Low Carb Banana Pudding Donuts with Whipped Cream Topping

The versatility of a donut baking pan is that it can be used to make more than donuts. In this case, these donuts are really more like cupcakes. (As a matter of fact, you can make these in a cupcake or muffin tin instead.) The reason I like using a donut pan is that when I deliberately overfill each cavity, so that the cake rises and fills in the center hole, it leaves the ideal space to spoon the filling! The result are dainty little cakes perfectly proportioned into individual servings. If you like banana pudding, you’ll love these pudding-filled cakes!

Note: If you don’t want to make homemade pudding, you could certainly use a sugar free boxed mix. The most popular brand has some questionable ingredients, namely modified cornstarch and maltodextrin, both of which will raise blood sugar as high or higher than regular sugar! That’s why I prefer to make my own. You can make the pudding several days ahead and store it in the refrigerator.  That way it’s set and ready to go when it’s time to fill the cakes. The best part is that the pudding part of this recipe will make much more than you’ll need...so you’ll have plenty leftover for snacking!

Low Carb Banana Donuts with Whipped Cream Topping

Makes 10 servings (depending on the size of your donut pan)

Pudding Ingredients:

3/4 cup heavy cream

1/2 cup almond or coconut milk

3 large egg yolks

3 tablespoons powdered erythritol sweetener

A pinch of salt

1-1/2 tablespoons unsalted butter, cut into pieces

1-1/2 teaspoons banana extract

1/2 teaspoon vanilla extract

8 drops monkfruit extract or stevia, to taste

1/2 to 3/4 teaspoon xanthan gum (as needed for thickening)

Donut Ingredients:

1/2 cup + 2 tablespoons coconut flour

6 tablespoons granulated erythritol sweetener 

1-1/2 teaspoons baking powder

1/2 teaspoon vanilla powder (Optional, but adds nice vanilla flecks to the batter. If not using, increase vanilla extract to 1/2 teaspoon.)

1/4 teaspoon salt

5 large eggs

1/2 cup unsweetened almond or coconut milk

1-1/4 teaspoons banana extract

1/4 teaspoon vanilla extract

Whipped Cream Topping Ingredients:

2 tablespoons cold water 

1 teaspoon dry unflavored gelatin powder

1 cup heavy whipping cream

2 tablespoons powdered erythritol sweetener (or 6-8 drops monkfruit extract or stevia)

1/2 teaspoon vanilla extract

1. Pudding Directions (can be made several days ahead): In a medium saucepan over medium heat, combine the heavy cream and almond or coconut milk. Heat until hot and bubbles can be seen around the edges. Meanwhile, whisk together the egg yolks, sweetener and salt in a heat-proof bowl or glass measuring cup until light and thoroughly combined. 

2. Slowly ladle about 1/2 cup of the hot mixture into the egg yolks, whisking continuously, to temper them. Then slowly whisk the tempered egg/milk mixture back onto the saucepan, whisking continuously. Continue to stir and heat until the pudding thickens and will coat the back of a spoon. If the mixture starts to simmer, remove it from the heat and continue whisking (you don’t want scrambled eggs!). Once it has thickened, remove from heat and add the butter, extracts and monkfruit or stevia. Stir until the butter has melted. Sprinkle the xanthan gum over the surface of the pudding while whisking vigorously until it has incorporated and there are no lumps. Pour into a glass bowl or storage container and place in the refrigerator to set up and cool completely.

3. To make the Donuts: Preheat oven to 325 degrees F and grease your donut baking pan well; set aside.

4. In a medium bowl, whisk together the coconut flour, sweetener, baking powder, vanilla powder and salt until no lumps remain (you may sift this mixture, if desired). In a large bowl, whisk the eggs, almond or coconut milk and extracts. Add the dry ingredients to the wet ingredients and whisk vigorously until well incorporated, no lumps are visible and the batter is smooth.

5. Fill each donut cavity until nearly full. Bake for about 15 minutes or until firm to the touch and the edges are golden brown. (You want the center of the donut to puff up and cover the center hole once the donuts are baked to create a well for the pudding filling, see photo below.) Remove from oven and allow the donuts to cool in the pan for 5-10 minutes. Turn them out onto a wire rack to cool completely before filling.

6. To make the stabilized whipped cream topping: Pour the cold water into a small bowl and sprinkle the dry gelatin powder over the top and allow to sit for a few minutes to “bloom.” Heat in the microwave for about 5 seconds on high, then stir until the gelatin is dissolved; set aside to cool for 5 minutes while you whip the cream.

