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.
|Servings||Prep Time||Cook Time|
- 4 crumpets
- 2 bananas
- 5 tbsp ricotta cheese (or cream cheese, or plain yogurt) reduced-fat
- 4 cardamom pods seeds only, crushed (or use 1⁄4–1⁄2 teaspoon ground cardamom.)
- 1/2 tsp ground cinnamon plus extra to sprinkle
- 1 tsp orange rind finely grated
- 2 tbsp 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.
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.