To Your Health
June, 2011 (Vol. 05, Issue 06) |
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Directions
Preheat oven to 350°F. Spray 9x5-inch loaf pan with cooking spray; set aside. Stir together whole wheat flour, baking soda, cinnamon and salt with wire whisk in medium bowl; set aside.
Mix honey and olive oil together in medium bowl until well combined. Add egg substitute; mix well. Add banana and vanilla; mix well. Blend in whole wheat flour mixture and nuts. Spread batter in prepared pan. Bake 55 to 60 minutes or until wooden pick inserted in center of loaf comes out clean. Cool in pan on wire rack 20 minutes before removing from pan. Store leftovers in airtight container up to three days.
Health Benefits: Olive oil has more health benefits – it has a lower smoke point than vegetable oil because it has a lower fat content. Using egg substitute (in place of regular eggs) saves about 6 grams of fat. Bananas are one of the best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. The average banana contains about 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis.
LOW-FAT ONION DIP
Total time 55 min
Prep 10 min servings
3 cups or 24 servings, 2 Tbsp. each
Ingredients
1 large Vidalia or sweet onion, coarsely chopped
1 pkg. (8 oz.) Fat free mozzarella cheese
1 cup low-fat Mayonnaise
1 Tbsp. Low-fat Parmesan Cheese
Directions
HEAT oven to 325°F. Mix first three ingredients. Spread onto bottom of 9-inch pie plate; sprinkle with Parmesan. Bake 45 minutes or until golden brown. Serve with low fat crackers or chips.
Health Benefits: Onions contain a number of sulfides similar to those found in garlic which may lower blood lipids and blood pressure. Also, you’ll save about 5 grams of fat by using fat-free mayonnaise.
MEXICAN CHICKEN CASSEROLE
Total time 45 min
Prep 20 min
Servings 4 servings
Ingredients
3/4 lb. boneless skinless chicken breasts, cut into bite-size pieces
1 tsp. Ground cumin
1 green pepper, chopped
1-1/2 cups chunky salsa
2 oz. (1/4 of 8-oz. pkg.) fat free cream cheese
1 can (15 oz.) no-salt-added black beans, rinsed
1 tomato, chopped
2 whole wheat tortillas (6 inch)
1/2 cup fat free cheddar cheese
