Banana bread is one of those classic recipes for totally healthy comfort food.
Banana bread not only has a fluffy consistency, it is naturally sweet. To make it healthier you can use different types of flours or add nuts and seeds.
If you are looking for how to make healthy banana bread with high nutrient content you should check out this recipe.
How to make halthy banana bread?
This recipe has all the hallmarks of classic banana bread: it’s fluffy, moist, and healthy. So you can share it by both young children and adults.
In addition, it not only has the properties of bananas , but also those of other healthy foods such as nuts and coconut oil. Whole wheat banana bread is one of the healthiest types of bread out there.
To make healthy banana bread you need these ingredients:
- ⅓ cup (75 grams) of coconut oil
- 1 ¾ cups whole wheat flour. You can also use another type of flour (see options below)
- ½ cup honey or other sugar substitute (like birch sugar )
- 2 eggs (or 2 tablespoons chia seeds with water for vegans)
- 1 cup mashed ripe bananas (or 2 large bananas)
- ¼ cup nonfat, nonfat milk or water
- 1 teaspoon of baking soda
- 1 teaspoon vanilla extract
- ½ teaspoon of salt
- ½ teaspoon ground cinnamon
- Optional: ½ cup of dried fruit walnuts, chestnuts, dark chocolate chips, raisins, dried fruits , banana chips, etc.
preparation:
- Preheat the oven to 170 degrees
- Oil a 9 × 5-inch loaf pan.
In a large bowl, beat the oil and honey with a whisk. - Add the eggs, the mashed bananas and the milk and beat again. If the coconut oil solidifies, heat it in the microwave for about 10 seconds.
Add the baking soda, vanilla, salt and cinnamon and mix. - Add the flour, until integrated. If you see some lumps forming, don’t worry, try breaking up the larger ones with a large spoon.
Pour the batter into the mold and sprinkle lightly with cinnamon. - For a gourmet effect, run the tip of a knife through the dough in a zigzag pattern.
- Bake for 50 minutes, or until adding a toothpick in the center comes out clean.
- Let the bread cool in the pan for at least 10 minutes. Carefully transfer the bread to a board to cool before cutting.
What makes this banana bread healthy?
This banana bread recipe is made with 100% whole wheat flour, unlike other banana bread recipes that use refined flour and lots of refined sugar. This banana bread is naturally sweetened with honey or another sugar substitute of your choice – (see stevia and xylitol equivalences ).
Also, this banana bread recipe uses coconut oil. When compared to butter or other low-quality oils, coconut oil is much healthier. This is due to its high content of medium chain saturated fatty acids.
In addition, because it is high in vegetable fiber content, this banana bread does not cause spikes in blood glucose levels, something essential for diabetics or prediabetics.
Tips when making banana bread
Banana bread can be made with various types of flours. Oatmeal and spelled flour are the most suitable. To substitute whole wheat flour for oatmeal, you will need to use an extra half cup of flour.
Also if you use coconut flour you can make a low carb bread.
To substitute whole wheat flour for oatmeal, you will need to use an extra half cup of flour. When using coconut flour you will need an addition of an extra half cup of water, since it naturally absorbs more liquids.
Banana bread is a moist type of bread, so it will stay fresh for only two to three days at room temperature. You can keep it closed in the refrigerator for five to seven days, or freeze for up to three more months.
In this case, it is best to cut the banana bread before freezing and thawing individual slices and then toasting them lightly.
Other types of banana bread
If you’ve already perfected the classic banana bread recipe, you can change it up and add a host of flavors.
The raisins and the addition of dark chocolate is an ideal combination to accompany an afternoon tea.
If you also have a gluten intolerance, you can substitute common flour for rice flour. If you follow a vegan diet , you can opt for an egg substitute such as chia seeds.
Protein and fat carbohydrates – per serving (2 slices)
Below you can see the ratio of carbohydrates, proteins and fats of 2 slices of banana bread:
- Calories 238 Kcal
- Total carbohydrates 39g ‘
- Sugars 17g
- Protein 4.6g
- Dietary Fiber 5.1g
- Total fat 9.1 g
- Saturated Fat 6.4g
- Trans Fat 0g
- Polyunsaturated fat 0.9g
- Grasa monoinsaturada 1.0 g
ABSTRACT
- Banana bread is one of the most nutritious types of bread.
- This banana bread recipe is very similar in texture to the traditional one but because it is whole grain and made with coconut oil it is healthier.
- The recipe is 100% adaptable, you can add dark chocolate, raisins, seeds and nuts to give it the touch that best suits your tastes.
