Paleo Meatloaf

I love meatloaf, and so does my family, so this is one of the first recipes I tweaked when I decided to follow a Paleo diet. Before I would use bread crumbs, which now, of course, is off limits. I also used brown sugar in the topping, which is another no-no. Other than that, I really didn’t have to make a lot of changes to my normal meatloaf recipe, and when the family tried it, they said they actually liked this recipe better. I paired the meatloaf with some grilled onions and a nice tossed salad – quick and easy dinner menu.



If you’re like me, once you decide to go Paleo, you have to change several ingredients that have been staples in your pantry. Flour is an obvious one, but you also have to look at things such as soy sauce, salad dressings, mayo, and other ingredients that contain hidden gluten. My small town of just over 3,000 people has a small, family-owned grocery store. To their credit, when they recently expanded, they did start stocking some gluten-free products – just the basics, however. I have to go to Iowa City (thank you Lucky’s Market and Hy-Vee) to find a lot of the ingredients that Paleo and gluten-free recipes call for. And they’re not cheap. Luckily, I’ve found a few places online where you can find affordable Paleo and gluten-free products. Each has it’s pros and cons. Some have fast shipping (Amazon). Some have a yearly fee but cheap prices compared to my local stores (Thrive Market), and some drop the price tag in your cart depending on how much you purchase ( I really like Thrive. You get 30 days of free membership to see if you like the products, and I tried a bunch in those 30 days! If you’re interested, there are ways you can save even more by referring a friend to join with you. If they join, you receive$25 in Thrive cash to spend on the website however you wish: win-win!

Now for the recipe. Keep in mind that I’ve made this recipe for years, and I really don’t have exact measurements for the spices. I just go by dashes and shakes, so feel free to adjust seasonings to your family’s tastes.



Paleo Meatloaf

1 1/2 pounds ground beef

1/2 cup gluten-free Panko bread crumbs (I used Ian’s gluten-free Panko)

2 eggs

1 teaspoon garlic powder

1 teaspoon seasoned salt

1 teaspoon dried oregano

1 teaspoon dried basil

1 teaspoon dried parsley flakes

Couple dashes of gluten-free soy sauce (I used San-J Organic Tamari)

Organic gluten-free ketchup (I used Cucina Antica – this is good and tastes better than Heinz!)

Prepared mustard

Real maple syrup


Preheat your oven to 375 degrees Fahrenheit. In a large bowl combine the ground beef, eggs, Panko, and seasonings. Add a couple dashes of soy sauce and a couple of squirts of the ketchup. You want enough ketchup just to make the ground beef really stick together. Combine everything until thoroughly mixed.

Place meatloaf in a medium-sized baking dish that has been sprayed with nonstick cooking oil (use something Paleo friendly like olive oil or coconut oil). In the same bowl, add a couple squirts of ketchup, some mustard, and about a tablespoon of the maple syrup, and stir to combine. Taste to see if you need more of one or more ingredients. When you’re happy with the flavor, pour the sauce over the top of the meatloaf, evenly coating it.

Bake at 375 degrees Fahrenheit for about 50 minutes, or until the meatloaf tests done.


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Pan-Seared Ahi Tuna

My son and I went to Lucky’s Market in Iowa City and found some beautiful Ahi tuna steaks. Since seafood is on the Paleo diet, I decided to try my hand at cooking these, something I’ve never done but always wanted to try.

I surfed the Internet looking at a variety of different Paleo blogs and recipes, and there’s even one that Chris Kresser included in his Paleo literature, which called for Chinese 5-spice, which sounded good, but I wanted to try something simple for my first time cooking an actual tuna steak.

I found this recipe at Paleo Hacks, and it sounded perfect for what I wanted to do. Her recipe called for poppy seeds, which I’m sure would be a tasty addition, but I decided to omit those this time. I paired our tuna steaks with roasted baby carrots and some organic greens topped with a delicious balsamic lemon vinaigrette, and we finished off the meal with fresh berries and whipped coconut cream for dessert. Not a bad way to start out our new Paleo lifestyle 🙂


Pan-Seared Ahi Tuna

1 Ahi tuna steak

Generous dab of grass-fed ghee

Extra-virgin olive oil (optional)

Poppy seeds (optional)

Salt and pepper to taste


Take your tuna steak out of the refrigerator 30 minutes or so prior to cooking. Rub it with salt and pepper.