7. Place the heavy whipping cream, sweetener and vanilla extract into a large bowl. With an electric mixer, beat on high until the cream forms soft peaks. Slowly add the gelatin/water mixture and continue whipping until moderate to firm peaks are achieved. 

8. To assemble: Spoon a tablespoon or so of the banana pudding into the center well of each donut, mounding it slightly. Spoon or pipe the whipped cream over the top, making sure to cover the pudding completely. Because the whipped cream has been stabilized by the gelatin, these donuts will store well in the refrigerator for 2-3 days. When it’s time to serve, allow the donuts to sit out at room temperature for about 15 minutes. Enjoy!

Nutritional Information per donut with pudding and topping: 228 calories, 4.8 g carbohydrates (2.5 g dietary fiber, 0.8 g sugars), 21.6 g total fat (12.5 g saturated fat, 0 g trans fat), 172 mg cholesterol, 188 mg sodium, 91.5 mg calcium, 95 mg potassium, 1 mg iron, 220 IU Vit A, 4.7 g protein. Net carbs per serving: 2.3 grams

Photos and recipe by Kathy Sheehan, copyright 2020

All rights reserved. Please do not duplicate without the author’s permission. 

Mini Banana Pie Chia Pudding Parfait

You usually don't think of a banana as being low carb because it's such a high-sugar fruit. But you can enjoy them in a very small amount, such as in this parfait, without overdoing your carb limit for the day. Chia pudding resembles tapioca in texture, but it's easier to prepare and has more nutrition, plus it's an excellent source of healthy Omega 3 fat and fiber. I love banana pudding and pie, so I set out to recreate the flavors in this recipe! It requires a couple of steps, but each is very simple and can be made ahead, if needed. The "pie crust" crumbles really give this parfait it's banana pie texture and flavor, so don't skip this step. You have the choice of topping with plain, unsweetened yogurt laced with vanilla or whipped cream, depending on the total amount of carbs in your eating plan. I like the yogurt version for breakfast! So, whether you start your day with this mini parfait or enjoy it for dessert, you can feel good about giving your family this special treat!

Mini Banana Pie Chia Pudding Parfait

Makes 8 small servings

Chia Pudding Layer:

1/4 cup whole chia seeds

1/4 teaspoon ground cinnamon

1/4 teaspoon vanilla extract

1/4 teaspoon banana extract

1 cup full-fat coconut milk (I used A-Roy D brand)

6-8 drops liquid Stevia, or to taste (I used Sweetleaf brand)

Pie Crust Layer:

1/3 cup almond flour

1 teaspoon erythritol sweetener or 1/4 tsp stevia powder

A pinch of salt

2 teaspoons butter or coconut oil, melted

1/2 of a very small banana, cut into eight slices (a 3-inch length)

Yogurt or Cream Layer:

1-1/2 cups plain, unsweetened whole milk yogurt or 3/4 cup heavy cream, whipped (or whipped coconut cream for dairy free)

1/2 teaspoon vanilla extract

6-8 drops liquid Stevia, or to taste

1. Make the chia seed pudding: In a small bowl, mix the chia seeds and cinnamon. In a measuring cup or separate bowl, mix together the coconut milk, extracts and stevia drops. Pour the coconut milk mixture over the chia seed mixture and stir vigorously with a fork, making sure all the chia seeds are incorporated and submerged in the coconut milk. Set aside to allow the pudding to absorb the liquid and thicken, about 30 minutes.

2. Meanwhile, make the pie crust layer: Preheat the oven to 325 degrees Fahrenheit. In a medium bowl, whisk together the almond flour, sweetener and salt. Stir in the melted butter until the dough comes together and resembles coarse crumbs. Turn out onto a baking sheet lined with parchment paper or a silicone baking mat. Press down with your fingers to flatten into a 1/8-inch thick circle or oval (the shape doesn't matter). Bake in the preheated oven until the edges are golden brown, about 13-15 minutes. Watch carefully because the edges can burn quickly! Allow crust to cool on the baking sheet for 5 minutes, then remove parchment paper or silicone mat to a wire rack to cool completely (keep crust on the paper or mat to prevent crumbling). When cooled, break the crust into small, bite-size pieces; set aside.

3. Make the yogurt or whipped cream layer: Mix together the plain, unsweetened yogurt with the vanilla extract and stevia drops to taste; set aside. (Or whip the heavy cream until semi-stiff. Add the vanilla and stevia and gently fold until well combined; set aside.)

