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This is not just any apple banana bread. Oh, no… this recipe is for Super Delicious Apple Banana Bread from Sagan at Healthy Living in the Real World. What makes it so super delicious? Here’s the recipe and what Sagan has to say about it:

So what’s so special about this particular banana bread? The health aspect, of course! This is the healthiest banana bread I have ever come across, and as far as taste goes, it’s right up there with the more sugar-and-butter-infused banana breads. The other thing that I love about this recipe is the versatility of it. It’s a very good base that could really be elaborated on to become as fancy as you like. It is also incredibly simple and easy to put together and can be prepped in about 15 minutes. And on top of all that, it has apples in it! (Apples compete with peanut butter for my affections).

I found the original recipe in the Apple Cookbook, but I have adapted it so much from that recipe that I can definitely call it my own. So here it is! It’s the weekend now so take an hour to bake a lovely loaf of banana bread, and feel free to make any alterations that you so choose.

Ingredients

- 1 3/4 cup whole wheat flour
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp ground cinnamon
- 1/2 tsp ground ginger
- 2 ripe bananas, mashed (makes about 1 cup)
- 1/2 cup unsweetened applesauce
- 1/2 cup Simply Egg Whites
- 1 tsp vanilla
- 1 medium apple

Method

1. Peel and core the apple and chop/dice it up into small chunks. Set aside.
2. Preheat the oven to 350 degrees F. Line a loaf pan (about 8×4 inches) with parchment paper.
3. In a large mixing bowl, combine the flour, baking powder, baking soda, cinnamon, and ginger. Make a well in the center.
4. Mash the bananas in a medium-sized bowl and beat in the applesauce, egg whites, and vanilla. Pour into the center of the dry ingredients and stir until just combined.
5. Fold/stir the diced apple into the batter and when well-combined, pour into the prepared pan.
6. Bake for about 45 minutes, or until a toothpick inserted into the center comes out clean. Let cool in the pan for 5-10 minutes, then turn it out of the pan onto a wire rack. Cool completely before cutting.

Nutrition Information

Serves 12
Calories (kcal)     97.2     Folate (μg)     24.9
Fat (g)     0.4     Vitamin B6 (mg)     0.1
Protein (g)     3.9     Vitamin B12 (μg)     0
Carbohydrate (g)     20.9     Calcium (mg)     33
Sugar (g)     4.7     Iron (mg)     0.9
Fibre (g)     2.9     Sodium (mg)     122.2
Vitamin A (μg)     0.9     Potassium (mg)     179.3
Vitamin C (mg)     3.2
Vitamin D (μg)     0
Vitamin E (mg)     0.2
Thiamin (mg)     0.1
Riboflavin (mg)     0.1
Niacin (ne)     2.3

Notes/Tips

- This is a very light bread and the whole wheat flour doesn’t affect it by making it heavy or dense, so you don’t have to worry about that if the idea of using only whole wheat flour scares you!
- For a more banana-intense flavor, feel free to add an extra banana. Depending on how many ripe bananas I’ve got lying around and how big they are I’ll use 2 or 3 for this recipe. I like to mash mine up with a potato masher but not make it super smooth and creamy; having some small lumps of banana adds a burst of flavor.
- If you want something a bit sweeter, you can add 1/4 cup of brown sugar (but you might want to have a little bit less applesauce if you do that). I have, however, had other taste-testers try the bread both with the sugar and without, and they enjoyed it equally both ways. The apples, applesauce, banana, and vanilla all contribute as natural sweeteners so having extra sugar really isn’t necessary. Alternatively, you could probably puree some dates and add them to the mixture for a sweeter taste as a sugar substitute (but I personally haven’t tried that yet).
- I like to use egg whites when baking just because I eat egg yolks so often, but you can easily substitute the 1/2 cup egg whites (which is the equivalent of 4 egg whites, by the way) with 2 eggs. You’ll get a few more calories and fat but loads of extra nutrients, too.
- I once tried replacing part of the flour with oats, but I wasn’t much of a fan of it and no one else was either. It seemed to take away from the essence of the banana bread! So even if you’re an oats lover, you’re probably better off just sticking with regular flour.
- The parchment paper is my new love- no need to even use non-stick spray in the pan! But if you haven’t been able to find it at the grocery store (its with the aluminum foil and such), or are too excited about this recipe to bother with going to the store to pick some up, you can easily spray the pan with non-stick spray instead.
- Have fun experimenting with this recipe! You can replace the apple chunks with chocolate chips, nuts, dried fruit and so on. Or you can keep the apple and just add the extras in as well.

