This recipe was inspired by the kitchen in our rental casita in Tucson, AZ.
The kitchen’s cute, but the lack of space and basic gear limited my culinary endeavours. Moreover, who wants to spend time in the kitchen when the sun is shining and the mountain trails beckon?
Still, I got a baking urge now and then although I had no supplies for baking. Which got me thinking about egg custards. Which led me, after a little research on the right ratio of egg to liquid. Which brought me to this very easy, very low-calorie dish and variations of it.
Oh, and the spouse also likes it. Also, we both agree that it doesn’t seem to matter if you use regular eggs (higher calories) or liquid egg substitute (lower calories).
Okay, okay, it’s a recycled recipe. But here’s the good news.
I shaved 11 WW points (roughly 500 calories) from the original recipe by changing one flour and eliminating the oil altogether. Thank you, applesauce, for being such a great replacement!
Using millet flour instead of rice flour not only added nutrition and cut points, it also got rid of the need for milk—another calorie savings. Millet flour, I’m learning, is less thirsty than rice flour.
Of course, the applesauce may have something to do with it, but who knows? This is the kind of mystery that makes gluten-free, low-calorie baking so intriguing…she says with a smile.
Anyway, light and delicious, this banana bread can be served as a loaf, a muffin, or a square (as shown in the photo.)
This post could be called “When Two Recipes Converge.” Interestingly, these two converging recipes don’t, at first glance, appear to have anything in common.
Well…they’re both sweet. I’ll give you that.
My creative moment arrived when I idly wondered what would happen if I replaced the banana in the quinoa cookies with something else to give them a different taste and texture.
What would do the trick? Grated carrot came to mind (another day’s project), but I had, on hand, a very large, already cooked sweet potato.
(The sweet potato was shaped like a pistol, which doesn’t have anything to do with anything, but I’m sharing so you get the full flavour of this creative moment.)
I had nuked the sweet potato for the bean bake but had more than I needed—about ½ a cup too much. (Basically, the handle of the pistol.) What to do? Aha! And the cookie mix, as they say, thickened.
I used the spices from the bean bake recipe and also the currents. I altered the flour from the cookie recipe to get rid of the almond meal—too high in calories to have with the currants. (Have you ever noticed that diet baking is a continuous process of taking from Peter to pay Paul?) And, as usual when you change GF flours, the liquid requirements change too. Hence more applesauce and some milk for good measure.
So, without more ado, let me introduce you to another yummy, protein-packed, low-calorie cookie.
So far, on this blog, I’ve avoided cookies. I have some good excuses—no children at home anymore and, well, fear of the Cookie Monster.
You know this ogre.
She has tentacles that go straight into your sweet tooth and carb cravings. You will try to quit after one or two cookies while the monster manipulates your taste buds so that the first cookie—nay, the first bite—creates a powerful urge to keep right on going.
For those of you who can eat a whole bag in one sitting—YOU ARE NOT ALONE!
So I’ve avoided cookies for good reasons. Then I spotted a recipe that had good health and diet potential because of the quinoa which is high in protein and, therefore, stomach-filling. I did some adjusting to give it even more protein and reduce calories, and I kept the sweetness at a low ebb so it wouldn’t arouse the sleeping, but ever vigilant, monster.
My spouse was the first sampler. “It’s good,” he said, “but I thought it would be sweeter. Cookies are usually sweeter.”
See how the food manufacturers have trained our palates?
Do you love coconut? And sweet, moist, rich squares? And goodies you can eat without destroying your diet? Voilà! These squares fit the bill perfectly.
I’ve made this recipe both as a bread and squares but, following my desire for small portions, I think I’ll keep to squares. I know, I know…I could cut a bread slice in half and get the same caloric intake, but not the same mental satisfaction. The other half of the bread slice would sit there, just begging to be consumed. A square, on the other hand, is an entity unto itself, happily eaten as a stand-alone. (Such are the mental gymnastics of the dieter.)
Makes 8 bread slices or 16 squares
- ½ cup white rice flour
- ¼ cup tapioca flour/starch
- ¼ cup quinoa flour
- ½ cup sweetener (Note: Weight Watcher point values are based on the use of artificial sugar.)
- 1 tsp. baking soda
- 1 tsp. ground cinnamon
- ½ tsp. ground ginger
- ½ tsp. xanthan gum
- ¼ tsp. salt
- ¼ cup shredded coconut, sweetened
- 1 cup puréed mango (approximately 1 large or 2 small)
- 1 large egg
- ½ tsp. vanilla
- 2½ tbsp. unsweetened applesauce
- 1 tbsp. + 1 tsp. olive oil
- Cooking spray
- In a medium bowl, whisk together dry ingredients: flours, sugar, spices, xanthan gum, and salt.
- Add coconut to dry ingredients and mix well.
- In a large bowl, whisk together wet ingredients: mango, egg, vanilla, applesauce, and oil.
- Gradually add dry ingredients into wet ingredients, mixing after each addition. (Final batter will be thick but will pour well. I found this batter to be more liquid than many others that I make with gluten-free flours.)
- Spray 9″ x 9″ baking pan or 9″ x 5″ loaf pan with cooking spray.
- Pour in batter and bake in 350º F oven, 25-30 minutes for squares or 55-60 minutes for bread, or until a knife inserted in the center comes out clean.
For Weight Watchers:
- Squares: 1 square of 16 squares is 1.5 points on the Points plan and 1.75 points on the PointsPlus plan.
- Bread: 1 slice of 8 slices is 3 points on the Points plan and 3.5 points on the PointsPlus plan.
(Altered from “Mango Coconut Bread” at http://www.briarrosebb.com/r/mango-coconut-bread.html)