4. Assemble the parfaits: Use a spoon to divide the chia pudding mixture between eight small jars or dessert shot glasses (about 2 TB each). Place one slice of banana on top of the chia layer. Sprinkle 1 teaspoon of the pie crust crumbles on top of the banana (reserve some crumbs for garnish). Divide the yogurt (or whipped cream) evenly among the dessert cups. Sprinkle with the remaining pie crust crumbs. Eat immediately or cover and place in the refrigerator for up to 2 days.

Nutritional Information per serving (made with yogurt): 128 calories, 7.3 g carbohydrate (2.1 g dietary fiber, 3.7 g sugars, 0.5 g sugar alcohols), 9.6 g total fat (4.7 g saturated fat, 0 g trans fat), 10 mg cholesterol, 39 mg sodium, 90.2 mg calcium, 106 mg potassium, 79 mg Vit A, 1 mg Vit C, 3.7 g protein. Net carbs per serving: 5.1 grams

Nutritional Information per serving (made with whipped cream): 201 calories, 5.7 g carbohydrate (2.1 g dietary fiber, 1.5 g sugars, 0.5 g sugar alcohols), 19 g total fat (10.7 g saturated fat, 0 g trans fat), 44 mg cholesterol, 27 mg sodium, 53.4 mg calcium, 52 mg potassium, 444 mg Vit A, 1 mg Vit C, 2.6 g protein. Net carbs per serving: 3.6 grams

Recipe and photos by Kathy Sheehan, copyright 2017

All rights reserved. Please do not duplicate without the author's permission.

Chocolate Peanut Butter Kefir Smoothie

Creamy, delicious, nutritious and full of beneficial probiotics...what more do you need in the morning? This Chocolate Peanut Butter Smoothie has been one of my favorites lately! For variety, I switch the peanut butter for almond or organic sunflower seed butter occasionally; they're all good! The unripe, green banana adds creaminess but, more importantly, it contains prebiotic fiber that feeds the good microorganisms in the kefir to support a healthy microbiome. Because of the addition of healthy fats and protein from the collagen hydrolysate (if using, see explanation below*), this smoothie is so satisfying that often I can make it to dinner with just a snack of nuts mid-afternoon. No hunger, no cravings, no blood sugar lows! This meal replacement smoothie keeps me energized and going all day. Have a good morning!

Chocolate Peanut Butter Kefir Smoothie

Makes 1 serving

1/2 cup homemade unsweetened dairy milk kefir or coconut milk kefir (see recipe here)

1/4 cup coconut or almond milk (or other milk of your choice)

2 tablespoons natural peanut butter (or nut butter of your choice)

1 tablespoon coconut oil

1 teaspoon flax oil

1 tablespoon chia seeds

1/4 teaspoon stevia powder, or to taste (I use Sweet Leaf brand)

1/2 teaspoon vanilla extract

2 tablespoons raw cacao powder (or unsweetened cocoa powder)

A pinch of salt

1-1/2 inch piece of frozen unripe, green banana (skin removed)

4-5 ice cubes

1/2 cup water, more or less, depending on the thickness you desire

1-2 teaspoons collagen hydrolysate powder (optional source of added protein, see below)*

Place all of the ingredients in your blender and blend on high until smooth.

Nutritional Information per serving (without collagen hydrolysate): 597 calories, 16.8 g carbohydrate (5.3 g dietary fiber, 4.4 g sugars), 53.8 g total fat (27.3 g saturated fat, 0 g trans fat), 0 mg cholesterol, 182 mg sodium, 135.8 mg calcium, 40 mg potassium, 10.4 g protein. Net carbs per serving: 11.5 grams

*What is Collagen Hydrolysate?  Often people ask me which protein powder I recommend.  Well, this is it!  Collagen hydrolysate is 90% pure unflavored protein, no fillers or additives.  It dissolves in either hot, warm or cold liquids, making it perfect to add to smoothies, soup, coffee, tea or juice.  Hydrolysed collagen is a unique combination of amino acids in concentrated levels. It is easily digested and supports the body's natural healing process, similar to the benefits of bone broth.  It can be very helpful for someone suffering from arthritis or a joint related injury.  You'll notice a difference in the health of your bones, tendons, ligaments, cartilage, skin, hair and nails, if taken regularly as a supplement.  The powder I use is from Great Lakes Gelatin and can be purchased on the Internet.

