Apple Banana Oat Bread

 

Apple Banana Oat Bread

Looking for a wholesome, naturally sweet bread that’s perfect for breakfast or a snack? This Apple Banana Oat Bread combines the natural sweetness of bananas and apples with hearty oats for a soft, satisfying loaf. Top it with your favorite nuts or seeds for extra crunch! It’s simple to make, gluten-friendly if using certified oats, and perfect for meal prep or sharing with the family.

---

Ingredients:

• 2 large very ripe bananas (Tip: I buy them before they ripen and let them sit for a week till very spotted and slightly soft)

• 4 eggs

• 2 small apples or 1 large (Cosmic Crisp recommended)

• 2 cups oats

• 1 tsp baking powder

• 1 tsp vanilla extract

• 1 tsp cinnamon (more if desired)

• Optional: nuts or seeds for topping (not included in macros)

---

Instructions:

1. Preheat oven to 350°F (175°C). Line a loaf pan with parchment paper.

2. In a large bowl, mash the bananas until creamy. Beat in the eggs until smooth.

3. Chop one half of the apple and blend into applesauce in a blender. Stir into the banana-egg mixture.

4. Dice one half of the remaining half into small pieces and stir into the mixture. Reserve the other half by slicing thinly for layering on top of the bread.

5. Blend the oats into a fine flour using a Magic Bullet or blender.

6. Stir the oat flour, baking powder, vanilla, and cinnamon into the wet mixture until just combined.

7. Spread the batter into the prepared loaf pan. Layer the reserved apple slices on top. Sprinkle with nuts or seeds if desired.  Garnish with extra Cinnamon if desired for spice.

8. Bake for an hour, or until a toothpick inserted in the center comes out clean and the top bounces back when lightly touched.

9. Allow to cool slightly before slicing. Enjoy warm or store at room temperature for up to 3 days, or in refrigerator for a week.

---

Macros per Serving (4 servings):

• Calories: ~285 kcal

• Protein: ~9g

• Carbohydrates: ~46g

• Fat: ~7g

• Fiber: ~6g
  (Macros exclude optional nuts or seeds.)

---

Tips & Variations:

• Use your favorite apple variety for different sweetness levels. Cosmic Crisp is my favorite for its firm texture and natural sweetness.

• Add more cinnamon, nutmeg, or cardamom for extra flavor.

• For a crunchier topping, sprinkle pumpkin seeds or chopped walnuts before baking.

• Perfect for breakfast on-the-go: slice and freeze individual portions for quick meals.

This Apple Banana Oat Bread is a naturally sweet, wholesome treat for any time of day. For more simple, nourishing recipes and real food tips, visit realfoodrecovery4u.com.

Crunchy Chinese Chicken Salad

Crunchy Chinese Chicken Salad

Seed-oil free • Whole-food based • Satisfying without heaviness

This Chinese chicken salad is crunchy, savory, lightly sweet, and deeply satisfying — the kind of meal that actually holds you over and helps quiet food noise. It’s made without seed oils, refined sugar, or sharp vinegar, letting real food flavors do the work.

Perfect for meal prep, gatherings, or anytime you want a nourishing bowl that feels abundant instead of restrictive.

⸻

Serves: 6 generous main-meal servings

⸻

Ingredients

Chicken

   •   1½ lbs boneless, skinless chicken breast

   •   1 tsp salt

   •   2 garlic cloves, smashed

   •   Fresh ginger slices (optional)

⸻

Salad Base

   •   4 cups shredded purple cabbage

   •   2 medium carrots, shredded or julienned

   •   1–1½ cups broccoli slaw

   •   ¾–1 cup shelled edamame, cooked and cooled

   •   ½ cup sliced water chestnuts

(Apple, green onions, and pumpkin seeds will be added fresh as garnish each day — see Meal Prep Tip below.)

Optional add-ins:

   •   Red bell pepper or cucumber slices for extra color and crunch (best added just before serving)

⸻

Creamy Peanut Apple Dressing

Blend until completely smooth:

   •   ⅓ cup peanuts (dry roasted or raw)

   •   ½ apple

   •   3–4 tbsp coconut aminos or soy sauce

   •   1 clove garlic

   •   1–2 tsp fresh ginger

   •   ¼–½ cup warm water, to thin

Taste and adjust saltiness with a little more aminos if needed.

⸻

Garnish (Add fresh daily)

   •   ¼ cup green onions, sliced

   •   ¼ cup pumpkin seeds (pepitas), dry-toast if desired

   •   ½ small apple, diced

⸻

How to Cook the Chicken (Juicy + Simple)

Gentle poach method (best for this salad):

1. Place chicken in a pot in a single layer

2. Add water to just cover the chicken

3. Add salt, garlic, and ginger

4. Bring to a gentle simmer (not a boil)

5. Cover, turn off heat, and let sit 15–18 minutes

6. Remove chicken, rest 10 minutes, then shred with forks or by hand

Shredded chicken coats beautifully with the dressing and stretches evenly across all servings.

⸻

Assembly

1. In a large bowl, combine cabbage, carrots, broccoli slaw, edamame, water chestnuts, and shredded chicken

2. Pour dressing gradually and toss until evenly coated

3. At serving time, top each portion with fresh green onions, pumpkin seeds, and diced apple

Let sit 5 minutes before eating so flavors come together.

