Cook Smart for a Healthy Heart, Reader's Digest Canada
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.
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.
Per serving: 237 calories, 6 g protein, 2 g fat (1 g saturated), 9 mg cholesterol, 48 g 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.