theconnectionsnj.com PAGE 52 DINING OUT HEALTH & WELLNESS A Pinch of... Banana Bread • 1 stick butter or 1/2 cup coconut oil • 1 cup almond flour • 1 cup whole wheat pastry flour • 1 tsp. salt • 2 tsps. baking powder • 1/3 cup brown sugar • 2 eggs • 3-4 overripe bananas • 1 tsp. vanilla extract • ¼ cup semi-sweet chocolate chips • ¼ cup chopped walnuts 1. Heat oven to 350 degrees. Grease a 9 x 5 inch loaf pan. 2. In a large bowl whisk together dry ingredients – be sure to evenly distribute. 3. In a separate large bowl, cream together butter, (oil) and bananas; beat in eggs and vanilla. 4. Add the dry ingredients to the wet ones. Mix in the chopped walnuts. 5. Pour batter into pan and bake for 45-60 minutes. Check with a toothpick to avoid overcooking at around 45 minutes. It should come out clean. ENJOY!!! Submitted by: Lori Kolodin, RD, MPH LSKnutrition.com hocolate is a quagmire. It is famous for being a gift associated with love, yet most fear it when it comes too close. It seduces both innocent children and weary adults. It is toxic to our beloved canine companions. Common responses such as “I can’t, I shouldn’t, I have too much willpower,” etc. are often heard when temptation calls. Its origins predate us by over 4000 years. For many its potent force is pure bliss, but can quickly turn destructive due to feelings of regret, weakness, or shame. To better understand chocolate’s cogent powers, let us first discuss its origins. Chocolate’s primary ingredient is cacao. Early Indigenous people from Central and South America are believed to have been the first to cultivate cacao beans for medical use which continued for hundreds of years. Later, the valuable cacao beans were used by the Aztecs as currency. In the 16th century, Spanish explorers introduced the beans to Europe where bitter beverages evolved into sweetened drinks combined with sugar, vanilla, and cinnamon. By the 19th century, the Industrial Revolution was born and the cocoa press created affordable chocolate bars manufactured by popular brands such as Cadbury, Lindt, and Nestle. The 20th century expanded production to include the masses which soon transformed chocolate from a luxury product to an everyday treat. This new affordability allowed the surge of endless products to reach grocery shelves and consumers of all ages were tempted by this explosion of new products. This probably would have been less damaging if chocolate was allowed to be marketed as a delicacy in portion-controlled packages. Instead, it found its way into everyday items such as cold cereals, milk, yogurt, trail mix, and over-thecounter medicine. Somehow, we crossed the line by cheapening this beloved confection. My defense of chocolate is pure. It can be part of your wellness profile. First, be honest by acknowledging your personal relationship with this cacao ancestor. Can you stop after a taste or a few bites? Does this trigger overeating? Are you thinking about a specific product or is this an impulsive purchase? Careful planning around tempting foods like chocolate can result in a better-controlled outcome. Permitting yourself to indulge has its benefits. It should release you from any regret and allow you to enjoy the entire chocolate experience. Restriction can be practiced as needed, but when overused can cause consequences. You can be creative in your kitchen by inserting chocolate into the recipe. One of my favorites is banana nut bread using healthy ingredients such as high-fiber flours, semisweet chocolate morsels, and overripe bananas. I always use more than one type of flour when baking to expand health benefits. Depending on what you are looking for (gluten-free, high-fiber, more protein, etc.), flour manipulation can be instrumental. Chocolate chips are available in vegan, too. All vary in their percentage of cacao, which reflects their level of sweetness. Lastly, I always try to use the blackest, overripe bananas so I can really skimp on the organic sugar. Happy baking my fellow chocolate lovers! Lori Kolodin, MPH, RD is the owner of LSKNutrition, a clinical practice devoted to providing nutrition counseling to individuals and their families. Her office is in Martinsville and she also offers virtual sessions. More information can be found on her website, LSKNutrition.com. Chocolate and Me: A Love Story By Lori Kolodin, MPH, RD FOOD THOUGHT for My defense of chocolate is pure. It can be part of your wellness profile. First, be honest by acknowledging your personal relationship with this cacao ancestor. C
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