Low-fat Manuka Honey Banana Bread

Low-fat Manuka Honey Banana BreadThe smell of baking coconut, manuka honey, and banana wafting from the oven was too heavenly to resist. I had to share this recipe. I had half a carton of buttermilk left over, so I decided to bake a banana loaf for the week’s snacks. The buttermilk, combined with baking soda would produce a nice, light loaf.

Always thinking of how to make food healthy, yet full of deliciousness, I added coconut oil, manuka honey, and walnuts to the mix. Manuka honey packs a nice punch in flavour, especially in low-fat baking. And nuts are always a treat!

Low-fat Manuka Honey Banana Bread

5 ripe bananas, mashed

2T Manuka honey

1T coconut oil (you can also use butter or oil)

1 egg, beaten

1 cup buttermilk

2t baking soda

1t baking powder

1 cup wholemeal flour

1 cup plain flour

1t cinnamon

1/2t nutmeg

3t ginger

10 crushed walnuts

Method

  1. Preheat the oven to 180˚C. Grease a 12cm x 22cm loaf tin.
  2. Combine the bananas with the honey and coconut oil. Then mix in the egg.
  3. Combine the buttermilk and baking soda. Add this to the banana mix.
  4. Next add the flours and spices. Mix until the wet and dry ingredients are just combined.
  5. Stir in the walnuts.
  6. Transfer the mixture to the prepared loaf tin.
  7. Bake for 45 minutes, or until the loaf bounces back when lightly touched and an inserted skewer comes out clean.

 

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Shittake Risotto

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In anticipation of a busy week ahead, I decided to make a set of pull-out freezer meals. I’d also accumulated ingredients from weeks of past dinner makings. These ingredients looked rather risotto-ish …

Tired of my usual veg option (mushroom), I zhuzhed up the dish with shittake mushrooms. And the help of some young asparagus.

Not a bad effort for ‘making it up as you go along’. And as it turns out, shittake risotto tastes better the day after it’s made!

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Shittake Risotto

1T rice bran oil

half an onion

4 garlic cloves, crushed

2c arborio rice

1c white wine

6c vegetable stock

2c shittake mushrooms, sliced

1 bunch asparagus, sliced into 1-2cm pieces

100g light cheese, grated

zest of half a lemon

Method

  1. Heat the oil in a large frypan.
  2. Add onion and garlic and sauté until soft and translucent.
  3. Add rice. Stir to coat the grains with oil.
  4. Next add the white wine and stir until the liquid has reduced.
  5. Then add a cup of the stock and stir over medium heat until the liquid in the pan has reduced. Repeat this step with the remaining stock until the rice is half cooked.
  6. Next add the mushrooms and stir to distribute them through the rice mixture. Then continue to add the remaining stock until the the rice is almost tender enough to eat.
  7. Next, add the asparagus and cook briefly. The asparagus should still be bright green and firm to the bite when you serve the risotto. If the rice is still uncooked and the liquid has reduced, add more stock and keep cooking the rice until it’s done.
  8. Remove the pan from the heat and stir through cheese and lemon rind.