Recipe by Kathy Sheehan, copyright 2016

Almond Joy "Green" Smoothie

There is a new almond milk product available from Almond Breeze called Almond Coconut Milk.  I've been using it this week in my morning smoothies and it has a very subtle coconut flavor that is not overpowering, but makes an excellent base for tropical fruit smoothies. One cup contains 450 mg of calcium, making this smoothie an excellent source of this vital mineral.  I purchase the unsweetened variety because it has net 0 carbs and then add my own sweetening to the blender.  The recipe below is a delicious and nutritious meal in a glass that has the flavors of a candy bar. It's a fun way to start the day that will keep you satisfied for hours. (You would never guess that it contains spinach!) You've got to give this one a try soon:

Almond Joy "Green" Smoothie
Makes 1 generous, meal replacement serving

1-1/2 cups unsweetened Almond Coconut Milk
1/2 small frozen banana
2 tablespoons unsweetened cocoa powder
1 cup baby spinach leaves (or other mild green)
4 teaspoons Splenda granular (or two packets, also you may substitute your own sweetener)
2 tablespoons unsweetened coconut flakes
1 tablespoon fiber powder (optional)
1/2 scoop whey protein powder (chocolate or vanilla, optional)
5 ice cubes

Place the first eight ingredients in the blender and slowly increase the speed of your blender until you reach high (#7 on a Vitamix). Blend until smooth.  Add the ice cubes through the top opening one at a time and continue to blend for a few seconds until smooth.  Serve immediately.

Nutritional Information (including fiber & protein powders): 284 calories, 37.8 g carbohydrate (18.5 g fiber, 9.4 g sugar), 12 g total fat, 6.9 g saturated fat, 0 g trans fat, 0 mg cholesterol, 251 mg sodium, 905.5 mg calcium, 545 mg potassium, 11 g protein.

Recipe by Kathy Sheehan, copyright 2013.

Smoothies (They're Green, but don't tell!)

I'm making progress.  This morning, my BG was 113! Although it hasn't been consistently in the normal range, I'm encouraged because I'm seeing a downward trend.  For the past six weeks, my diet has been mainly vegetable-based soups, fresh vegetables or salad, fruit, yogurt, cottage cheese and, a few days a week, a lean protein such as fish or chicken for dinner.  It's not very exciting, but it seems to be working. Also, the most amazing part is that my sugar and carb cravings are gone! I don't plan to remain on this highly restrictive diet always but, for now and until I reach my goal, I am severely limiting all bread products, grains, potatoes, rice and pasta.

The most exciting and varied part of my day is the green smoothie I make for breakfast.  I love mixing the different fruit flavors and hiding two or more servings of vegetables and fruit in each glass!  I know that some people turn away from green smoothies because they can't get past the green color.  Even though the fruit flavors overpower the greens (if the combination is right), the smoothie may not have an appetizing appearance which can make it hard for some to swallow.  I wanted to share these two delicious recipes because they're not green!  If you're one who might benefit from green smoothies, but have been reluctant to give them a try, these might just change your mind.

Tips for introducing yourself to green smoothies:  At first, add a small amount of greens to an otherwise fruit-based smoothie.  Add a little more every week until you reach the suggested amount in a recipe or to taste.  Use frozen fruit for a refreshing, cool smoothie (or add ices cubes).  When I make one of these smoothies in the morning, I drink about 2/3 of the entire recipe for breakfast, then refrigerate and finish the remaining portion as a snack in the late afternoon.


Chocolate Cherry “Green” Smoothie
Makes 2 servings 
(If you add a few ice cubes, this smoothie becomes an unforgettable frozen dessert.)

1 cup frozen cherries, no sugar added
½ small banana (frozen)
1 ½ cups unsweetened or original almond or soy milk
2 Tablespoons unsweetened cocoa powder
1-2 Tablespoons Splenda or Stevia, granular (or to taste)
2 cups mild greens, such as spinach or kale
1 Tablespoon fiber powder (optional)
½ scoop protein powder (optional)

Place all of the ingredients in a blender and blend until smooth or desired consistency is reached.

Nutritional Information per serving (with fiber and protein powders):  175 calories, 34.6 g carbohydrate (10.6 g fiber, 18.7 g sugars), 2.8 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 155 mg sodium, 280.1 mg calcium, 6.2 g protein.


Chocolate Cashew Peanut Butter Banana Smoothie
Makes 2 servings 
(The cashews add a rich creaminess to this awesome smoothie!) 

