Caramelized Banana Crumpets
Forget about smothering toasted crumpets in butter; this low-fat topping is yummy and much healthier. Mashed bananas are mixed with ricotta and spices and piled onto crumpet fingers, then drizzled with honey and broiled.
2 bananas
5 tablespoons reduced-fat ricotta, cream cheese or plain yogurt
seeds from 4 cardamom pods, crushed
1⁄2 teaspoon ground cinnamon, plus extra to sprinkle
1 teaspoon finely grated orange rind
2 tablespoons clear honey
- Preheat the broiler. Cut round crumpets in half to create 8 crumpet fingers. Place crumpets under the broiler and toast for 2–3 minutes on each side or until browned and crisp.
- Meanwhile, mash the bananas with a fork, keeping them a little textured. Add the ricotta, crushed cardamom, cinnamon and orange rind, and mix well together.
- Spread the banana mixture over the toasted crumpets, levelling the surface, then drizzle each with 1 teaspoon honey.
- Return to the broiler and cook for 2–3 minutes or until the tops are lightly browned and the honey is bubbling. Leave the crumpets to cool slightly, then sprinkle over a little extra cinnamon and serve at once.
Caramelized banana crumpet variations: Use whole-wheat crumpets for added fibre. • Instead of cardamom seeds, use 1⁄4–1⁄2 teaspoon ground cardamom.
preparation time 5 mins
cooking time 10 mins
serves 4
PER SERVING
237 calories
6 g protein
2 g total fat
1 g saturated fat
9 mg cholesterol
48 g total carbohydrate
22 g sugars
3 g fibre
665 mg sodium
Bananas are a concentrated source of carbohydrates and one of the best fruit sources of potassium, which is vital for muscle and nerve function—this is why bananas are so popular with athletes.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada
