RECIPES

RECIPES

BANANA BREAD PRINTABLE VIEW

This recipe uses no butter or oil but is still quite moist due to the unsweetened apple sauce! You think that cooking on a hot summer day is the last thing you want to do but the next morning this banana bread is oh-so-good...with some spray butter and cinnamon sprinkled on!

INGREDIENTS
1 1/4 cup whole wheat flour
1/4 cup all purpose flour
1/2 cup oats (this can be shredded in a food processor if you want)
1/4 cup splenda
1 teaspoon baking powder
1/2 cup UNSWEETENED applesauce
2 egg whites
1/2 cup PLAIN yogurt (Chobani brand is preferred)
1 teaspoon vanilla extract
2 medium ripe bananas
1 teaspoon cinnamon
1/2 teaspoon nutmeg

DIRECTIONS
1. Preheat your oven to 350F and spray loaf pan with PAM spray.
2. Mash the bananas and mix the egg whites, yogurt, splenda, applesauce and vanilla extract.
3. In a separate bowl, mix the flours, baking powder, oats, cinnamon and nutmeg together.
4. Combine dry and wet until just mixed. Do NOT over-mix this healthy banana bread or it will come out of the oven like a brick! Spoon the mixture into your prepared loaf pan.
5. Bake in preheated oven at 350F oven for about 40 minutes. Check to see if the loaf is ready by inserting a knife into the center of the loaf. It should come out completely clean when it’s ready.
6. Allow to cool in the loaf pan for 10 minutes and then remove. Allow to cool on a wire rack completely before placing in Ziploc bag or containers for storage (the bread will become soggy if you do not let it cool first.

TIPS:
• If your mixture looks to dry you can add a little more applesauce.
• You can add sliced almonds or walnuts if you need an extra calorie boost before/after a workout!
• Gotta try this...smear some peanut butter or almond butter on a warm slice!

Delicious and nutritious!

Crab Cakes PRINTABLE VIEW

This past week, you should have received the Trader Joe’s booklet...I am sitting here skimming through and thank goodness, good ol’ Trader Joe’s reminded me how delicious their canned crab meat is! At first, I was skeptical myself, but trust me...this is good stuff. So let’s revisit this protein-packed feast and make a meal out of it! It seems like a lot of ingredients but it will be worth it!

Ingredients:
Two 6-oz. cans crab meat, drained (about 1 cup drained crabmeat)
2 1/2 slices light bread (40 - 45 calories each with around 2g fiber per slice), lightly toasted
¼ cup fat-free swiss or mozzarella cheese, shredded, ROOM TEMPERATURE (KRAFT makes a good version)
3 TBS fat-free liquid egg substitute (or 1 large egg white)
2 TBS finely diced onion
2 TBS finely diced celery
1 TBS fat-free mayonnaise
1/2 TBS Best Foods/Hellmann's Dijonnaise
1/2 TBS finely chopped parsley
1 tsp minced garlic
1/2 tsp lemon juice
6 sprays of spray butter (such as Parkay Spray or I Can't Believe It's Not Butter Spray)
1/4 tsp Worcestershire sauce
dash hot pepper sauce (like Tabasco)
dash salt, or more to taste (if you prefer)
dash black pepper, or more to taste
PAM nonstick spray
Optional: lemon wedges

Directions:
Preheat oven to 450 degrees.

Tear lightly toasted bread into pieces and place in a food processor or blender. Pulse until reduced to breadcrumbs, and then transfer to a medium bowl. I have also used Shredded Wheat as bread crumbs before. Use the method you prefer.

Add crab meat, parsley, garlic, salt, and black pepper to the bowl, and gently mix until combined. Add onion and celery, then lightly mix again. Set aside.

Add shredded cheese to a small bowl. Add egg white, mayo, Dijonnaise, lemon juice, spray butter, Worcestershire sauce, and hot pepper sauce. Whisk until smooth and pour over the crab meat mixture. Using a rubber spatula, gently fold the liquid mixture into the crab meat mixture. If you like, add additional salt and black pepper to taste.

Prepare a medium-large baking dish (such as a Pyrex glass dish) by spraying with PAM nonstick spray. Take one-third of the crab cake mixture (about 3/4 cup) from the bowl. Gently form into a ball, place it in the baking dish and flatten into a cake about 1-inch thick -- repeat twice with remaining crab mixture so that you have 3 cakes in the baking dish.

Bake in the oven for 14 - 15 minutes until the cakes are slightly firm and cooked through. Remove carefully from the dish and serve with additional lemon wedges for squirting!

MAKES 3 SERVINGS

Enjoy!

TRAINWITHJESS.com

EXCEED YOUR GOALS