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Amazing and Easy Banana Bread

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I’m not really a baker … I’m not even a big eater of baked goods (other than an amazing long-fermented sourdough bread made by a local baker at the farmer’s market, YUM). However, after the holidays, when the weather is a little dreary, I sometimes want something warm and sweet in the oven, and this banana-forward loaf (also great as muffins) does the trick!

BananaBreadMontage

Jennifer’s Banana Bread
Makes two large loaves – feel free to halve the recipe if you like, but it’s great to have an extra loaf to freeze or share!
Ingredients
• 6 medium overripe bananas (freeze ones as they get really brown and use any time!)
• 2/3 cup high quality maple syrup
• 1/2 cup organic brown sugar
• ½ to 2/3 cup avocado oil (or your favorite baking oil)
• 4 teaspoons vanilla extract
• 4 cups all-purpose flour
• 2 tsp baking soda (make sure it’s fresh)
• 1 tsp ground cinnamon
• 2 tsp salt
• 1 cup toasted pecans (or walnuts or chocolate chips or whatever you like – go crazy here!)
For Topping
• Up to ½ cup (to taste – depends how sweet you want it) mix of organic brown sugar and maple syrup – or one or the other if you only have one.

To make:
1. Preheat oven to 350°. Drop parchment paper into your pan (or oil the pan, but parchment is SO easy) or use muffin pans.
2. Toast pecans lightly in a pan – just drop them in and let them toast until lightly brown and fragrant, tossing regularly.
3. Mash bananas with a fork or potato masher. I sometimes just leave them lumpy and then use an immersion blender after adding the other wet ingredients (next step).
4. Add maple syrup, brown sugar, oil, and vanilla. Stir until really well-mixed – or use an immersion blender to get a little smoother – don’t liquefy though.
5. Toss the dry ingredients (except toasted pecans) well in a separate bowl.
6. Add the dry ingredients to the banana mix and stir everything together until just mixed. Don’t overmix or the bread will be chewy (ugh). The batter will be thicker than you think.
7. Fold in the pecans (or whatever you’re adding).
8. Place the batter into the pan and smooth out with the back of a spoon.
9. Combine the topping ingredients and immediately spread over the top. Don’t let the sugar dissolve into the syrup, you want the texture.
10. Bake for 50 minutes, or until a toothpick inserted into the center comes out clean.
11. Remove the pan from the oven put it on a cooling rack. Allow it to cool for at least 15 minutes before removing it from the pan.
12. Slice and serve.

Healthy Breakfast: Magic Sweet Potatoes

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Friends are always asking me for easy, healthy breakfast ideas – and this is one of the easiest. You can even bake 5 sweet potatoes at the start of the week, and enjoy these cold out of the fridge in less than a minute prep time (experiment with the magic sauce to keep it interesting!).

In addition to being super-delicious, sweet potatoes are quite filling due to their high fiber content. Sweet potatoes are a fantastic source of vitamins and minerals including iron, calcium, selenium, B vitamins and vitamin C. They’re also very high in beta-carotene, an antioxidant that converts to vitamin A in the body (1 cup provides 375% your daily value)!

Do you have a favorite sweet potato topping? Please share in the comments below!

Chocolate Power Balls – Delicious and Easy

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This Chocolate Power Balls recipe is one of the top 3 reasons I keep a small food processor on my counter – yes, that is precious space, but I like to keep a few fresh Power Balls in my fridge to keep me from making bad choices when I. Need. Food. Now! I try not to let that happen, but … life happens!

And these make a wonderful portable breakfast with a hot cup of coffee … one of my favorites!

I’ve dropped the instructions into the graphic itself, to make it easier to save/share on Pinterest, Instagram, etc., and have also posted the full written instructions below in case that’s easier for you. As always, feel free to play around with the ingredients: walnuts are delicious, macadamia nuts … you can substitute some of the dates with dried cranberries for a seasonal sweetness. Enjoy trying new things, and working with what you have on hand.

Chocolate Power Balls Recipe

Delicious and nutritious snack to have on hand for after work or after school. And delicious with coffee!

Chocolate Power Balls

Balls
1/3 c almonds (soaked for 3 hours and drained)
1/3 c pitted soft dates
2 tbs nut butter
1 tbs hemp seeds
1 tsp vanilla
1-2 tsp water or nut milk
1/2 c cacao

Garnish: 4 tbs ground nuts (I like to use hemp seeds and cashews, and if you have a bit of Maldon Salt on hand, crush a bit of that in as well for a salty offset to the sweet cacao!)

Put all ingredients except the cacao into the blender or food processor. Blend or pulse on low until combined. Pour the mixture into a big bowl; stir in the cacao powder.

Roll in to bite-sized balls. If it is too dry you can add more water; if it is too soft add more cacao and/or refrigerate to harden the mixture slightly.

