Oops forgot about our bananas & now they’re entirely too ripe to eat – aka Banana Bread Time in the Neilan Household. So yummy and perfect for fall weather! But before we get into the recipe lets delve into some science.
From the Dietitian: Come spend a day with us dietitians in the office – and you will hear LOTS about bananas. As most of you are likely aware, bananas are a great source of fiber, potassium, vitamin B6, vitamin C, and antioxidants. But we have learned, through many discussions in the office, people are very particular about the kind of banana they prefer! I, myself, like a banana with some green on it and 0 spots. But the point I’m getting to is THIS! There is actually some science behind it!
From the Doctor: Benefits of unripe bananas: Low sugar content. Good for people with diabetes or trying to watch their sugar intake. Unripe bananas also have more starch- so they will keep you fuller longer. They contain more probiotics (aka great for gut health). Benefits of ripe bananas: There was a study done in China, that showed that the spots on bananas indicate (TNF) tumor necrosis factor and could act as an immunity agent, fighting against abnormal cells in the body. Ripe bananas are easier for the body to digest than unripe and also contain more antioxidants.
Bananas could help with anxiety and depression because they actually contain tryptophan, which the body converts to serotonin! For someone without chronic disease- having a banana several times a week may reduce the risk of kidney disease by up to 50%. Bananas are also known to be good for cardiovascular and digestive health.
So, to sum it all up, no matter the banana you prefer- you’re getting all kinds of health benefits! Now for the recipe!
for the banana bread
- 3 Very Ripe Bananas (we used 4 because I didn’t want to throw the last guy out)
- 2 Large Eggs
- 3/4 C Quick Oats
- 3/4 C All Purpose Flour
- 3/4 C Chickpea Flour
- 1/4 Tsp Baking Soda
- 2 Tsp Baking Powder
- 1 Tsp Salt
- 2/3 C Sugar (We used 1/4 C and 2 Tsp of Truvia)
- 1/4 C Canola Oil (We used 1/4 C Apple Sauce)
- 1/3 C Milk (We used cashew)
- 1/2 C Chopped Walnuts
for the topping
- 1/2 C Sugar (We used 3 1/2 Tbsp of Truvia)
- 2 Tbsp of Whole Wheat All Purpose Flour
- 2 Tbsp Softened Butter
- 1 Tsp of Cinnamon
- Preheat oven to 350
- Prep 9 x 5 loaf pan with non-stick spray (We used olive oil spray or you can just use butter)
- In a medium bowl, combine flour, baking soda, baking powder, oats, sugar and salt
- In a large bowl, combine eggs, milk, oil, and mashed bananas (mix with your hands- I guess I’m a weirdo because I love this part!!)
- Then mix dry ingredients with wet ingredients (with hands or a spoon)
- Time for the topping mixture! In a separate bowl, combine flour, sugar, cinnamon and butter- mix with hands until it looks almost like wet sand
- Pour half of the banana bread mixture in your loaf pan- sprinkle half of the cinnamon mixture on top- then pour the rest of your batter in and sprinkle the other half of cinnamon mixture on top!
- Bake for 50-60 min
Slice yourself a piece in the morning with some cashew or almond butter to add protein & make it a little bit more filling! Or, for a late-night snack, warm it up 5-10 seconds and have a scoop of vanilla halo top ice cream!