Brown banana bread

Do you have ripe bananas on your kitchen counter? Don’t throw them away, make this healthy brown bread recipe that I have been using for a long time. Whole grain flour and flaxseed makes it high in fiber with a better profile of vitamins and protein than using refined white flour. Try it and have it ready for your morning coffee or tea!

2 large egss, lightly beaten
1/2 cup vegetable oil
1/2 cup sugar
1 cup applesauce
1 teaspoon vanilla extract
2 cups whole wheat flour
3 tablespoons ground flaxseed
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoons baking powder
1 teaspoon ground cinnamon
4 ripe bananas or 2 cups of bananas, mashed
1/4 cup chopped walnut

Preheat oven to 350°F and grease 9 x 5 loaf pan. In a bowl, combine eggs, oil, sugar, applesauce and vanilla extract. In a separate large bowl, combine flour, ground flaxseed, salt, baking soda, baking powder, and cinnamon. Stir the egg mixture into the flour bowl,  mix with a spatula until you have a uniform consistency. Lastly, add the bananas, and walnuts and combine. Place in the baking dish and bake for about an hour or until you insert a knife in the middle and it comes out clean. Let the bread cool in pan. Salud!

Makes 12 loaves. Each loaf provides
240 calories
12 g fat
1.5 g sat fat
25 mg cholesterol
300 mg sodium
34 g carbohydrates
4 g fiber
5 g protein

Recipes: Papaya surprise

Growing up in Panama, I ate a lot of papaya. The best papaya is the one that is cut at the right time when the skin is soft but still firm. I have memories of eating it in the morning for breakfast cut up with granola and yogurt or in the form of “jugo”. It helps with constipation. One cup of cut up papaya provides an excellent source of Vitamin C. It also has iron, vitamin A, folate, potassium, fiber, vitamin E and other antioxidants. One cup counts as 1 carbohydrate choice. The price can be high for us in the West but it is all worth it.