2 Tablespoons raw cashews (about 12-14 whole cashews)
1 ½ cups unsweetened or original almond or soy milk
½ small banana (frozen)
2 Tablespoons unsweetened cocoa powder
2 Tablespoons creamy peanut butter
1-2 Tablespoons Splenda or Stevia, granular (or to taste)
2 cups mild greens, such as spinach or kale
1 Tablespoon fiber powder (optional)
½ scoop protein powder (optional)
6 ice cubes

If necessary, soak the cashews in the almond milk for 30 minutes or overnight. (This is advisable for those using a normal household blender.  If you have a heavy-duty blender, such as a Vita-mix, it is not necessary.) Place the cashews and almond milk in the blender and blend until smooth.  Add the remaining ingredients and blend until smooth.  One by one, drop the ice cubes into the blender while on low speed through the lid opening and blend until desired consistency is reached.

Nutritional Information per serving (with fiber and protein powders):  300 calories, 34.7 g carbohydrate (11 g fiber, 11 g sugars), 14.7 g total fat, 3.1 g saturated fat, 0 mg cholesterol, 280 mg sodium, 345.9 mg calcium, 12.3 g protein.

Recipes by Kathy Sheehan, copyright 2013

Bananas Foster Quick Bread

The original Bananas Foster dessert was created by the chef at Brennan's Restaurant in New Orleans in the early 1950's and has been the most requested dessert item on their menu ever since! It is a mixture of butter, brown sugar, banana liquor, sliced bananas, dark rum and cinnamon that is set aflame then served over vanilla ice cream. This banana bread recipe adopts some of those flavors and results in a unique taste that is delicious for breakfast, as an afternoon snack or even for dessert. It's quick and easy to prepare because you don't need a mixer...just stir, pour and bake. If you don't have rum flavoring in your pantry, but happen to have dark or spiced rum in your cabinet, just use the real thing. In this recipe, it's not too overpowering at all, but gives the bread a subtle flavor that adds depth and richness. Because this is a reduced fat and carb bread, be sure to wrap any leftovers well or freeze it for later to reserve it's freshness.

Bananas Foster Quick Bread
Makes 16 servings

1 cup all-purpose flour
½ cup almond flour
2 teaspoons baking powder
1 teaspoon baking soda
1/8 teaspoon salt
½ teaspoon cinnamon
½ cup oat bran or wheat germ
2 very ripe bananas, mashed (about 1 cup)
1 egg, lightly beaten
¼ cup sugar
¼ cup Splenda, granular
1/3 cup egg substitute (or 2 egg whites)
¼ cup unsweetened applesauce
3 tablespoons canola oil
1 teaspoon rum extract (or 2 teaspoons dark or spiced rum)
½ teaspoon butter flavoring
¼ cup low-fat buttermilk
3 tablespoons brown sugar, packed

1. Preheat oven to 350°F. Lightly spray an 8½" x 4½" x 2½" loaf pan with non-stick cooking spray; set aside.

2. In a large mixing bowl, sift together the flour, almond flour, baking powder, baking soda, salt and cinnamon. Stir in oat bran and set aside.

3. In a medium mixing bowl, mash the banana and add the sugar and Splenda; stir with a fork to combine. Beat in the egg, egg substitute, applesauce, canola oil, rum extract, butter flavoring and buttermilk. Add wet ingredients to the dry ingredients and stir until just combined but no flour is visible. Don't overmix.

4. Pour into the loaf pan, gently smoothing the top. Sprinkle the brown sugar over the batter and bake for 55 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer to a wire rack and cool in pan for 10 minutes. Remove from pan and cool on a wire rack completely before slicing. Wrap leftovers well to preserve freshness.

Nutritional Information per serving: 125.6 calories, 18.6 g carbohydrate, 5 g total fat, 0.5 g saturated fat, 157.6 mg sodium, 1.5 g fiber, 3.1 g protein.

Recipe by Kathy Sheehan, copyright 2011

Slice-of-Pie Oatmeal

The mornings are getting colder and I'm in the mood for a hot breakfast. These quick, flavorful additions to a bowl of steaming oatmeal make a wonderful start to the day! Using simple ingredients you might already have on hand, you can create a different flavor every morning. Oatmeal makes an ideal brunch, especially on weekends when most people sleep a bit later. Also, I'll admit to eating it as an afternoon snack, especially when it tastes like pie or cheesecake! My favorite style is the old-fashioned oats (or steel cut), which only take 5-7 minutes to prepare over the quick cooking variety, because the thicker grain is heartier and more substantial. I like my oatmeal to have a bite to it! Quick cooking is fine, but instant is too mushy in my opinion. Whatever time of day you get a craving for it, just boil some water and, in a few minutes, you'll have a satisfying bowl of warm goodness.