Melt the ghee in a cast iron skillet on fairly high heat. Drizzle in a little olive oil if using.

Sear the tuna steak for about 1 to 3 minutes on each side, depending how rare you want the steak to be. Remove steak from the pan, and let it sit for a minute or two before serving.

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Turmeric-Roasted Cauliflower

I love cauliflower, but usually when I buy a head, the guys get into it and eat it raw before I can do anything with it. This time, however, I wised up and bought 2 heads – one for them and one for this recipe.

I’d seen lots of roasted cauliflower recipes on Pinterest, and I modified one to our family’s tastes. I turned out pretty good, and there weren’t any leftovers, so I’d say it was a hit! I paired this with Lemon, Garlic, and Herb Salmon, and they really worked well together. I paired the two with a nice green salad – perfect Paleo meal 🙂






Turmeric-Roasted Cauliflower

6 cups of cauliflower florets (1 large head)

2 to 3 garlic cloves, peeled and smashed

1/4 cup good olive oil

1/2 to 1 teaspoon turmeric (to your family’s taste)

Sea salt (to taste)

1/4 teaspoon crushed red pepper flakes


Preheat the oven to 450 degrees Fahrenheit. Spray a large baking sheet with nonstick olive oil spray.

Place the cauliflower florets and the smashed garlic in a large bowl. Drizzle with the olive oil, and stir to completely coat the veggies.

In a small bowl, combine the turmeric, sea salt, and crushed red pepper flakes. Sprinkle the mixture over the cauliflower, turning to evenly coat.

Place the cauliflower on the prepared baking sheet, spreading them out evenly. Bake at 450 degrees Fahrenheit for about 25 minutes, or until the edges are nicely browned, and the cauliflower is tender. Serve warm.

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Lemon, Garlic, and Herb Baked Salmon

It’s been a while since I’ve posted, but rest assured I’m still doing my Paleo diet! Work has kept me busy, and then there were all the garden veggies that needed to be canned or worked up (green beans, sweet corn, dill and sweet pickles, and tomatoes).


I do have a couple new Paleo recipes to share, though. I tried these both last night, and my family said they were hits and I could make them again. If you like salmon, this recipe is super easy to make, and it only takes a few minutes in the oven before dinner is ready. I paired this salmon dish with Turmeric Roasted Cauliflower and a nice green salad, and dinner was on the table in no-time flat.



Lemon, Garlic, and Herb Baked Salmon

8 salmon fillets

3 ounces grass-fed butter or ghee

1 teaspoon sea salt

Zest of 1 lemon

1 tablespoon fresh parsley, chopped

1 teaspoon fresh dill, chopped

1 garlic clove, finely minced


Preheat the oven to 400 degrees Fahrenheit. Spray a 9 x 13 baking dish with nonstick cooking spray (or use a little melted butter or ghee). Place salmon fillets skin side down in the baking dish.

Melt the butter or ghee in a small bowl in the microwave. Add the salt, herbs, and minced garlic to the butter, and stir to thoroughly combine.

Using a pastry brush, brush the melted butter mixture over each salmon fillet.

Bake fillets at 400 degrees for 10 to 12 minutes, or until the salmon is cooked through and easily flakes with a fork.

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Bone Broth

One of the things I’ve always wanted to try making is bone broth or stock to use in various soup and stew recipes. Now that I’ve started my Paleo diet, this is something that is actually encouraged to drink on a daily basis and use in homemade soups. The diet I’m following says to drink 1/2 to 1 cup of bone broth daily. I don’t know if I’ll keep up with it daily, but since it can be frozen, I’ll definitely make up batches to keep on hand in the freezer to make soup quickly.

The recipe I used is salt-free, so if you’re following a low-salt or no-salt diet, this is perfect for you. I will say that the next time I make this I’ll be adding salt to help bring out the flavors. That said, if you decide to salt yours, keep in mind that as the broth simmers, the flavors will concentrate—and this means the salt intensity will increase, so be sure to start low with your amounts. You can always add more later on.

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Make sure you have plenty of time when you set out to make bone broth. I was in a bit of a hurry, and I should have let my bones roast in the oven longer than I did. The recipe said to roast for 15 minutes, and I went for 25 minutes, but I do think it should have roasted longer to achieve that nice dark brown color and flavor you get from long roasting. However, it still is tasty, but I know it will be better next time when I really roast everything before I start simmering it on the stove top.

