Today and recipe: Diet Waffles, Banana no-lo cupcakes

B - Wholewheat homemade waffles (recipe to come) with berries, yogurt, flax and sugar-free maple syrup
L - Tuna pasta bake with beans, corn and cherry tomatos
S - Banana no-lo cupcake (recipe to come) with some of the boyfs mango-peach-banana-kiwi smoothie
D - Mapo Tofu with rice and greens
S - Hunts fat free snack pack with strawberries, Xanabar (its a treat day, day 5 of being good!)

Diet Waffles - found on the net. That picture isnt them, but close enough (execpt mine were square)

I put these in a single serving waffle maker. They over flowed a bit but not enough for 3 waffles. Maybe 2.2

50g wholemeal flour
1 tsp baking powder
1 egg white
3/8 c skim milk

Didn't use but recommend 1/2 tsp vanilla, 1 sachet splenda or 1/8 tsp salt (if you dont want them sweet)

1. Mix the above together. Pour in waffle maker. Made 2.2 11cmx11cm waffles. 200 cal (including run off batter)

They were a little plain and so the toppings helped. Tasted a bit like flour so i suggest either make them sweet and use less sweet topping, or make them more savoury so they stand out. They could have made a nice waffle-which.

Perhaps you could times the recipe by 3 for the whole family, or freeze the leftovers and pop in the toasted.

Banana no-lo cupcakes
No fat (added) low sugar

I made 5 with 1/4 of the recipe at 97 cal each

2 c self-raising flour (300g) (I used wholemeal in muffins and they worked fine, but you may want to blend then sift to make it lighter)
1 tsp bicarbonate of soda
Pinch of salt (I didnt use)
1 tsp ground cinnamon (or nutmeg)
1/2 cup (110g) caster sugar (I used brown)
3/4 cup (125g) sultanas (I used 30g dates for 5 muffins)
2 eggs, lightly beaten (I used egg whites)
1 cup (250ml) skim milk
1 cup mashed banana (about 2 large ripe bananas)

Method:

Preheat oven to 180°C. Line the base and sides of a 23cm x 13cm loaf pan with non-stick baking paper. Or if you are making muffins, the muffin pan (I used silicone)

Sift flour, bicarbonate of soda, salt and cinnamon into a large bowl. Stir in sugar and sultanas.

Combine eggs, milk and bananas in a large jug. Whisk with a fork, until well combined. Using a large metal spoon, stir egg mixture into dry ingredients, until well combined.

Pour mixture into prepared loaf pan. Bake for 40-45 minutes, or until a skewer inserted in the centre comes out clean.

Cool in pan for 10 minutes. Turn onto a wire rack to cool completely. Slice and serve lightly buttered, or toasted.

NOTES: I did these in a toaster oven, so they werent as nice as they'd be in a real oven. I only made 1/4 of the batch, hence only using 1 egg white. If you use all egg whites (4 to replace the two whole eggs) dont beat too hard. I also had to add a bit more banana as my banana was big, etc. and so in the end my recipe had 5 muffins at 97 cal each. Nice little snack muffins. You can use splenda for half of the sugar to reduce the cals, or omit the dates (but it may not be sweet enough, they really help)

passed the boyf and dorm mate test :)