Once all balls have been formed, gently roll each one in to the garnish mixture.

Refrigerate until you are ready to serve, and enjoy!

Recipes for Tuesday, September 23 – Real Food Challenge

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The Real Food $100/4/7 ChallengeHopefully, you made all of the oats yesterday, and all you have to do now is heat them and add the apple and spices! Good morning! Please let us know how you’re doing by sending pics or posting on the Eat Yourself Well Facebook page, or below – it helps us all stay motivated!

Tuesday Breakfast: Eat Yourself Well Cinnamon Apple Oatmeal

2 cups steel cut oats
1 apple, diced into small bits (do not peel, but wash thoroughly)
1/4 tsp of cinnamon, or apple pie spice

Cook oats per directions on package – usually 1/4 cup per cup of water for steel-cut oats. When nearly ready, stir in apple pieces and cinnamon, and continue cooking for an extra few minutes to let the apple flavors pull together.

Top with a sprinkle of cinnamon.

Tuesday Lunch: Eat Yourself Well Hummus-Spinach Rollups

Ingredients
4 tortilla wraps
Hummus (leftover from prior day)
Bag of spinach
Sprinkle of ground chipotle pepper

Directions
Spread hummus fairly evenly on wraps. Sprinkle with ground chipotle pepper (to taste – creates a nice smoky flavor), then pile a handful of spinach over each. Roll up and serve.

Tuesday Dinner: Eat Yourself Well Bright Veggie Frittata

Servings: 4

8 eggs
1/3 c minced assorted fresh herbs – whatever is on hand, such as chive, basil, thyme, parsley (if you do not have fresh herbs, substitute 2 tbsp of any dried herb blend)
1/2 tsp ground turmeric
2 t olive oil
1 white onion, finely diced
2 cloves garlic, minced
1 large zucchini, thinly sliced into coins
1 red pepper, sliced into thin strips
1 c spinach, quickly chopped
Salt and pepper, to taste

Preheat oven to 325.

Beat together the eggs, herbs, and turmeric in a small bowl, set aside.

In an oven and stove-safe pan, cook the onion and garlic in the olive oil over medium heat, until softened. Remove from heat and add vegetables in layers: spinach first, then pepper strips, then fan the zucchini over all. Last, pour in the egg mixture, “lift” veggies as needed to help the egg get down into the layers.

Bake frittata in the oven until set and lightly browned. Do not overcook – it will continue to set as it cools. Serve warm.

Fast Fruity Freekeh! – EatYourselfWell for Breakfast

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Fast, Fruity Freekeh - Eat Yourself Well

If you haven’t met freekeh yet, welcome … you’ll have a new addiction like mine! Freekeh is an ancient form of cracked green bulgur wheat that packs 11 grams of protein per serving, and twice the fiber of quinoa. And it’s delicious, super-easy to cook, and sooooo versatile. Oh – and super-easy to cook, as it always turns out light and fluffy.

This morning, I cooked two cups but only used a small bit – I’ll be using it all weekend with other dishes as well – salads, pilafs, etc.

Fast Fruity Freekeh

Serves two with leftovers

  • 1 cup freekeh (you will have extra, but that’s a VERY good thing – I usually double this, actually, and have leftovers for days)
  • 2.5 cups water
  • 1/2 cup coconut milk or cream, unsweetened (optional)
  • pinch of salt
  • 2 fresh or frozen peaches
  • 1 cup fresh or frozen cherries
  • juice of 1/2 lemon
  • Sprinkle of nutmeg
  • Optional: nuts or hemp seeds as topping – I used pistachios

Add 1 cup freekeh to the water and coconut milk or cream (if using) and bring to a boil. Cover tightly and cook for 10-12 minutes until all liquid is absorbed. Fluff with fork.

While freekeh is cooking, chop peaches (no need to peel, in my opinion) to the cherries in a small saucepan, squeeze lemon over all, and bring to a boil, stirring frequently. You won’t need to add water or any liquid, the fruits will liquefy. Turn to medium-low and continue cooking until soft, about 12 minutes.

Add freekeh to a small bowl and top with cooked fruits, sprinkle of fresh nutmeg, and nuts/seeds if you are using. Also, if you are using coconut milk/cream, just a bit of that over the top is amazing.

5 Fresh & Fast (and simple) Fig Recipes

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Five Fresh Fast Fig Recipes - Eat Yourself Well

Last week, my figs were tiny and green – this week, they’re ripe – ALL of them! Following are a few ways I’m going to make use of these amazing fruits – in addition to eating them right off the tree, when the birds don’t get to them first!

Crispy Broiled Figs: Melt a bit of coconut oil with honey (just a little of each). Lay figs halves on a baking sheet. Brush with melted mix. Broil until the fig tops bubble and start to brown on the edges. Serve as a side dish with veggies, or add a bit of marscapone for a wonderful earthy dessert.

