (I use a Kitchen Aid on the lowest setting)
- Mix all wet ingredients in a separate bowl and then add slowly to the dry ingredients (while stirring)
- I use a 9 x 12 baking dish, coated with cooking spray; others may prefer a thinner “bar” and can use a cooking sheet.
- Bake until edges are crisp and browned. (I start with 15 minutes and test with a toothpick.)
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!
8 oz. mango juice
8 oz. cold water
2 scoops vanilla protein powder (~30g protein)
1 tbsp. flax oil (not incl. in calorie count)
1/4 cup coconut juice
coconut flakes (optional)
- Blend all ingredients until shake-like consistency and until all ice is crushed.
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
- Blend all ingredients until frappucino-like consistency and until all ice is crushed.
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:
1/2 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)
- Slowly add just enough water to make pancake consistency and fry like pancakes. Makes 4-5 small hearty cakes.
- If you want to get fancy, add walnuts, cinnamon, carob chips… whatever.
- Use your imagination.
1 T. almond butter
1 T. flax oil
1/2 t. powdered stevia
- 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!
Fat: 5g | Protein: 17g | Carbs: 50g | Servings: 6
Great served with mushroom gravy and dinner salad or the next day on a sandwich!
1 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
- Place lentils in a small saucepan and cover with water.
- Cook over low heat for 1 1/2 hours or until tender.
- Coarsely mash lentils and combine with remaining ingredients (save 2 oz tomato sauce).
- Pour mixture into a loaf pan sprayed with nonstick cooking spray.
- Pour remaining tomato sauce onto the top of the loaf.
- Cover with foil and bake at 350 degrees for 45 minutes.
- Remove foil and bake for another 15 minutes or until loaf is firm to the touch.
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.
1 package Lightlife SmartGround original style soy ground beef (or TVP/TSP substitution)
1 package Old El Paso taco seasoning
4 whole wheat tortillas
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)
- Saute ground beef in oil, with 1/2 cup water – add seasoning and let cook until water has evaporated off.
- Place cooked ground beef into tortillas – add cheese, onions, tomato, lettuce, peppers and hot sauce.
- Fold and enjoy.
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.
1 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
- Heat oil in a frying pan.
- Add onions and saute.
- When onions are translucent add ginger and garlic and saute on medium heat.
- Add all other spices (except mango powder) and continue to cook.
- Add pureed tomatoes and cook on a low heat for about three minutes.
- Add the chick peas with their liquid, stir well and bring to a boil. Reduce heat and then simmer for about 5-10 minutes.
- Add the dry mango powder and allow everything to simmer for 2 more minutes.
- 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
- Grind all ingredients into powder.
Fat: XXg | Protein: XXg | Carbs: XXg | Servings: 4
I decided to get it done:
1 sliced Cabbage/part of it
Boca fake ground beef
2 diced/sliced potatoes
small can of crushed tomatoes
1 diced onion
- Start with stir frying the onion (every Russian dish starts like that:)
- Add fake ground beef and continue frying.
- Add cabbage and most of tomatoes and stew for 20 min.
- Add sprouts and potatoes, stew for another 15 min. (At the end all ingredients should be soft, if they are not, keep it longer.)
- Some other things to add: carrots, dill and any other spices you like.