Tuesday, April 27, 2010

Banana Nut Squares:

I really love Banana bread.  Although this is not the real thing it still tastes great and is lower in fat, carbs, and higher in protein than a regular recipe.  If you have not invested in protein powder yet you can sub with skim milk powder.  The protein benefits are not the same but still pretty good and does the trick.  Maybe add a little vanilla extract as well if you go this route (6 scoops = 1 1/4 Cups).  Walnut meal and skim milk powder is available again @ Yellow Dog...ok from now on just shop there when you need ingredients for anything.


  • Banana (very ripe mashed)   1/2 Cup
  • Whole Omega 3 Eggs           2
  • Cottage Cheese                     1/4 Cup
  • Rolled oats                            1/2 Cup
  • Walnut Meal                         2 Cups
  • Vanilla Protein Powder        6 Scoops 
  • Baking soda                         1/4 tsp
  • salt                                        1/8 tsp
Preheat Oven to 350.  Whisk eggs and then combine with banana.  Combine Oats, walnut meal, protein powder, baking soda and salt.  Stir till evenly mixed.  Slowly add the Egg banana mix just until incorporated.  Lightly coat a 9 x 9 " pan and spread mixture in.  Bake just 10 - 15 mins or until tooth pick comes out clean.  Be carefull not to over bake as the squares will dry out!  Cool and store individually wrapped in fridge or freezer. Serves 8 portions.

Nutritional Info (per square):
calories 284
Fat        14 ***
carbs     14
protein  23

*** The fat in this recipe may seem high, you have to look closely where that fat is coming from.  The Walnuts and the Omega Eggs.  The fat in this recipe is made up of Polyunsaturated fats.  These fats can help reduce cholesterol levels in your blood and lower your risk of heart disease.  They also include essential fats that your body needs but can't produce itself such as omega 3 & omega 6.  You must get essential fats through food since our bodies do not synthesis them.  Omega 3 & Omega 6 play a crucial role in brain function and in the normal growth and development of your body.  

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