Tag Archives: Cook

“Veganana Bread”

As I promised to some of you, here it’s my banana bread recipe, another vegan (eggless) recipe. Enjoy!!!! 

banana bread no egg

Recipe for: about 12 servings
Serving size: 1 slice
Calories per portion: 281kcal.
Total Cook and prep. time: 1hr. 15 min.

Ingredients: 

  • 1 cup of all-purpose flour
  • 3/4 cup of whole-wheat flour
  • 3/4 cup of brown sugar
  • 1 tsp of baking powder
  • 1/4 tsp of baking soda
  • 1/4 tsp of salt
  • 3 ripe bananas
  • 2 tbsp of ground flaxseed
  • 6 tbsp of water
  • 1 tsp of vanilla extract
  • 1/2 cup of sunflower oil (or canola, or coconut oil)
  • 1/2 cup of raisins
  • 1/2 cup of raw almonds (or peanuts, or walnuts)
  • about 1 tbsp of sweetened coconut flakes

Instructions:

  1. Preheat oven to 350F degrees and spray with a non stick vegetable spray the a loaf pan (I used a 8.5inch loaf pan).
  2. In a small container mix the ground flaxseed and water and set aside. You will want to use it when it becomes gelatinous (this is what replaces the eggs).
  3. Chop the almonds, but not too much. Set aside with the raisins.
  4. In a bigger container mix all the dry ingredients except the sugar (all-purpose flour, whole-wheat flour, baking powder, baking soda and salt)
  5. Mash the bananas with a fork and add them in another container together with the sugar and wet ingredients (sunflower oil, mixture of flaxseeds and water and vanilla extract)
  6. Mix dry and wet ingredients. When mixed add raisins and almonds. (I used my Kitchen Aid Artisan Mixer in speed 2)
  7. Put the butter in the loaf pan and sprinkle the top with coconut flakes.
  8. Leave in the oven for exactly 1 hour (check with a toothpick, it should come out clean). Let cool down before cutting and eating.

banana bread 14Nutritional facts: a slice of this banana bread contains enough protein  to cover 6%DV (3g), has 41g of Carbohydrates, a total of 12g of Fats and the majority of them are monounsaturated fats. It also covers 12%DV of Fiber,  3.4%DV of Calcium, 5.5%DV of Iron, 7.5%DV of Vitamin C, 8%DV of Vitamin B6, 7%DV Potassium, 4%DV of Zinc, 1%DV of Magnesium and 8%DV of Phosphorus. It only has 56g of Sodium, it does not have any Cholesterol or Trans-Fats.

References:

1- Eva May Hamilton/Eleanor Whitney. Nutrition Concepts and Controversies. 1980 RDA Edition. West Publishing Co. 50 West Kellogg Boulevard P.O. Box 3526 St. Paul, Minnesota 55165. Appendix H: Table Of Food Composition.

2- Michele Grodner/Sara Long Andersong/Sandra DeYoung. Foundations and Clinical Applications of Nutrition. A Nursing Approach. Mosby-Year Book, Inc. 11830 Westline Industrial Drive St. Loius, MO 63146. Appendix A: Food Composition Table.

3- www.NutritionData.com a data base with information from the USDA’s National Nutrient Database for Standard Reference and supplemented by restaurants and food manufacturers.

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The “Legendary Stuffed Pepper”

stuffed pepper

Recipe for 2 servings
Serving size: ½ pimiento relleno
Calories per serving: 249 kcal
Carbohydrates: 15.5g
Proteins: 43g
Total Fats: 11g
Saturated fatty acids 0.74g
Monounsaturated fatty acids: 6.15g
Approximated time: 30 minutes

INGREDIENTS

1 sweet red pepper

1 ½ cup of veggie crumbles (Boca® Ground crumbles)

1 ½ cup of shreds of Kale (Nature’s Greens® organic kale)

1/3  cup of chopped onions

1 tablespoon of pure canola oil

¾ tablespoon of sea salt

1 tablespoon of lemon and pepper seasoning (Badia® Lemon Pepper)

1 tablespoon of beaf-like seasonings (The Vegetarian Express® Beaf-like seasoning)

2 tablespoons of vegan mozzarella cheese (Mozzarella-type GoVeggie®)

You can always substitute vegan cheese for real “light” cheese or use other brands of seasonings 🙂 

legendary stuffed pepper 1

DIRECTIONS

Wash the pepper, cut in half and clean the seeds.

Put water in a pot and boil, then add both half of the pepper in the boiling water and leave there for 5 min. Take them out of the pot and let them cool down on the side.

Measure 1 ½ cup of veggie crumbles and set aside.

Chop ½ a small onion and wash and cut thin 1 ½ cup of kale

Warm the canola oil in a pot. Sauté the onion and then add the kale and veggie meat.

Add the salt, lemon pepper seasoning and beef-like seasoning. Mix and cook for about 5 minutes stirring as needed.

Once cooked, stuff the peppers with mixture and cover each with 1 tablespoon of shredded mozzarella cheese. Put in the oven at 350F° for about 12 minutes.

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