A lot has happened in the past 6 months and I have tried and made a bunch of really yummy healthy recipes. I apparently post on facebook way more than I post here. I've had several of my friends tell me I should write a book about my adventures and misadventures in cooking. I am not sure that I am that ambitious! lol
Recently my husband was diagnosed with coronary artery disease. He is a really young guy, so this type of thing is mostly genetic. But that also means that from now on we have to eat with both his dietary needs and my dietary needs in mind.
So now that we are watching our cholesterol, we have cut out a lot of the animal products that add in unnecessary cholesterol and fats. This has also cut out most red meat. Not entirely, we still eat it on occasion, but just not as regularly as we did before.
Even more recently my husband attended a cardiac nutritional education session and came home with a list of items he "isn't supposed to eat anymore". He has been really bummed about all of the food he can no longer eat. So my goal, has been to find ways to make food that he likes and enjoys but does not contain the harmful fats and cholesterol in them that they normally do.
This past weekend I made a wonderful Blueberry Banana bread. The original recipe makes this into muffins, but I did not have any muffin papers so I made a bread instead.
I made several modifications to the recipe to make this an even healthier version.
Ingredients
- 3/4 cup all-purpose flour
- 3/4 cup whole wheat flour
- 1/4 cup white sugar
- 1/2 cup loosely packed brown sugar
- 1/4 cup quick cooking oats
- 1/2 cup nopalina
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 1 pint blueberries
- 1/2 cup chopped walnuts
- 1 banana, mashed
- 1 cup skim milk with a splash of vinegar
- 1 egg
- 2 tablespoons apple sauce
- 2 teaspoons vanilla extract
Directions
- Preheat the oven to 350 degrees F (175 degrees C). Spray 2 8x4 bread pans with cooking spray
- In a large bowl, stir together the all-purpose flour, whole wheat flour, sugar, brown sugar, quick-cooking oats, nopalina, baking powder, baking soda and salt. In a separate bowl, mix together the mashed banana, buttermilk, egg, oil and vanilla. Pour the wet ingredients into the dry, and mix just until blended. Gently stir in the blueberries and walnuts. Pour mixture evenly into the two bread pans.
- Bake for 20 to 30 minutes in the preheated oven, or until the tops are golden brown and toothpick comes out clean.
Nutrition Facts | ||
| 16 Servings | ||
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| Amount Per Serving | ||
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| Calories | 165.0 | |
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| Total Fat | 16.6 g | |
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| Saturated Fat | 0.9 g | |
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| Polyunsaturated Fat | 2.9 g | |
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| Monounsaturated Fat | 1.0 g | |
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| Cholesterol | 17.1 mg | |
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| Sodium | 167.8 mg | |
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| Potassium | 208.4 mg | |
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| Total Carbohydrate | 28.0 g | |
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| Dietary Fiber | 4.0 g | |
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| Sugars | 16.5 g | |
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| Protein | 4.7 g | |
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| Vitamin A | 2.3 % |
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| Vitamin B-12 | 1.5 % |
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| Vitamin B-6 | 5.0 % |
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| Vitamin C | 6.9 % |
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| Vitamin D | 2.0 % |
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| Vitamin E | 2.1 % |
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| Calcium | 5.4 % |
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| Copper | 5.7 % |
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| Folate | 5.4 % |
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| Iron | 4.4 % |
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| Magnesium | 3.9 % |
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| Manganese | 14.8 % |
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| Niacin | 3.4 % |
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| Pantothenic Acid | 1.9 % |
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| Phosphorus | 5.6 % |
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| Riboflavin | 5.8 % |
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| Selenium | 5.9 % |
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| Thiamin | 6.2 % |
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| Zinc | 2.1 % |
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