Peanut Butter Banana Bread

Ingredients
BREAD:
1 1/2 cups mashed ripe banana
1/3 cup plain fat-free yogurt
1/3 cup creamy peanut butter
3 tablespoons butter, melted
2 large eggs
1/2 cup granulated sugar
1/2 cup packed brown sugar
6.75 ounces all-purpose flour (about 1 1/2 cups)
1/4 cup ground flaxseed
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice
2 tablespoons chopped dry-roasted peanuts
Cooking spray

GLAZE:
1/3 cup powdered sugar
1 tablespoon 1% low-fat milk
1 tablespoon creamy peanut butter

Directions
Preheat oven to 350°.
To prepare bread, combine first 5 ingredients in a large bowl; beat with a mixer at medium speed. Add granulated and brown sugars; beat until blended.
Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through allspice) in a small bowl. Add flour mixture to banana mixture; beat just until blended. Stir in nuts. Pour batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Remove from oven; cool 10 minutes in pan on a wire rack. Remove bread from pan; cool.
To prepare glaze, combine powdered sugar, milk, and 1 tablespoon peanut butter in a small bowl, stirring with a whisk. Drizzle glaze over bread.

Serving Size: 1 slice (1/16 of loaf)

198 calories, 7.4g fat, 29.7g carb, 1.9g fiber
From Cooking Light

Ed Cotton's Fried Banana Fritter With Red Chili Paste

Ingredients:
1 cup flour
1 tablespoon sesame seeds
½ teaspoon baking powder
1.5 tablespoons sugar
½ teaspoon salt
½ tablespoon honey
1 egg
1 cup beer
Chili paste or sauce
Sugar/cinnamon blend (2 parts sugar to 1 part cinnamon; just enough to dust fritters)
Powdered sugar
4 cups vegetable oil
Bananas

Directions:
In mixing bowl, hand mix the first 5 dry ingredients. Once blended, add honey, egg, and beer; mix until the dry ingredients are incorporated. Do not over-mix batter; set aside.

In a 2 quart sauce pan, add vegetable oil and begin to heat over high heat. While oil is heating, peel bananas and cut into 1.5 - 2 inch rounds. Brush each round with a thin-layer of chili paste. (Plan on serving 2-3 fritters per person.)

Once oil is heated to 350 degrees, dip chili-covered banana rounds, one at a time, into batter and drop gently into oil; repeat. After 1 - 2 minutes or until golden brown, remove each banana fritter from oil using a slotted spoon. Drain on a paper towel-covered plate to remove excess oil.

While fritters are still warm, roll in the cinnamon-sugar mixture, dust with powdered sugar, and serve immediately. The lightly crisp outside married to the tender, heat-kissed inside is a taste sensation truly worthy of top chef.

From Top Chef, Season 7

Curried Chicken

Ingredients:
1/4 cup honey
2 teaspoons mustard
1/4 teaspoon curry powder
1/2 cup low sodium soy sauce
6 boneless, skinless chicken breasts

Directions:
Preheat oven to 350 degrees. In a medium bowl, whisk together honey, mustard, curry powder, and soy sauce. Dip chicken in mixture and place in lightly sprayed 9x13 glass baking dish. Bake, uncovered, for 30 minutes. Turn and continue to bake until chicken is no longer pink in the center, about 20 minutes longer.
By Maryana Vollstedt

Snacks to Fuel Workouts

No matter how you like to exercise, you need food to fuel your workouts. Your body needs nutrients both before and after to perform at its best. Since you may not always have time for a meal, have these power snacks ready to go.

Before Exercise: Energize
The key to a successful workout is giving your body fuel—exercising on an empty stomach leads to a less beneficial workout (there’s no gas in the tank). Since you don’t want to feel weighed down by a heavy meal—a light snack is all you need.

How many calories you need to eat will vary from person to person but 100-150 is a good place to start (a serious athlete or very active man will need more). Aim to have the snack 1 to 2 hours before a workout and choose foods that are high in energy-producing carbohydrates. If your snack is too high in protein or fat, you won’t digest it in time and you risk cramping and burping through your workout.

Top picks: fresh fruit, non fat yogurt, dry cereal, pretzels, low fat granola bars

After Exercise: Recover
Post exercise your body craves more healthy carbs along with protein to replenish energy stores and repair tired muscles. Eating a healthy snack right after is the best way to prepare for your next workout. Ideally, choose foods with a 4:1 ratio of carbs to protein (examples below) and get that snack within 30 to 60 minutes post workout when muscle cells are most sensitive.

Top picks: smoothies, trail mix, chocolate milk, cottage cheese and fruit, cereal with milk, 1/2 a turkey sandwich, apple with peanut butter

From Healthy Eats Blog, by Dana Angelo White