Frozen Bananas

Frozen bananas seem to be the next big thing, so today I tried some. They were wonderful. 
I first heard about the idea when Dawn Jackson Blatner, a registered dietitian, said in an article that sliced, frozen bananas could be eaten as a healthy dessert, and tasted like ice cream. That definitely got my attention. Then Joy Bauer, also an RD, suggested on her facebook page to puree the frozen banana slices or add peanut butter or cocoa. They can be eaten this way in a bowl, more like a scoop of a creamy dessert. 
Today I just sliced a banana in bite-sized pieces like I would for cereal, placed them in a container with a lid, and put them in the freezer for a few hours. They had to thaw for about 10 minutes when I got them out. They really did taste like bites of ice cream. This is a wonderful low-calorie snack, and is also great for children.  

Burritos

It's the weekend, so I decided to prepare some bean burritos to freeze for convenience during the work week. I used whole wheat tortillas, a can of refried beans, a chopped onion, taco sauce, and mozzarella cheese. The whole wheat tortillas and beans are good sources of fiber, and part-skim mozzarella cheese is the lowest fat natural cheese. 
Just put a scoop of beans on a tortilla, add some onions, a few spoonfuls of taco sauce, and top with a sprinkling of cheese. Then roll up the burritos, and place them in a container to freeze. 

For a quick dinner or something to pack for lunch during the week, just grab a burrito from the freezer. Microwave it, and you've got a meal. Add some fresh lettuce, tomato, and cilantro, or have chips and salsa. Just remember to check the serving size on the tortilla chips. 

Greek Yogurt

Yogurt is ideal for a snack, or a healthy option when you're craving sweets. Sometimes I get bored with the same old yogurt, so I recently tried Greek yogurt. It has a thicker texture than traditional yogurt, and a slightly stronger taste. Greek yogurt is still low in saturated fat (the bad fat), and has about twice the protein of regular yogurt. Greek yogurt is lower in calcium, but at 15% of your daily value, it is still a good source. 
The extra protein can help you stay full longer, and it is great for a post-workout snack. After exercising, eat a combination of carbohydrates and protein to help your body re-fuel and build muscle.   

Banana Pudding

This is a traditional banana pudding topped with meringue, but the sugar has been replaced with sweetener for baking. Use sucralose (in the yellow package). The name brand is fine, but the store brand works well too and is much cheaper. 

Bananas are plentiful this time of year, and the price is almost always low. Use ripe or slightly over-ripe bananas. 

This recipe also uses real butter, regular vanilla wafers, and egg yolks because they are all used in moderation. There is just a small amount for the entire dish. Using skim or 1% milk cuts out saturated fat, while still providing calcium and vitamin D.  Stick to about a 1/2 cup portion for serving size.

 Ingredients:

1/4 cup and 2 Tbsp. (separated) sucralose sweetener for recipes (the yellow package)

1/4 cup AP flour

1/8 tsp. salt

2 cups skim or 1% milk

2 eggs-separated

1 Tbsp. butter

1 tsp. vanilla extract

33 vanilla wafers

4 bananas

Instructions:

Combine sweetener, flour, and salt in a medium sauce pan.
Stir in milk and cook until thick. 
Separate egg yolks into a small mixing bowl, and set aside the whites at room temperature for later. 
Beat yolks, and stir mixture into them. Then return entire mixture to sauce pan.
Cook over low heat for 2 minutes, then add butter and vanilla. Continue stirring over low heat for 1 minute until butter is melted and vanilla is well mixed. 
Layer in a 2 quart glass baking dish. 
Place first layer of vanilla wafers in pan on bottom and around sides. 
Then add 2 sliced bananas, and then 1/2 of pudding.
Repeat second layer with remaining wafers, bananas, and pudding. 
Beat egg whites until foamy, then add 2 Tbsp. sweetener. Beat to stiff peaks for a meringue. Top the dish with meringue. 
Bake at 425 F for 5 to 10 minutes until golden brown. 

For serving, let the pudding set for a few minutes and serve warm. It is also wonderful the next day served cold. 

Favorite Spice of the Day-Cumin!

Cumin is a wonderful spice to try in savory dishes. Add it to beans, bean dips, chili, and soups. It adds a delicious flavor to foods, and can be used in place of salt to add flavor rather than extra sodium.