Slice-of-Pie Oatmeal
(Serves 1)

½ dry oatmeal, old-fashioned or quick cooking (not instant)
1 cup water
Pinch salt

Prepare oatmeal on the stovetop according to package directions. (Quick cooking may not require as much water, so please check the package.) Add topping of your choice from suggestions below and add nutritional information accordingly.

Nutritional Information for cooked oatmeal alone: 150 calories, 27 g carbohydrate, 2.5 g total fat, 0.5 g saturated fat, 250 mg sodium, 4 g fiber, 5 g protein.

Pumpkin Pie Spiced Oatmeal (pictured): Top cooked oatmeal with 1 tablespoon pumpkin butter, 2 tablespoons light vanilla yogurt and 1/8 teaspoon pumpkin pie spice. If you like it a bit sweeter, add ½ teaspoon Splenda granular and stir.
Add the following nutritional information to cooked oatmeal: 47 calories, 12 g carbohydrate, 0 g fat, 7 mg sodium, 0 g fiber, 0.5 g protein.

Apple Pie Oatmeal: Top cooked oatmeal with 1 tablespoon apple butter or ½ grated apple, 2 tablespoons light vanilla yogurt, 1/8 teaspoon vanilla extract and 1/8 teaspoon cinnamon. If you like it sweeter, add ½ teaspoon Splenda granular and stir.
Add the following nutritional information to cooked oatmeal: 47 calories, 12 g carbohydrate, 0 g fat, 7 mg sodium, 0 g fiber, 0.5 g protein.

Banana Cream Pie Oatmeal: Top cooked oatmeal with 1 tablespoon mashed ripe banana, 2 tablespoons light vanilla yogurt, 1 packet Splenda or Stevia and 1/8 teaspoon banana extract. Stir to combine.
Add the following nutritional information to cooked oatmeal: 46 calories, 11.2 g carbohydrate, 0.1 g total fat, 0 g saturated fat, 7 mg sodium, 1.1 g fiber, 0.9 g protein.

Cherry Cheesecake Oatmeal: Mix together 1 tablespoon low-fat cream cheese, ½ teaspoon vanilla extract, 1 packet of Splenda or Stevia and spoon onto cooked oatmeal. Top with 1 tablespoon chopped dried cherries and a pinch of nutmeg.
Add the following nutritional information to cooked oatmeal: 55 calories, 7 g carbohydrate, 1.8 g total fat, 1.1 g saturated fat, 30 mg sodium, 0.3 g fiber, 1.5 g protein.

Recipes by Kathy Sheehan, copyright 2010

Old-Fashioned Banana Pudding with Vanilla Cookies

This is one of my very favorite desserts and sometimes I just need the "real thing" to satisfy my craving for it. The taste of this makeover recipe is exactly the same as the original and will satisfy the pickiest of banana pudding connoisseurs, but this recipe is only half the calories and one-third the carbs. Right now, Trader Joe's is offering an outstanding vanilla wafer cookie with flecks of vanilla bean that makes this recipe over the top! Of course, you can use the traditional Nilla brand by Nabisco and recreate a fond memory from your childhood, too.

Old-Fashioned Banana Pudding with Vanilla Cookies
(Makes 4 servings)

Pudding ingredients:
¼ cup mascarpone cheese
1¼ cup almond milk (Original flavor)
½ teaspoon vanilla extract
½ teaspoon banana flavoring (optional)
2 teaspoons Splenda granular (or 2 packets)
1 package of fat-free, sugar free instant banana cream pudding mix
1 small banana, quartered lengthwise and sliced into cubes
1 teaspoon lemon juice
8 vanilla wafer cookies (choose your favorite brand)

Whipped Topping ingredients:
3 tablespoons mascarpone cheese
2 tablespoons almond or soy milk (or fat-free ½ and ½)
½ teaspoon vanilla extract
1 tablespoon Splenda granular

1. Measure the ¼ cup mascarpone cheese, almond milk, extracts, and 2 teaspoons of Splenda into a medium mixing bowl. Using a hand-held or standing mixer, beat on medium to high speed until well blended and increased in volume. Add sugar-free pudding mix and beat for 1-2 minutes. Refrigerate pudding mixture for a least 10 minutes before proceeding.