⸻

Meal Prep Tip

For a week of lunches:

   •   Prep the base salad and shredded chicken ahead of time

   •   Store in the fridge, lightly dressed or undressed

   •   Each day, add the apple, green onions, and pumpkin seeds as a garnish

This keeps your salad crunchy, fresh, and vibrant all week.

⸻

How to Serve It

   •   By itself (recommended): Balanced, filling, and blood-sugar supportive

   •   Over leafy greens: Adds volume and freshness

   •   Over rice (optional): Serve with ½ cup cooked jasmine or basmati rice for higher energy needs

⸻

Estimated Macros (per serving, salad only)

These are approximate and meant as a general guide.

   •   Calories: ~320–360

   •   Protein: ~28–32g

   •   Carbohydrates: ~22–26g

   •   Fat: ~12–15g

   •   Fiber: ~7–9g

Adding ½ cup cooked rice increases carbohydrates by ~22–24g.

⸻

A Gentle Note on Macros

Macros can be helpful information — but they’re not the goal.

This meal works because it’s built from protein, fiber, and real ingredients that naturally support fullness and steady energy. When meals are structured well, the body often regulates itself without constant tracking.

⸻

Why This Salad Works

   •   High protein supports satiety and nervous system regulation

   •   Crunchy vegetables provide sensory satisfaction

   •   Natural sweetness from apple — no added sugar

   •   No seed oils or inflammatory fillers

This is the kind of meal that helps people stop grazing, stop chasing cravings, and start trusting real food again.

Mexican Queso Soup

 

This Mexican Queso Soup delivers all the creamy, comforting flavors of classic queso — but in a nourishing, real-food way. Instead of processed cheese and heavy creams, this soup gets its rich, velvety texture from cottage cheese, roasted vegetables, and warming spices, blended into a satisfying, protein-packed base. Finished with black beans, corn, avocado, fresh lime, and a sprinkle of authentic cotija cheese, it’s the kind of cozy, crave-worthy meal that feels indulgent while still supporting stable energy, fullness, and food freedom.

⸻

Ingredients

Beef Mixture:

   •   1 lb 96% lean ground beef

   •   1 medium onion, chopped

   •   1 tbsp garlic, minced

   •   Dash of cayenne pepper

   •   Salt and black pepper, to taste

Roasted Vegetable Base:

   •   24 oz cherry tomatoes

   •   1 tbsp olive oil

   •   2 jalapeño peppers, diced

   •   3 medium carrots, chopped

   •   1 medium onion, chopped

         1 Tablespoon chopped Garlic

Creamy Blend:

   •   Roasted vegetable mixture

   •   16 oz cottage cheese

   •   ½ cup nutritional yeast

   •   1 tbsp chili powder

   •   1 tbsp cumin

Soup Add-Ins:

   •   1 (15 oz) can black beans, drained and rinsed

   •   1 (15 oz) can corn, drained

   •   4–6 cups chicken broth (depending on desired thickness)

Garnish:

   •   3 small avocados, sliced or diced (½ per serving)

   •   1 red bell pepper, finely diced

   •   Splash of fresh lime juice

   •   Cotija fresca cheese, crumbled (about 1 tbsp per serving)

   •   Everything Bagel seasoning, to taste

⸻

Instructions

    1.    Cook the beef mixture:

In a large soup pot over medium heat, cook the ground beef with chopped onion, garlic, cayenne, salt, and pepper until the onions are softened and the beef is fully browned and no liquid remains.

    2.    Roast the vegetables:

Preheat oven to 400°F (200°C). Toss cherry tomatoes, diced jalapeños, carrots, garlic, and chopped onion with olive oil, salt, and pepper. Spread on a baking sheet and roast for 1 hour until soft and caramelized.

    3.    Blend the creamy base:

Transfer roasted vegetables to a blender. Add cottage cheese, nutritional yeast, chili powder, and cumin. Blend until smooth but still slightly textured.

    4.    Build the soup:

Stir the creamy vegetable blend into the beef mixture. Add black beans, corn, and 4–6 cups chicken broth. Simmer gently for 5–10 minutes to let flavors meld. Adjust seasoning as needed.

    5.    Serve and garnish:

Ladle into bowls and top each serving with avocado, diced red bell pepper, a splash of lime juice, cotija cheese, and a light sprinkle of Everything Bagel seasoning.

⸻

Nutrition per Serving

(6 servings, including ½ avocado, and cotija garnish)

   •   Calories: ~350 kcal

   •   Protein: ~28 g

   •   Fat: ~19 g

   •   Carbohydrates: ~22 g

   •   Fiber: ~7 g

   •   Sugar: ~7 g

⸻

This soup is rich, creamy, filling, colorful, and deeply satisfying — without relying on ultra-processed ingredients. The beans and corn add heartiness, the avocado adds healthy fats, and the cotija brings that salty, authentic Mexican finish. Perfect for weeknight dinners, meal prep, or any time you want a nutrient-packed, comforting soup.

Find more delicious real-food recipes at https://realfoodrecovery4u.com!