Banana Nut Bread

Healthy Benefits

They contain several essential nutrients, and have benefits for digestion, heart health and weight loss. Bananas contain a fair amount of fiber, as well as several antioxidants. 
Bananas are a great dietary source of potassium. Potassium is a mineral that is essential for heart health, especially blood pressure control. Yet despite its importance, most people are not getting enough potassium in their diet. 

Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.

Ingredients    

2 cups whole wheat flour
1-1/2 tsp baking powder
1/4 cup maple syrup
1/4 cup apple sauce
4 (or 3) ripe bananas
1 tbsp chia seeds
1/4 cup water
1 tsp vanilla extract
3/4 to 1 cup ground walnuts

Preparation  

1. Preheat over to 350 degrees
2. Mix flour and baking soda in a bowl
3. In a large bowl, stir maple syrup and apple sauce together, then add bananas and mash them (potato masher works good). Stir in he water and vanilla and mix well. Add the flour mixture with the chopped nuts and stir to mix.
4. Spread in a nonstick or lightly sprayed oil-sprayed 9 inch square baking pan.
5. Bake for 50 minutes.

Crispy Cauliflower Wings

Healthy Benefits

This is one vegetable that deserves a regular rotation in your diet, however, as it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals.

Ingredients   223 calories per serving (serves 2)

1 small cauliflower head

Batter
1/2 cup whole wheat or other grain flour

1/2 cup almond milk
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/4 teaspoon crushed red pepper flakes 
1 cup Panko crumbs

Sauce

4 tablespoons maple syrup
2 tablespoons liquid aminos
1/2 teaspoon sesame seeds
1/4 teaspoon ground black pepper
3/4 teaspoon ground ginger
Chopped scallions & sesame seeds, for garnish

Preparation  

Preheat oven to 450 degrees.

1. Prepare a baking sheet by lining it with a baking sheet foil but don't spray.
2. Remove stems from florets from the cauliflower and cut into small pieces.
3. Place the bread crumbs in a bowl. In another bowl, mix all the batter ingredients together.
4. Toss the cauliflower in the mixture one at a time, shaking off excess batter. Then, dip the cauliflower into the breadcrumbs to coat, then place onto the baking sheet. 
5. Bake for 22 minutes.
6. Prepare the sauce ingredients.
7. You can stop here, and serve the wings sauceless with sauce on the side (it is not a very thick sauce). The cauliflower will be CRISPY this way. Alternatively, coat the wings in the sauce. With a pastry brush, brush the sauce onto the cauliflower and bake for 5 minutes for the sauce to soak into the wings.

Note to vegan chef: Consider doubling the sauce for full flavor. There was barely enough to go around but crispy was very goo! You can also extend the mix by adding more almond milk or doubling that too.

Inspiration: Jessica in the kitchen