2. Slice banana into a small bowl, add lemon juice and toss with a spoon until fruit is coated. Gently fold bananas to the pudding mixture. Divide pudding equally into four dessert dishes. Stick two vanilla cookies into each dish (you may break cookies in half first, if desired). Push the cookies part way into the pudding and refrigerate for 45 minutes before serving. (Pudding can be made ahead of time and stored in the refrigerator. Because of the fresh bananas, it is best served on the same day as it is prepared, but will keep for 1-2 days.)

3. Whipped Topping (optional): Place all of the topping ingredients into a medium mixing bowl and beat on high with a hand-held or standing mixer until light and fluffy, about 2 minutes.

Nutritional Information per serving of pudding with 2 cookies (no whipped topping): 146 calories, 17.4 g carbohydrate, 7.5 g total fat, 3.5 g saturated fat, 0.6 g fiber, 1.5 g protein.

Nutritional Information per serving of whipped topping (about 2 tablespoons or ¼ of recipe): 49 calories, 0.6 g carbohydrate, 4.5 g total fat, 2.6 g saturated fat, 0 g fiber, 0.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare to homemade banana pudding with vanilla cookies? The difference is astounding because the homemade version that everyone dreams about is made with whole milk and/or cream, eggs, and sugar (and that's before adding the bananas and cookies!). For comparison, the nutritional information per ½-cup serving of the homemade recipe is 350 calories, 52.5 g carbohydrate, 14 g total fat, 9.3 g saturated fat, 0 g fiber, 2.3 g protein.

How does whipped topping made with mascarpone cheese and almond milk or fat-free ½ & ½ compare to real whipped cream made with heavy whipping cream? First, the taste difference is barely noticeable. Both are creamy, delicious and have a similar mouth-feel. The mascarpone whipped topping is slightly less in total fat per serving, but the real difference is in the amount of saturated fat per serving, carbs and number of calories. Real whipped cream is 3.5 grams of saturated fat per serving, 3 carbs (if made with sugar) and about 60 calories. The mascarpone whipped topping is 2.6 grams of saturated fat, 0.6 carbs (if made with a sugar substitute) and 49 calories per serving. When you're watching your weight, every little reduction helps.

Sugar-free Banana Cookie Cream Pie

I went over to visit my daughter at her college this past weekend and we had a wonderful time together. She's a creative cook and we enjoyed talking recipes while she whipped up an incredible spinach and goat cheese pizza for our lunch. She's graciously posted the recipe on her food blog, if you want to give it a try: http://whaticooked-ixipixi.blogspot.com/2010/02/pesto-pizza-with-goats-cheese.html Sometime later, our conversation turned to banana pudding when I complained about how her Dad will buy lots of bananas and not eat them, so I end up scrambling around having to use them in recipes or fruit smoothies before they get too ripe. I returned home to a speckled, ripe banana on the counter and knew exactly what to make!

This recipe is even faster and easier to make than cookies because you don't have to fiddle with measuring out teaspoons of dough and having to watch several batches, you just spread it in a pie tin and bake! The "pie crust" is nothing more than a big, delicious cookie filled with a thick, banana cream pudding. The taste will remind you of the famous banana pudding made with Nilla wafers, but this sugar-free recipe only has 9.1 grams of net carbohydrate per serving! So, if you're in need of some southern comfort food without the guilt, enjoy a slice today.

Banana Cookie Cream Pie(Makes 10 servings)

½ cup almond flour (or finely ground blanched almonds)
2 tablespoons coconut flour
¼ cup all-purpose flour
¼ teaspoon baking soda
¼ teaspoon baking powder
¼ teaspoon salt
2 tablespoons butter, softened (¼ stick)
1 tablespoon canola oil
¼ cup Splenda granular (not baking blend)
1 large egg
1/3 cup mashed ripe banana (about 1 small)
1 teaspoon vanilla extract

Filling Ingredients:
2 oz. mascarpone cheese (¼ cup)
¾ cup skim or 1% milk
1 tablespoon Splenda granular
1 teaspoon vanilla extract
one 1.4 oz. pkg. sugar-free, fat-free instant banana cream pudding mix

1. Preheat oven to 375-degrees. Spray a pie tin with non-stick cooking spray; set aside.

2. In a small mixing bowl, mix together flours, baking soda, baking powder and salt; set aside.

3. In a large mixing bowl, cream together butter, canola oil and Splenda with handheld or standing mixer until light and fluffy. Add egg and beat until well incorporated and thickened slightly. Add mashed banana and vanilla extract and beat until well blended.

