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East African Spiced Baked Bananas (Ndizi Kaanga style)
4
$0.40
$1.60
4 large ripe bananas, peeled and sliced lengthwise
1 tbsp melted coconut oil (or light butter)
1 tbsp honey or pure maple syrup½ tsp ground cinnamon¼ tsp ground nutmeg
1 tbsp lime juice (to balance the sweetness)
1. Toast the oats: In a skillet over medium heat, melt the butter. Add the oats and brown sugar. Stir constantly for 3 to 5 minutes until the oats are golden brown, fragrant, and crispy. Transfer them to a small bowl.
2. Warm the peaches: In the same skillet, add the drained peaches, the 2 tbsp of reserved peach juice, and the cinnamon. Cook for 3 to 4 minutes, stirring gently, until the peaches are warm and the juice has turned into a light, bubbly syrup.
3. Assemble: Spoon the warm peaches into 4 bowls and top with the crispy toasted oats. Serve warm.
Blend any leftover bananas in with some low-fat yogurt and a little ice for a delicious morning boost!
Arroz con Leche (Classic Hispanic Rice Pudding)
4
$0.36
$1.45
1 cup White Rice, rinsed
2 cups Water
2 cups Milk of choice
1/3 cup Sugar
1 Cinnamon Stick or 1 tsp Ground Cinnamon
1 tsp Vanilla Extract
Optional: 1/4 cup Raisins
1. In a medium pot, combine the rinsed rice, water, and cinnamon. Bring to a boil over medium-high heat.
2. Once boiling, reduce heat to low, cover, and simmer for 15 minutes until tender.
3. Remove the cinnamon stick (if using). Stir in the milk, sugar, and raisins (if using).
4. Cook uncovered over medium-low heat for 15 minutes, stirring frequently, until thick and creamy.
5. Stir in the vanilla extract, remove from heat, and let cool slightly. Serve warm or cold, dusted with extra cinnamon.
This classic dessert keeps beautifully in the fridge and can be enjoyed cold the next day as a sweet treat.
Banana "Nice" Cream (Dairy-Free Single-Ingredient Ice Cream)
2
$0.30
$0.60
3 ripe Bananas, peeled, sliced, and frozen
Optional mix-ins: 1 tbsp Peanut Butter or 1 tbsp Cocoa Powder
1. Take frozen banana slices out of the freezer and let them sit on the counter for 3–5 minutes to soften slightly.
2. Place the banana slices into a blender or food processor.
3. Blend on high. At first, the bananas will look crumbly. Keep blending, scraping down the sides occasionally, for 2–3 minutes.
4. Suddenly, the mixture will transform into a perfectly smooth, velvety, soft-serve ice cream consistency.
5. Blend in your optional peanut butter or cocoa powder if desired. Serve immediately.
This is a fantastic, healthy alternative to traditional ice cream that is completely dairy-free and uses up overripe bananas.
No-Bake Healthy Southern Banana Pudding
4
$0.65
$2.60
4 Bone-In Thin-Cut Pork Chops, trimmed of visible fat
1 large Onion, thinly sliced
2 tbsp Whole Wheat Flour
1.5 cups Low-Sodium Chicken Broth
1/2 cup Low-Fat Milk
1 tbsp Olive Oil
1 tsp Garlic Powder, salt, and black pepper
1. Season the pork chops on both sides with garlic powder, salt, and pepper.
2. Heat the olive oil in a large skillet over medium-high heat. Sear the pork chops for 3–4 minutes per side until golden-brown, then remove them from the skillet and set aside.
3. Turn the heat down to medium, add the sliced onions to the same skillet, and sauté for 6–8 minutes until soft and caramelized.
4. Sprinkle the flour over the onions and stir constantly for 1 minute.
5. Slowly whisk in the chicken broth and low-fat milk, scraping up any browned bits from the bottom of the pan. Bring to a simmer until the gravy begins to thicken.
6. Return the pork chops and any juices to the skillet. Cover, lower the heat, and simmer for 10 minutes until the chops are tender and cooked through.
Banana Pudding Pops: Scoop leftovers into plastic cups, insert a wooden stick, and freeze for 3 hours to make creamy banana pudding popsicles.
No-Bake Mexican Lime Icebox Dessert (Healthy Carlota de Limón)
6
$0.50
$3.00
2 cans (15 oz each) Chickpeas, drained and rinsed
1 medium Cucumber, diced
1 large Tomato, diced
1/4 cup Red or Yellow Onion, finely minced
2 tbsp Olive Oil or Vegetable Oil
1 tbsp Lemon Juice or Vinegar
1 tsp Dried Oregano, salt, and pepper
1. In a large mixing bowl, combine the drained chickpeas, diced cucumber, diced tomato, and minced onion.
2. In a small cup, whisk together the oil, lemon juice, dried oregano, salt, and pepper.
3. Pour the dressing over the salad and toss thoroughly until all ingredients are coated. Serve cold.
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