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Thanks, Sagan! Stop by Living Healthy in the Real World for more super delicious recipes and Sagan’s always-interesting musings.

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This flavorful casserole is ready in 30 minutes and is sure to satisfy your hunger for Mexican food. Thanks to Delicious Living magazine for the recipe.

Serves 10

Prep tip: If you can get fresh roasted green chiles, they’re an excellent choice.

Serving tip: Accompany with corn tortillas or serve over rice.

Ingredients:

1 tablespoon olive oil
1 cup chopped onion
1¾ teaspoons ground cumin
1½ teaspoons dried oregano
½ teaspoon garlic powder
¼ teaspoon black pepper
1 16-ounce can fat-free refried beans
1 27-ounce can whole green chiles, rinsed, drained, and halved
2 cups shredded low-fat Jack and Colby cheese mixture
1 14-ounce can green chile enchilada sauce
Low-fat sour cream and fresh cilantro, for garnish

Directions:

1. Preheat oven to 425°. In a medium skillet, heat olive oil and sauté onions for 3-5 minutes, until tender. Stir in cumin, oregano, garlic powder, pepper, and beans, and set aside.

2. Arrange half of the chiles in a 7×11-inch casserole dish lightly coated with cooking spray. Top with half of the cheese. Evenly cover with bean mixture. Top with remaining chiles. Pour green chile sauce over chiles. Top with remaining cheese. Bake 20 minutes, or until bubbly. Serve hot, topped with sour cream and cilantro.

PER SERVING: 159 cal, 31% fat cal, 6g fat, 3g sat fat, 12mg chol, 10g protein, 17g carb, 5g fiber, 991mg sodium

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Try this healthy peach cobbler made with pancake mix – it’s as easy as 1-2-3!

Ingredients:

1/2 tsp ground cinnamon
1 Tbsp vanilla extract
2 Tbsp cornstarch
1 C peach nectar
1/4 C pineapple juice or peach juice (if desired, use juice reserved from canned peaches)
2 can (16 oz each) peaches, packed in juice, drained, (or 13/4 lb fresh) sliced
1 Tbsp tub margarine
1 C dry pancake mix
2/3 C all-purpose flour
1/2 C sugar
2/3 C evaporated skim milk as needed nonstick cooking spray
1/2 tsp nutmeg
1 Tbsp brown sugar

Directions:
1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in saucepan over medium heat. Stir constantly until mixture thickens and bubbles.
2. Add sliced peaches to mixture.
3. Reduce heat and simmer for 5-10 minutes.
4. In another saucepan, melt margarine and set aside.
5. Lightly spray 8-inch-square glass dish with cooking spray. Pour hot peach mixture into dish.
6. In another bowl, combine pancake mix, flour, sugar, and melted margarine. Stir in milk. Quickly spoon this over peach mixture.
7. Combine nutmeg and brown sugar. Sprinkle on top of batter.
8. Bake at 400 degrees for 15-20 minutes or until golden brown.
9. Cool and cut into 8 pieces

Makes: 8 servings
Serving Size: 1 piece
Each serving provides: Calories: 271, Total fat: 4 g, Saturated fat: less than 1 g, Cholesterol: less than 1 mg, Sodium: 263 mg, Total fiber: 2 g, Protein: 4 g, Carbohydrates: 54 g, Potassium: 284 mg

Source: U.S. Department of Health & Human Services

Healthy Recipes from Friends Forum

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These Oven French Fries are so tasty, they’ll satisfy your craving for the real deal!

Ingredients:
2 pounds potatoes
8 cups ice water
1 tsp garlic powder
1 tsp onion powder
1/4 tsp salt
1 tsp white pepper
1/4 tsp allspice
1 tsp hot pepper flakes
1 Tbsp vegetable oil

Directions:
1. Scrub potatoes and cut into 1/2-inch strips.
2. Place potato strips into ice water, cover, and chill for 1 hour or longer.
3. Remove potatoes and dry strips thoroughly.
4. Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in plastic bag.
5. Toss potatoes in spice mixture.
6. Brush potatoes with oil.
7. Place potatoes in nonstick shallow baking pan.
8. Cover with aluminum foil and place in oven at 475-degrees for 15 minutes.
9. Remove foil and continue baking uncovered for additional 15-20 minutes or until golden brown. Turn fries occasionally to brown on all sides.

Yield: 5 servings
Serving size: 1 cup
Each serving provides: Calories: 238, Total fat: 4 g, Saturated fat: 1 g, Cholesterol: 0 mg, Sodium: 163 mg, Total fiber: 5 g, Protein: 5 g, Carbohydrates: 48 g, Potassium: 796 mg

Source: U.S. Department of Health & Human Services

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