Tag Archives: fiber

Healthy Banana Muffins

Well, I can’t eat bananas fast enough. I like them with some brown spots, so I wait and wait and then… BAM! Too many bananas. Luckily, I have this healthy– downright virtuous!– muffin recipe (based off this one) to convert those babies into breakfast or an afternoon snack. They’re not too sweet; I like to spread honey or peanut butter on them. And the secret ingredient? A little garam masala for complexity elevates these babies from run-of-the-mill to spectacular. Go ahead, have two. If you eat them warmed up, you can’t even tell they’re good for you.

Ingredients (12 muffins)

1.5 cups whole wheat flour
1 cup rolled oats
3 tbsp brown sugar
3 tsp baking powder
1/2 tsp salt
2 tsp garam masala (available in the spice section)
2 eggs
1/4 cup applesauce (unsweetened)
1/4 cup skim milk
2 mashed ripe bananas
Make Em:
Preheat your oven to 375, and line a muffin tin with liners.
Combine all ingredients and stir until you have a chunky, dough-like batter. Spoon into muffin tins so they’re about 3/4 full. Put the tin in the oven and immediately turn the temperature down to 325. Bake 25-30 minutes, or until the muffins “spring back” when you press lightly on the tops.  Let cool slightly before enjoying.

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Filed under Bread., Non-Breads

Black Bean Soup

Beans are pretty much magic. They’re full of fiber AND protein, and they’re inexpensive. I cook with them all the time, and this is one of my favorite things to do with black beans.

I use canned tomatoes, beans, and other products, but there’s a lot of fear about BPA poisoning, so if you like, prep some dried beans and use fresh tomatoes and tomato juice. This recipe comes from the fantastic Moosewood Cooks at Home.

Ingredients:

10 sun dried tomatoes (not packed in oil)
1 tablespoon vegetable oil

1 onion, chopped
3 minced garlic cloves
1 jalapeno chile pepper, minced
1 teaspoon ground cumin
1/3 cup water
28-ounce can of diced tomatoes, with the liquid
2 14-ounce cans of black beans, with the liquid
1/4 cup fresh cilantro, chopped

Make It:

Put your sun dried tomatoes in a bowl with boiling water to soften them for ten minutes. Meanwhile, heat the vegetable oil in a pan over medium-high heat, and add the onion, cooking for five minutes, then the garlic and pepper. Cook another two minutes, then add the water, cumin, tomatoes, and black beans. Bring to a boil and then simmer. Chop the re-hydrated sun dried tomatoes and add them to the soup. At this point, you have a choice: You can puree half the soup in a blender and return it to the pot, or enjoy the soup as is. I usually do the latter, letting it cook for an hour or so to break down the beans. Stir in cilantro one minute before serving.

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Filed under Soups and Salads, Vegetarian.

Best Hummus Ever.

Not much else to say, really. This stuff is a good source of fiber, monounsaturated fats, and a little protein. And it goes on pita, bread, vegetables, in sandwiches… yum. Recipe sourced from here.

Ingredients:

1 15-oz can garbanzo beans/ chickpeas

1 clove garlic (or 1/2 tsp minced garlic from the jar)

2 T tahini sauce

1/4 cup olive oil

2 T water

juice from 1/2 a lemon

2 tsp cumin

salt, to taste

Paprika as garnish

Make It:

Rinse the chickpeas really well in a colander. Dump into a food processor or blender along with garlic, tahini, olive oil, water, lemon juice, and cumin. Puree until smooth. The amount of water may vary based on your taste. I had to stir my mixture with a spatula a few times to get it to blend… worth it. Best hummus ever.

Possible variations: Add roasted red pepper and cut back on olive oil, add fresh herbs such as cilantro, and of course, you can add Sriracha to anything for some heat!

How do you like your hummus?


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Filed under Appetizers, Vegetarian.