My recipe comes from The Paleo Cure by Chris Kresser, one of my clients who inspired me to take charge of my health and get started on this Paleo diet. It really is easy to throw together. Once everything is in the pot, you just keep an eye on it and let it do its thing.


Paleo Bone Broth

4 pounds beef bones, preferably marrow and knuckle bones

2 onions, peeled and halved

4 carrots, peeled and cut into large pieces

2 bay leaves

2 teaspoons fresh thyme

4 cloves garlic, peeled

4 celery ribs, coarsely chopped

1 cup fresh parsley

Preheat the oven to 400 degrees Fahrenheit. Place the bones, onion, and carrots in a roasting pan. Add about 1/2 inch of water to the bottom of the pan so the drippings don’t burn and stick to the pan.

bone broth - bones in pan 2


Roast for 15 minutes or until very well browned.

When everything is nicely roasted, add everything from the roasting pan (scraping the bottom) into a large stockpot. Add the rest of the ingredients, and add enough cold water to completely cover everything.


bone broth in stockpot


Cover, and bring ingredients to a boil. Reduce the heat to low, and simmer, covered, for at least 3 hours.

Strain the stock.

bone broth - strained


When the stock is completely cold, pour it into 1-quart Mason jars, and refrigerate it for later use. It should last about a week in the refrigerator. You can also freeze it in bulk or in individual portions in freezer-safe containers.


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Paleo Broccoli Slaw

I’ve finally come to the realization that I’m not a healthy person. I’ve always thought I ate a healthy diet. I ate plenty of vegetables and fruits. I ate chicken breast, usually without the skin (but not always!), and I tried to bake or roast other meats rather than deep-frying, although I would do that for a treat. I baked my own bread. I canned the fruits and vegetables that we grew in our garden. Basically, I was eating what I thought was a fairly well-balanced diet.

Then I went to the doctor. Yes, I’ve put on some weight over the last few years. I work from home on the computer, so I do have a fairly sedentary lifestyle, although I would try to get out and do yard work and walk on a halfway regular basis, though I know it probably was not enough. While I was definitely not happy about my weight (and subsequent BMI numbers), the thing that woke me up was my blood work.

I’ve had hypothyroidism for years, as well as undifferentiated connective tissue disorder and fibromyalgia. I’ve been prediabetic for just about as long. My blood work numbers finally screamed at me that it was time to take drastic action. How or what I was going to change I still wasn’t sure about, but I knew that something needed to change. Just so you know, my thyroid is completely out of whack. Conventional medicine says that a normal thyroid-stimulating hormone (TSH) range should be between 0.5 and 4.5. I later found out that the functional medicine range (more about how I found this out below) for TSH is between 0.5 and 2 or 2.5. Well, I blew both of these ranges out of the water, as my TSH came back at a whopping 20!

Knowing what I know about the thyroid, I knew this was bad news. The thyroid regulates what goes on in the body—so with this huge TSH number, it’s no wonder I was putting on weight, and it’s no wonder my blood sugar (A1c) finally jumped into the diabetic range. But I still wasn’t sure how to fix this. My doctor put me back on a higher dosage of levothyroxine said come back in three months for retesting. And that was it. I love my PCP because he always listens to me, but really? That’s all the advice you had for me?

Around the time I got this news from my physician, I picked up a new client out in California for some transcription work. The client was doing this online class and podcasts and needed some transcription work. I started listening to his class lectures, and when I started working for him, he was on a section about supplements and the HPA axis, which is the hypothalamic–pituitary–adrenal axis. While it was interesting material, it didn’t really seem like it pertained to me. I kept doing the work and going about my business.

Then he did a lecture about thyroid dysfunction and the differences between lab ranges of conventional and functional medicine and when each would probably decide to treat a patient. This was a lightbulb going off for me. This clinician said he would probably treat a patient, depending on all the factors of course, if her TSH was in the 2 to 2.5 range. And here I am with a TSH of 20. He also described different things that can influence thyroid dysfunction, so I decided to delve a little deeper into what other things this clinician talked about.

I decided to look up this clinician who I was working for and discovered that he was a leading expert in the Paleo movement. I read about his background, saw that he himself battled an unknown illness for years but found a way to improve his own health, and then I bought his book. If you’ve followed a Paleo diet or have done any research about it at all, you’ve probably heard of him or maybe have even read his book. It’s Chris Kresser, and the book that finally made everything click for me is The Paleo Cure.

