Banana Cake

This recipe came from a High Altitude cookbook, so members in the lowlands may have different results.

Preheat oven to 350 degrees F. Grease and flour a 9x13-inch pan or two 9-inch round pans (if baking a layer cake).

3/4 cup ( 1 1/2 sticks) butter
3 eggs
2/3 cup buttermilk
3-4 large mashed bananas
3/4 cup chopped walnuts and/or raisins (I use nuts & craisins)
2 1/2 cups flour
1 2/3 cups sugar
1 1/4 teaspoons baking powder
1 1/4 teaspoons baking soda

1. Thoroughly mix the margarine, eggs, buttermilk, and mashed bananas.

2. Sift the flour, sugar, baking powder and baking soda into the margarine mixture. Mix the batter slowly, but thoroughly.

3. Fold in the nuts and raisins/craisins.

4. Pour the batter into the prepared pans.

5. Bake 30-45 minutes, depending on choice of pan, until an inserted knife comes out clean. Allow to cool completely.

You can spread cream cheese icing on it but we usually don't, and enjoy it as a snacking cake.

Asian Lentil Soup

Asian Lentil Soup

from the
American Institute for Cancer Research

This soup is a tasty, healthy and easy addition to your menu. Combine fiber-filled lentils with colorful carrots, celery, red bell peppers and bok choy for a wonderful medley of flavor and nutrition.

Lentils are legumes – related to beans and peanuts – and are rich in protein and the B vitamin folate. They are believed to have originated in the Near East and then spread to the Mediterranean and farther east, and they are still popular in those cuisines today.

The combination of garlic, ginger, soy and hoisin sauces power the flavor. Soy sauce is an ancient liquid seasoning used in China as early as the twelfth century BCE. Hoisin sauce is a thick, dark sauce made of soybean paste, chilies and salt and is sometimes referred to as Chinese barbecue sauce – sweet, salty, spicy and tangy all at the same time.

Pair this soup with a grilled cheese sandwich for a quick and easy dinner during the busy holiday season. Lightly brush slices of whole-wheat bread with olive oil, place oiled side down in a skillet over medium-high heat. Add a slice of natural cheese, top with another slice of bread, flip when the cheese begins to soften and serve when bread is golden brown.

Asian Lentil Soup

• 1 Tbsp. sesame oil
• 2 medium carrots, sliced thin
• 2 celery stalks, sliced thin
• 1 medium red bell pepper, diced
• 1 small onion, chopped medium
• 1 bunch bok choy, chopped (use green leaves and 2 inches of white stalk)
• 2 (15 oz) cans no salt added lentils (or cook 1 cup dry lentils per package direction)
• 3 cups low-sodium vegetable broth
• 4 cloves garlic, minced
• 1 tsp. fresh minced ginger
• 2 Tbsp. low-sodium soy sauce
• 1 Tbsp. organic hoisin sauce
• 1/4 tsp. red pepper flakes or to taste
• Salt and pepper to taste
• Fresh parsley finely chopped to garnish

Heat oil over medium heat in large pot. Sauté carrots, celery, bell pepper, onion and bok choy until tender, about 5 minutes. Set aside.

Add lentils and remainder of soup ingredients to sautéed vegetables, reserving parsley. Bring to a boil. Reduce heat, cover and simmer for 10 minutes.

Garnish with parsley and serve.

Makes 8 servings. Per serving: 1 cup.

Per serving: 155 calories, 3 g total fat (<1 g saturated fat), 24 g carbohydrate,
10 g protein, 8 g dietary fiber, 230 mg sodium.

Snowed in.... Arrabiata Sauce warmed us up!

There's a blizzard blowing through Colorado today.  Should be gone tomorrow, meanwhile I made a dish that I'd hoped would warm us up.  The term "arrabiata" is derived from the Italian word for "angry" and refers to the red pepper flakes in the sauce.  There are a number of recipes online for the sauce - mine has bison meat and fennel (anise) root.  Serve with a simple tossed salad and red wine.  It was quick, simple and very tasty!

Israeli Couscous with Apples, Cranberries and Herbs

Recently I've been cleaning out excess dry goods from the pantry, and came across a bag of Israeli Couscous.  I found this recipe on Food Network and tried it.  It was fairly easy, almost dump and cook (except for dicing an apple or two).  Served it with pork chops which were pan fried with garlic and pepper, then simmered with a little white wine.

