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.

Oatmeal Banana Waffles with Blueberries

Oatmeal Banana Waffles with Blueberries with pineapple and grapes because that's what I had :)

Healthy Benefits

Bananas are a excellent source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Its unique mix of vitamins, minerals, and low glycemic carbohydrates has made them a favorite fruit among endurance athletes.  

Since bananas also contain tryptophan, serotonin and norepinephrine, they help prevent depression while encouraging feelings of well-being and relaxation. Additionally, the vitamin B6 helps protect against sleeplessness, mood swings and irritability.

Ingredients   223 calories per serving (serves 2)

1 organic banana (besides being a great source of potassium, it's also a binder)
1 cup of uncooked rolled oats
1 cup of water
1 tsp of vanilla extract
10 blueberries

Optional add-ins:
1 tsp Wheat germ
1 tsp Flaxseed

Preparation  

Place all ingredients in blender (except blueberries) and blend until smooth. Let it sit for a couple minutes to thicken.
- Pour onto the heated oil-sprayed waffle iron
- Add blueberries when batter in on waffle iron
- Cook for 8-10 minutes without lifting the lid. 

They should be moist with a crunchy crust. Add pure maple syrup and fresh fruit.

Ethical note: USDA Organic bananas have never been included in the “dirty dozen”. Organic farmers use natural fertilizers like manure and seaweed, and rely on insect predators rather than pesticides to keep pests and weeds at bay, whereas conventional bananas are sprayed with synthetic fertilizers, insecticides, and herbicides. 

Organic is not only better for your health, it’s also better for the planet. Fertilizers and pesticides make their way into the soil and water and eventually the ocean. These contaminants in our waterways are leading to ocean dead zones and blue-green algae blooms that are so dense they can be fatal to marine animals and humans.

Note to vegan chef: Pour the batter onto the waffle iron and then add the blueberries.

Nutrition: (per 1 serving)

Fun facts: 

• Did you know there are ancient Egyptian hieroglyphs that depict people with bananas?
• Bananas have been around as early as the 6th century B.C. (this is when they were first mentioned in literature)
• The average American eats 27 pounds of bananas each year.
• Bananas are one of the few foods to contain the 6 major vitamin groups.
• Bananas are a very rich source of vitamin B6, which your brain needs to function properly and make you wise.
• The phrase "going bananas" was first recorded in the Oxford English Dictionary because of the banana's connection with monkeys.
• We buy more oatmeal in January than any other month of the year.
• Oats were known in ancient China as long ago as 7,000 B.C. The ancient Greeks were the first people known to have made a recognizable porridge (cereal) from oats.
• Seventy-five percent of U.S. households have oatmeal in their cupboard.

Reference: Calorie Count, Banana Fun Facts & Trivia, Ten Fun Facts for Oatmeal Month, Banana Nutrition Facts, Bananas, Bananas aren't part of the 'dirty dozen' so why buy organic?

Kiwano, Banana and Pineapple Sorbet

Healthy Benefits 

Kiwanos (horned melon) are low in calories, loaded with dietary fiber, vitamin A, vitamin C, calcium as well as iron. 

Pineapples offer beneficial digestive support enzymes, a number of important minerals, and vitamins along with fiber. They are low in calories, abundant with carbohydrates and free of fat. Uncooked, juiced, cooked or even processed, pineapples provide incredible nutrients and vitamins. 

The fiber, potassium, vitamin C and B6 content in bananas all support heart health.  

Ingredients 159 calories per serving (makes 2 servings with extra filling)

1 or 2 Kiwanos - juice (see Note to vegan chef below)

2 frozen bananas

1 cup frozen pineapple

1 lime - for zest on top

Directions 

- Remove the 'points' on the Kiwano for easier handling with a knife or your fingernail

- Slice the Kiwano lengthwise...marvel at the beautiful gelatin green color and seeds

- Using a large spoon, scrape the insides of the Kiwano above a wire mesh colander resting over a bowl (to collect the juice). It will be a little challenging but not bad.

- Save the empty Kiwano shell to be used as a distinctive serving bowl

- Using the back of a large spoon, press against the Kiwano pulp in the wire mesh colander so that the juice collects in the bowl. This is time consuming because the pulp doesn't want to separate from the seeds. You won't be able to extract all the pulp in the colander.

- In blender, combine frozen bananas, pineapple and the Kiwano juice (1 is fine, 2 is good too)
- Blend until smooth
- Spoon into empty Kiwano shells
- Add lime zest to top and serve right away.

Note to vegan chef

The 'horns' on Kiwano are pointy...enough to break the skin if you're not careful. They can easily be knocked off with a fingernail or knife. (The cashier at Whole Foods appreciated that I removed the points before she had to handle them.)

Kiwano juice has a mild 'sweet cucumber taste' so you can use the juice from one or two Kiwanos. Both ways are good.

Be patient when trying to remove the Kiwano pulp with a spoon. It can take 10+ minutes and you won't get all of it. Spend about 12-15 minutes on it and be happy with that.

For a little more zest and visual appeal, add the zest of lime on top. (not seen in photos)

Don't refrigerate or freeze: the shell will not hold up, it will wilt. The sorbet can freeze fine but I like making it fresh for guests.

You will have more filling than what fits in two Kiwano halves.

Fun facts

Kiwanos originated in desert conditions in Australia. It's also grown in Israel, New Zealand, South Africa, Portugal and parts of California. It's also known as the English Tomato, the Hedged Gourd and the Melano.

Reference: The Mighty Kiwano, Health Benefits of Horned Melons, What are the health benefits of bananas?

Inspired by FatFree Vegan Kitchen