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Healthy Recipes from 4-Hers
Wednesday, January 25, 2012 • Posted January 25, 2012

This week, I thought I’d share 2 of my favorite recipes from the 4-H Food Show this year. The 4-Hers select and prepare the recipes, and learn all about their nutritional benefits so they can do an interview about their foods project. The hummingbird bread is a healthier adaptation of hummingbird cake, so if you like that, try this! The sandwiches are excellent, and make a lovely light meal. I’m getting hungry just thinking about these recipes!

Hummingbird Bread

Madelyn Heath

2 cups sugar

1 ½ cups flour

1 ½ cups whole wheat flour

1 tsp baking soda

1 tsp cinnamon

½ tsp salt

2 cups mashed ripe bananas

1 8 oz. can crushed pineapple with juice

3 eggs, beaten

1 tsp vanilla

½ cup canola oil

½ cup unsweetened applesauce

Sift together dry ingredients and add to large bowl. Add rest of ingredients and mix well with hand mixer. Add 1 cup chopped pecans and 1 cup sweetened flaked coconut and mix well. Pour evenly into two loaf pans. Bake for one hour at 350° or until skewer inserted in center comes out clean.

Suggestion: Serve with Greek Yogurt Spread: Strain 8 oz. Greek yogurt in strainer lined with a coffee filter for 24 hours in refrigerator. Stir in 3 TBSP honey. Spread mixture over sliced bread.

Italian Vegetable Hoagies

Jayde Witt


¼ cup thinly sliced red onion, separated into rings

One 14-ounce can artichoke hearts, rinsed and coarsely chopped

1 medium tomato, seeded and diced

2 tablespoons balsamic vinegar

1 tablespoon extra-virgin olive oil

1 teaspoon dried oregano

One 16 to 20 inch long baguette, preferably whole grain

2 slices of provolone cheese (about two ounces) halved

2 cups of shredded romaine lettuce

¼ cup sliced pepperoncini (optional)


1) Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.

2) Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.

3) To assemble the sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini, if using. Cover with baguette tops. Serve immediately.


Per serving- 264 calories; 8 grams fat; 10 mg cholesterol; 39 grams carbohydrates; 14 grams protein; 8 grams fiber; 624 mg sodium; 174 mg potassium

Nutrition bonus- Vitamin C (20% daily value), Vitamin A (15% daily value)

Carbohydrate servings- 2

Exchanges: 2 starch, 1 vegetable, ½ medium fat meat, 1 fat

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