4. Add dry ingredients ¼ cup at a time, scraping down sides of bowl occasionally. Using a rubber spatula, spread dough evenly in the prepared pie tin along bottom and sides. Bake until set and golden brown, about 15-18 minutes. Immediately remove from oven and onto wire rack to cool.

5. When crust is cool, combine the mascarpone cheese, milk, Splenda and vanilla extract in a medium mixing bowl with a wire whisk or mixer. Add the pudding mix and whip until well combined and thickened. Spread evenly over the cookie crust and refrigerate until set, at least 20 minutes. Optional: Serve with a dollop of whipped cream or light whipped topping (not included in nutritional information below).

Nutritional Information per serving: 143.4 calories, 10.5 g carbohydrates, 9.6 g total fat, 3.4 g saturated fat, 1.4 g fiber, 3.5 g protein.
Original recipe by Kathy Sheehan, copyright 2010

My Banana Almond Tea Bread with Blueberries (or not)

My daughter arrived home from college for the last few weeks of summer not long ago and presented me with the gift of two black bananas that had been stored in her refrigerator. There was nothing else to do but make banana bread! Normally, I don't eat many bananas (although I love them) because they are a dense fruit with more carbs than I usually allow for myself. But they are an excellent source of vitamins B6, C and potassium. In this recipe, I added blueberries because Maine is famous for these small, rare, blue gems that are harvested late in the season. I buy them by the bushel for only a few short weeks before they disappear, along with summer.

You'll notice in the nutritional information that each serving seems rather high in fat grams. Don't be alarmed because most of the fat comes from the almond flour, which is rich in Vitamin E and monounsaturated "good fat." Actually, the saturated fat (the bad fat) is delightfully low for such a moist, yummy bread. If you want to learn more about the alternative flours used in this recipe, check out my blog: Alternative Flours for Baking

My Banana Almond Tea Bread with Blueberries (or not)

Makes 12 servings
¾ cup all-purpose flour
¾ cup almond flour (or finely ground blanched almonds)
¼ cup coconut flour
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
2 large eggs + 1 egg white
6 teaspoons granulated sugar
6 teaspoons Splenda granular (not baking blend)
3 tablespoons canola oil
1 cup mashed ripe banana (about 2 medium)
Optional: ¾ cup fresh or frozen blueberries (if using frozen, do not thaw)

1. Preheat oven to 350-degrees. Prepare an 8½” x 4½” loaf pan with non-stick cooking spray and set aside.

2. In a medium bowl, mix together the flours, baking powder, baking soda and salt; set aside. In a large mixing bowl and using a handheld or standing mixer, beat the eggs, egg white, sugar and Splenda on medium-high speed for 2 minutes, until light and fluffy (do not underbeat in this step because you need to incorporate air into the mixture). Add the canola oil and beat for another 30 seconds. Add the mashed banana and blend on low speed until incorporated. Add the dry ingredients all at once and beat on low speed, scraping down the sides of the bowl once until fully incorporated. Gently and quickly fold in the blueberries. Pour batter into prepared pan.

3. Bake in preheated oven for 45-55 minutes until golden brown and a toothpick inserted into the center comes out clean. Test at 45 minutes and bake longer if additional time is needed. Do not overbake to avoid drying out.

4. Remove from oven to a wire rack. Allow bread to cool in pan for 10 minutes, then remove from pan and continue to cool on wire rack for another hour. This bread can be left at room temperature for 1 day or overnight, or wrap well and store in refrigerator.

NOTE: This batter can be made into 12 muffins. Bake in 350-degree oven for only 15-20 minutes until golden and toothpick inserted into the center comes out clean. Do not overbake. Cool on wire rack before serving.

Nutritional Information per serving (with blueberries): 154.8 calories, 18 g carbohydrate, 8.15 g total fat, 1 g saturated fat, 2.7 g fiber, 4.3 g protein
Original recipe by Kathy Sheehan, copyright 2009

How does this recipe compare with regular Banana Bread? My version is higher in fiber, higher in protein, lower in total fat & saturated fat and significantly lower in carbohydrates and calories. For comparison, here are some average nutritional numbers for purchased Banana Bread: 215 calories, 34 g carbohydrates, 12 g total fat, 4 g saturated fat, 1.5 g fiber, 2 g protein.