I’d looked at the Paleo diet several times over the past few years, but I never really truly decided to do it because I love bread. I love pasta. I didn’t think I could go without these favorites and be able to cook or eat the way I wanted. After these past few months, however, I’ve decided that I can’t afford not to change and do this diet, so I’ve jumped onto the Paleo bandwagon with both feet. On July 1, I started doing Chris’ 30-day elimination/detox diet. I completely eliminated all sugars, dairy, alcohol, and gluten products. I threw out all the foods in my cupboards and refrigerator that are banned for the first 30 days. My youngest son, who has had GI issues of his own over the past year, is also doing this diet with me, although he’s complaining a bit about going dairy-free for 30 days, but he realizes he too needs to figure out why he’s ill when the specialists he’s seen over this past year have no idea what’s wrong with him.

I believe, although I don’t have any proof in terms of blood work, that both my son and I are intolerant to gluten. I do know my son does not have celiac disease, as this was confirmed by biopsy during his two EGD procedures. However, after listening to Chris’ transcriptions and reading his work, I believe my son and I may be intolerant to gluten, which may or may not show up on any lab test. The only way to determine if this is the case is to do an elimination diet.

So here we are. I have to re-learn how to cook. I have to find tasty substitutes for things I’ve always taken for granted: ketchup, soy sauce (for my son), bread, pasta. I’ll actually learn to make my own mayo, something I’ve wanted to do anyway but have been too lazy because Miracle Whip is right there on the grocery shelf. I’ll probably be fine with going sugar-free, although I do love to bake and will need to come up with acceptable substitutes for my favorite recipes to make them Paleo-friendly. But going without bread and pasta will probably be the hardest, but it’s the one thing I must give up to see if that is where my problems originate. Studies have shown that gluten may interfere with thyroid functions, and that really makes sense to me now.

On the plus side, my son is happy that this is a protein diet, and he can still eat steak and liver, two of his favorite foods. I’ve told him after the first 30 days we’ll gradually see if he can tolerate milk again, which is his biggest vice. If any reader has a favorite Paleo recipe they’d like to share, please feel free to drop me a line to share. Or if you have a favorite Paleo website, you can share that too. I’ve been all over the Internet and have found some good sources, but all new sources are welcome, especially if they have tasty, family-friendly Paleo recipes.

Our first few Paleo meals were nothing spectacular by any means: steak and mushrooms. Not that my son minded a bit!


paleo steak and mushrooms 2


I simply seared up the steak (grass-fed) and topped each steak with some mushrooms and onions that I’ve sautĂ©ed in a little bit of ghee (clarified butter) and seasoned with some garlic powder and black pepper. I’d normally saute the mushrooms in unsalted butter, so switching to ghee wasn’t hard to do, and quite frankly, I couldn’t taste a difference.

The next night everyone was together, so I decided to cook a Paleo meal for everyone. Unfortunately for my youngest son, he was forced to eat steak and sautĂ©ed mushrooms again (poor kid!), but I threw in a quick broccoli and carrot slaw to go with, and the meal was finished off with a nice chilled slice of sweet watermelon. Here’s the recipe for that salad, which was super easy to throw together since I used packaged broccoli and carrot slaw. Now some Paleo purists may say that honey is a no-no, but it’s on the “eat occasionally list” that I’m following, but feel free to eliminate this if you choose. Easy peasy, delicious, and Paleo-friendly.


broccoli slaw paleo


Quick Broccoli and Carrot Slaw

2 packages broccoli slaw (contains shredded broccoli, red cabbage and carrots

2 apples, cored and chopped (I left the skin on mine but you can peel if you prefer)

1/2 red onion, diced

1 package toasted sunflower seeds

3 teaspoons Dijon mustard

1 tablespoon raw honey

1/3 cup good olive oil (I used regular olive oil not extra-virgin)

1/4 cup balsamic vinegar


In a large bowl combine all the vegetables and the sunflower seeds, and mix together. In a small bowl (or a small Mason jar with a lid), whisk or shake (if using the jar) the mustard, honey, olive oil and vinegar together until completely incorporated. Pour dressing over the veggies, and stir until everything is nicely coated.

You can serve this right away, or you can chill it in the refrigerator while you’re getting your steaks and mushrooms ready.

