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Wholesome, 'on-the-go' breakfasts


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POSTED: Wednesday, August 12, 2009

School's started, and that means the morning schedule is tight. With a little planning, though, you can have wholesome breakfasts ready for eating “;on the go,”; saving a trip to a coffee shop.

A money-saving tip: Don't throw away overripe bananas. Mash them and freeze them in recipe-size portions (usually 1- or 2-cup measures), and you'll have them handy for baking breads and muffins.

Vegan Banana Muffins

4 ripe apple bananas or 2 large bananas, peeled
1/4 cup raw sugar
1 tablespoon creamy peanut butter
1 teaspoon vanilla
2 tablespoons flaxseed meal
1/2 cup water
1-1/2 cups whole-wheat pastry flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
2 to 2-1/2 tablespoons carob or chocolate chips
1 to 2 tablespoons raisins or dried cranberries

Preheat oven to 350 degrees. Break bananas into chunks; blend in blender or food processor for a few seconds. Add sugar, peanut butter and vanilla; blend until smooth. Place in a bowl.

Blend flaxseed meal and water in blender or food processor for 1 minute, or until mixture is thick.

In large mixing bowl, sift flour, baking powder, baking soda, salt and cinnamon. Add banana and flax mixtures; stir only until ingredients are combined. Stir in carob chips and raisins.

Lightly spray muffin pans with cooking spray or use liners. Spoon batter into pans, filling cups 2/3 full.

Bake for 20 minutes. Turn out onto racks to cool. Makes 12 muffins.

Approximate nutritional analysis, per serving: 120 calories, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 250 mg sodium, 23 g carbohydrate, 2 g fiber, 9 g sugar, 2 g protein.

Tropical Muffins

1 can (8-1/2 ounces) crushed pineapple, including liquid
1/2 cup sugar
1 egg, slightly beaten
1/4 cup milk
2/3 cup Grape-nuts cereal
3/4 cup mashed bananas
2 cups biscuit mix (such as Bisquick)
1 teaspoon salt
1 cup powdered sugar

Preheat oven to 425 degrees. Grease muffin pans. Reserve 2 tablespoons of pineapple liquid for glaze.

Combine sugar, egg, and milk; mix well. Add Grape-nuts, pineapple, bananas, biscuit mix, and salt. Stir mixture about 25 strokes until blended, but not smooth.

Fill muffin pans about 2/3 full and bake 15 minutes.

Mix powdered sugar and reserved pineapple liquid until smooth. Glaze muffins while still warm. Makes 18.

Approximate nutritional analysis, per serving: 150 calories, 3.5 g fat, 1 g saturated fat, 10 mg cholesterol, 350 mg sodium, 29 g carbohydrate, 1 g fiber, 16 g sugar, 2 g protein.

Tropical Nut Bread

2 cups flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 can (8-1/4 ounces) crushed pineapple, including liquid
1 cup mashed bananas
1/3 cup orange juice
1/2 cup butter or margarine
1 cup sugar
2 eggs
2 cups macadamia nut bits

Preheat oven to 350 degrees. Grease a 9-by-5-by-3-inch loaf pan.

Sift flour with baking powder, baking soda and salt. Combine pineapple, including liquid, bananas and orange juice. In large bowl of electric mixer, cream butter and sugar; add eggs, one at a time, beating well after each addition. Add flour alternately with pineapple mixture, mixing only enough to moisten flour. Stir in nuts.

Pour into prepared pan; bake 1 hour and 15 minutes, until toothpick inserted in center of bread comes out clean. Makes 1 loaf.

Approximate nutritional analysis, per slice (based on 12 slices): 400 calories, 26 g fat, 8 g saturated fat, 55 mg cholesterol, 350 mg sodium, 41 g carbohydrate, 3 g fiber, 20 g sugar, 5 g protein.

 


For more from Hawaiian Electric Co. database of recipes, visit www.heco.com.