Fig Bruschetta: Finely dice fresh figs, and toss with a splash of balsamic vinegar and one good grind of black pepper. Top toasted baguette slice with a bit of ricotta or marscapone cheese, top with fig mix

Cheesy, Melty Figs: Chop the top half off the fig (reserve for Bruschetta, above :-)) and slightly “open” the bottom half. Add a soft cheese: a nice ripe bleu, robiola, or a bit of brie. Place under broiler until cheese is melted, serve immediately, alone or over mixed greens as a salad.

Fig, Walnut, and Goat Cheese Salad: Cut/crumble all into pieces and toss with mixed greens. Top with a quick mix of balsamic vinegar, dijon mustard, and the best olive oil you can find.

Gingered Fig Martinis (over 21 only): Blend 2 cups figs, 1 small knob of ginger (less for less spicy, more for more) 2 tsp water and the juice of 1/2 to 1 lemon (depending on size) in the blender. Pour over ice in cocktail shaker, add vodka to taste and shake well. Pour into chilled martini glass.

From Jennifer Silverberg at www.EatYourselfWell.com and facebook.com/eatyourselfwell Please maintain link as you copy and share recipe with others!

Popeye’ Secret Smoothie – Delicious Spinach Smoothie

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Delicious Spinach Smoothie - Eat Yourself Well

Popeye’s Secret Smoothie

Maca, yogurt, and lime combine to make this refreshingly citrusy – banana adds luscious texture and sweetness. Your kids will love to “drink like Popeye!”

All of the following measures can be used approximately and altered to fit your taste.

Yield: 2

Lots of spinach!

Ingredients:

2 loosely packed cups spinach leaves
1 cup coconut water
1 banana, preferably frozen
1 lime, squeezed (2 if there is very little juice) – or if you don’t have a lime, use lemon
4 tbsp raw organic maca
3/4 cup yogurt, plain (regular or coconut, for a vegan version)
1/4 cup chia
2 dried figs
Honey or maple syrup to taste, if you like your smoothies sweet

To Make: Add all of the ingredients to a high-powered blender, and mix. Tamp down as needed to make sure everything blends completely. Taste and adjust sweetness if needed. Enjoy the rush of power!

From Jennifer Silverberg at www.EatYourselfWell.com and facebook.com/eatyourselfwell Please maintain link as you copy and share recipe with others!

Quinoa Mango Healthy Taco Salad

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Quinoa Mango Taco Salad

You get everything in this salad: texture, sweet, salty, fresh, bitter, and spicy – and it takes only a minute or two to prepare, if you have leftover quinoa on hand! If you’re missing one or two ingredients – try it anyway – you may discover a new favorite variation!

Quinoa Mango Taco Salad

2-3 cups chopped romaine lettuce
1/4 cup cooked quinoa (feel free to substitute freekeh or other grain if you have it on hand)
1/4 cup black beans (cooked and drained, or canned and drained)
1/4 cup chopped organic mango (fresh preferred, or frozen is fine)
1 fresh tomato, diced
1 green onion, sliced on the bias
10 organic blue corn chips, crushed
1/2 organic avocado, diced
1/4 cup chopped cilantro
2 tablespoons fresh salsa

To assemble:
In serving bowl, place romaine lettuce on the base, then add strips of quinoa, beans, onion, mango, tomato, cilantro, chips, avocado, and salsa.

Please resist the urge to add “salad dressing” – this does not need additional flavors, it just adds calories and masks the beautiful fresh flavors.

Strawberry Cherry Cashew Anti-Inflammatory Blend

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Strawberry Cherry Cashew Anti-inflammatory Blend

This is a great way to start the day when you wake up with a few aches and pains. Or, even better – this is a great breakfast to have a few times a week to ward off getting aches and pains at all!

Cherries are well-known anti-inflammatory powerhouses due to their high antioxidant – specifically, anthocyanin – activity. Choose tart cherries for the highest benefit. Strawberries add sweetness, plus are rich in polyphenols that help regulate blood sugar response, have an amazing combination of phytonutrients: anthocyanins, ellagitannins, flavonols, terpenoids, and phenolic acids, and are Vitamin C standouts.

Cashews are added for a delicious creaminess, a bit of protein, and healthy unsaturated fatty acids. These nuts (and though you may read differently on the internet, they are indeed nuts, not legumes) have a high antioxidant content, providing cardio-protective benefits.

Oh – and this is delicious!

Strawberry Cherry Cashew Anti-Inflammatory Blend

Makes two servings
About 1 cup frozen strawberries
About 1 cup frozen tart cherries (if available – sweet cherries are an alternate)
About 1 cup coconut water (my favorite is Taste Nirvana with pulp)
1/4 cup chia seeds
Handful of cashews

Put all ingredients in a high-speed blender and mix until well blended – top with a frozen strawberry for beautiful color, and enjoy!

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