Yield: About 6 servings
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Chicken Broccoli Alfredo

If you’re like me, you’re always looking for recipes that are quick to throw together at the last minute and yet still be nutritious and delicious for your family. Well, this recipe is all of that. With just a few ingredients, you can have a one-dish meal that is ready in less than an hour. Easy peasy 🙂


Chicken Broccoli Alfredo

3 boneless, skinless chicken breasts (or use chicken thighs if you prefer)

1 jar Alfredo sauce

1 package frozen broccoli florets


Black pepper


Preheat oven to 400 degrees Fahrenheit. Lightly spray a 9 x 13-inch baking dish with cooking spray. Add a little of the Alfredo sauce to the bottom of the baking dish, spreading it around to evenly coat the bottom. Place the chicken breasts on top of the Alfredo sauce. Season with salt and black pepper.


Chicken broccoli alfredo - chicken breasts


Add the broccoli florets to the baking dish in and around the chicken pieces in an even layer. Pour the rest of the Alfredo sauce over the top of the broccoli layer.


chicken broccoli alfredo - chicken with broccoli


Bake at 400 degrees Fahrenheit for 40 to 45 minutes until bubbly and juices run clear, or until the internal temperature of the chicken breasts reaches 165 degrees Fahrenheit.


chicken broccoli alfredo baked 2


chicken broccoli alfredo baked


chicken broccoli alfredo plated


Note: Cooking times will definitely depend on how much frozen broccoli you use. If you use a small package, start checking the internal temperature of the chicken breasts at about 30 to 35 minutes. I used a large package of frozen broccoli, and my chicken took a good 45 minutes to reach 165 degrees Fahrenheit internally.

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BBQ Meatloaf

Work has been crazy the last few weeks, so I haven’t had time to experiment with new recipes for a while. I had a few free minutes last night and decided to try my hand at making a barbecue-inspired meatloaf. When I make meatloaf, I generally go for an Italian theme with the spices I use, so I thought BBQ would be a nice change of pace.

This is one of those recipes where I don’t measure anything and just eyeball the spices, so the amounts below in the recipe really are just estimates. Feel free to modify them to your family’s tastes.

BBQ meatloaf


BBQ meatloaf 2


BBQ meatloaf slice


BBQ meatloaf slice 2


BBQ Meatloaf

1 pound ground beef (86% lean)

1/2 onion, finely diced

1 egg

1/2 cup Panko bread crumbs

1-2 teaspoons dried basil

1 teaspoon seasoned salt

2 teaspoons Worcestershire sauce

2 teaspoons barbecue sauce (I used Sweet Baby Ray’s)


For the topping:

6 tablespoons barbecue sauce

2 teaspoons Worcestershire sauce

2 teaspoons honey


Preheat oven to 350 degrees Fahrenheit.

In a large bowl, mix together the ground beef, Panko, egg, onion, basil, seasoned salt, 2 teaspoons Worcestershire sauce, and 2 teaspoons barbecue sauce until well combined, but don’t overmix or the meat will be tough. Place meatloaf into a meatloaf pan (like a bread pan but has two sections so the grease drains away from the meatloaf) or a small glass baking dish that has been sprayed with cooking spray.

In a small bowl, combine the 6 tablespoons barbecue sauce, 2 teaspoons Worcestershire sauce, and 2 teaspoons honey until completely combined. Spread mixture over the top of the meatloaf.

Bake at 350 degrees for approximately 60 minutes, or until the top is browned, or the internal temperature reaches 160 degrees Fahrenheit.

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Garlic Parmesan Rolls

To get back into the baking groove, I decided to make up some rolls to accompany the meatball gnocchi casserole for dinner tonight. Since the casserole is Italian inspired, I wanted a dinner roll that would complement the flavors in the dish. I stumbled across a recipe for garlic Parmesan rolls on my Pinterest board, and this delicious recipe comes from Tastes Better From Scratch. It’s easy to pull together, and nothing smells or tastes better than freshly baked bread. Try this with your next Italian meal, and your family will definitely appreciate it!


garlic and parmesan rolls 2


garlic and parmesan rolls

Garlic Parmesan Rolls

1 cup warm water (110 to 115 degrees Fahrenheit)

1 package active dry yeast

2 teaspoons sugar

1/2 teaspoon salt

1 tablespoon good extra-virgin olive oil

2 to 2 1/2 cups all-purpose flour

For the Garlic Parmesan Spread:

6 tablespoons unsalted butter, melted

2 to 3 teaspoons garlic powder

1 teaspoon dried parsley

Drizzle of good extra-virgin olive oil

1/2 cup freshly grated Parmesan cheese, divided


In a bowl of your stand mixer, stir together the warm water, sugar and yeast. Let sit for 10 minutes to allow the yeast to proof.