Ingredients

Couscous:
2 tablespoons olive oil
2 cups Israeli couscous (or barley or orzo)
4 cups low-sodium chicken broth
1/4 cup chopped fresh flat-leaf parsley
1 1/2 tablespoons chopped fresh rosemary leaves
1 teaspoon chopped fresh thyme leaves
1 medium green apple, diced
1 cup dried cranberries
1/2 cup slivered almonds, toasted, see Cook's Note

Vinaigrette:
1/4 cup apple cider vinegar
3 tablespoons maple syrup
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 cup olive oil

Directions
For the couscous: In a medium saucepan, heat the olive oil on medium-high heat. Add the couscous and cook, stirring occasionally until slightly browned and aromatic, about 3 to 5 minutes. Add the chicken broth and bring to a boil. Simmer for 10 to12 minutes or until the liquid has evaporated. Transfer the cooked couscous to a large bowl and set aside to cool. Add the parsley, rosemary, thyme, apple, dried cranberries, and almonds.

For the vinaigrette: In a small bowl, combine the vinegar, maple syrup, salt, and pepper. Whisk in the olive oil until smooth. Pour the vinaigrette over the couscous and toss to coat evenly.

Cook's Note: To toast the almonds, preheat the oven to 350 degrees F. Arrange the almonds in a single layer on a baking sheet. Bake for 8 to 10 minutes or until golden brown. Cool completely before using.

Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/israeli-couscous-with-apples-cranberries-and-herbs-recipe/index.html?oc=linkback

Sweet Potato and Pear Latkes

So... Safeway has turkey breast for 99 cents a pound.  Today this recipe came in my email from AICR.  They have lots of great tasting recipes that are low fat, and loaded with free radical-fighting super heroes.  It'll work for both Christmas and Chanukah.

This twist on traditional latkes uses sweet potatoes to add rich color and nutrition to your table. The vibrant orange seen in sweet potatoes, pumpkins and carrots comes from beta-carotene, an antioxidant phytochemical with cancer-fighting power. Fresh pears add fiber and a natural sweetness. Replace the whole eggs with whites and the frying pan with the oven for a special holiday meal without the grease or guilt. Serve them up with a dollop of fat-free sour cream or unsweetened applesauce on the side for dipping.

Sweet Potato and Pear Latkes

2 lbs. sweet potatoes (about 2 medium–sized potatoes)

2 Bosc pears

1 medium onion

4 egg whites

1/3 cup whole–wheat bread crumbs

1/4 tsp. ground cinnamon

Salt and freshly ground black pepper, to taste

Canola oil spray

Fat–free sour cream (optional)

Unsweetened applesauce (optional)

1/2 cup dried cranberries, for garnish (optional)

Preheat oven to 450 degrees and place two nonstick baking sheets in the oven.

Peel the potatoes; peel and core the pears. Grate each using a food processor. Strain any excess liquid. Grate the onion. Set aside.

In a large bowl, beat the egg whites, bread crumbs, cinnamon, salt and pepper. Stir in the potatoes, pear and onion. Mix until coated.

Remove the hot baking sheets from the oven and spray thoroughly with canola spray. Spoon latke mixture onto sheets, forming 2-inch patties. Bake until golden brown, about 12-15 minutes per side, turning once with a spatula.

Serve with fat–free sour cream and/or warm applesauce, plus a sprinkle of dried cranberries on top of each serving, if desired.

Makes 8 servings, 3 latkes each.

Per serving: 180 calories, <1 g total fat (0 g saturated fat), 39 g carbohydrate,
5 g protein, 5 g dietary fiber, 210 mg sodium.

Quick Black Bean Chili

Keep some cans of refried beans and black beans handy, and you can have a go-to soup in about 30 minutes. I've substituted thinly sliced carrots for the red bell pepper when I'm caught short, and have had great results.

1 cup chopped onion
1 cup coarsely chopped red bell pepper (or carrots)
2 Tbsp finely chopped jalapeno pepper (opt.)
2 Tbsp snipped cilantro
1 tsp vegetable oil (I use EVOO)
2 garlic cloves, pressed
2 cans (15.5 oz each) black beans, rinsed and drained
1 can (16 oz) fat free refried beans
1 can (14.5 oz) fat-free vegetable broth (I've used chicken)
1 Tbsp lime juice
1 tsp ground cumin
Queso fresco (or Monterey Jack cheese)

Heat oil in a 3-quart saucepan over medium heat.  Add onion, bell pepper, jalapeno and garlic; saute 3 minutes.  Add black beans, refried beans, broth, lime juice and cumin; bring to a boil. Reduce heat, simmer, uncovered, 10 minutes.

Remove from heat; stir cilantro into chili. Ladle into bowls and sprinkle with cheese, if desired. Sour cream or greek yogurt make a good topping as well.

Yield: 4 servings (about 6.5 cups)

My Food For Thought Today

“If a woman is called to be a housewife, she should keep house even as Michelangelo painted, or Beethoven composed music, or Shakespeare wrote poetry. sHe should keep house so well that all the hosts of heaven and earth will pause to say, here lived a great housewife who did her job well.” - somewhat attributed to MLK Jr.