Add the flour, salt and olive oil, and knead (or mix with mixer with the dough hook attachment) for about 5 to 7 minutes, or until the dough is smooth and elastic. It will form a ball and pull away from the dough hook. Cover and let rise in a warm place until doubled in size, about 1 hour.

Pour the dough out onto a floured countertop. Roll out into a large rectangle, no more than 1/2-inch thick.

In a small bowl, combine the melted butter, garlic powder, parsley, and drizzle of olive oil. Use a pastry brush to spread about half of this mixture onto the dough. Sprinkle with 1/4 cup of the grated Parmesan cheese.

Roll the dough tightly long-ways into a log (as you would for cinnamon rolls). Using a sharp knife, cut the log into pieces about 1 1/2 inches thick. Place the rolls on a greased baking sheet.

Cover the rolls with plastic wrap that has been sprayed with cooking spray to prevent sticking. Allow the rolls to rest for about 30 minutes more.

Bake rolls in an oven that has been preheated to 400 degrees Fahrenheit for about 9 minutes. At this point, remove the rolls from the oven, and spread the remaining butter mixture over the tops of the rolls. Sprinkle the remaining Parmesan cheese on top. Return rolls to the oven, and finish baking for approximately 5 more minutes, or until nicely golden brown.

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Banana Cake with Cream Cheese Rum Frosting

It’s been a few days since I’ve posted anything, mostly because work has finally picked up again, and I haven’t had much time for testing out new recipes or doing any baking. While my waistline may appreciate it, my boys haven’t, so I decided to take a break yesterday and make them a cake. I actually had a few ripe bananas sitting on my counter, which itself is an amazing accomplishment because every time I buy bananas intending to use them in a recipe, the boys devour them immediately. That’s all fine and dandy because they’re good for them – it’s just I rarely get to make a recipe that calls for bananas 🙂

This is a basic cake recipe, and while it’s perfectly delicious as is, you could add some chopped pecans or walnuts for a yummy addition. For the frosting, I used my grandmother’s basic buttercream frosting recipe and added about 4 ounces of cream cheese that I had leftover from another recipe. It turned out great, and I didn’t have extra cheese sitting around that would be tossed out later. Win win 🙂

banana cake in pan


banana cake 2


banana cake

Banana Cake with Rum Cream Cheese Frosting

2 1/4 cups all-purpose flour

1 1/2 cups sugar

1 1/2 teaspoons baking powder

1/4 teaspoon salt

1 cup ripe mashed bananas (about 2)

3/4 cup buttermilk or sour milk

1/2 butter, at room temperature

1 teaspoon good vanilla

2 eggs

Grease and flour a 9 x 13-inch baking dish (or two 9-inch round cake pans) with cooking spray. Preheat oven to 350 degrees Fahrenheit.

Mix together the flour, sugar, baking powder, baking soda and salt. Add the mashed bananas, buttermilk, softened butter and vanilla. Mix on low speed until well combined.

Add eggs one at a time, and beat on medium speed for about 2 minutes.

Pour the batter into the prepared pan. Bake at 350 degrees Fahrenheit for 25 to 30 minutes, or until the cake tests done with a toothpick inserted into the middle. Cool in the pan for 10 minutes. Remove from the pans (if using round cake pans), and allow to completely cool on wire racks. Frost cake when completely cooled.


1/2 cup butter, at room temperature

4 ounces cream cheese, at room temperature

1 egg white

2 1/2 to 3 cups powdered sugar

1/2 teaspoon good vanilla

1/2 teaspoon rum flavoring (or good rum)

In a mixing bowl, cream together the softened butter and cream cheese until nice and fluffy. Add the egg white, and mix until completely incorporated. Slowly add the powdered sugar, about 1/2 cup at a time, and mix on low to incorporate. When combined, increase the speed to medium high, and beat mixture for about 1 minute. Add in the flavorings, and mix until completely combined. Depending how thick or thin you like your frosting, you can add more powdered sugar to reach your desired consistency. If it becomes too thick, add 1-2 teaspoons of milk to thin it. Refrigerate frosting until ready to use.

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