Banana Bread Recipes

Healthy Banana Bread Recipes

Today there is a growing trend toward healthier foods. Bananas have always been a food that tops the list of best fruits. It is an excellent source of vitamin B6, dietary fiber, magnesium, vitamin C and potassium. For example, potassium in the body helps muscles to contract correctly during exercise. Potassium also reduces cramping. Banana bread has been either complementary bread at a meal or a delicious snack on its merit.

However, there are some people that are unable to eat the traditional banana bread recipes. High fat and sugar content is a problem for diabetics. Also a diabetic diet calls for high dietary fiber. Another health concern for some is gluten. Gluten, type of protein found in wheat, barley and rye, is a main ingredient for the traditional banana bread. If you are allergic to gluten, that usually meant you have to restrict your diet and not consume foods containing gluten.

Luckily, there are healthy banana bread recipes that allow you to enjoy banana bread while following your specific dietary restrictions. Diabetics can enjoy banana bread when the recipes have been adapted to lower sugar or substitute sugar-free alternatives. In addition, recipes that lower the amount of fat while increasing the amount of dietary fiber would fit in the eating plan for a person with diabetes. A recipe adaption might include changing from white flour to wheat flour and using no butter or oil. The banana bread retains a firm texture and a subtle sweetness. There are also options that have allergies to gluten. Substitute oats or millet for white or wheat flour for a delicious recipe that can be safely. There are other grains that do not contain gluten that can also be substituted in recipes: corn, wild rice, buckwheat, quinoa, teff, soybean and sunflower seeds.

Healthy Banana Bread Recipe

Ingredients

• Combine in a large bowl:
• 2 c whole spelt flour (or whole wheat or barley - or a mix of flours)
• 1/2 tsp salt
• 1/2 tsp soda
• 1 tsp baking powder
• Combine separately:
• 3 lg very ripe bananas (about 1&1/2c) - mashed
• 2 eggs
• *1/2 c brown sugar or sucanat
• 1/2 c milk or substitute
• zest of a lemon or orange (optional)
• 2 tsp vanilla or 1 Tbsp dark rum
• Mix wet and dry until just incorporated.
• Optional: Fold in approximately:
• 1/2 c chopped walnuts or pecans
• 1/3 - 1/2 c dark chocolate pieces
• 1/2 c chopped dates

Directions

1. Pour into a generously greased and dusted loaf pan - any smallish pan will work.
2. Bake at 350 for about 50 min - a toothpick inserted in center should come out clean.
3. Wait 10 minutes before removing from pan and placing on a rack to cool.
4. Enjoy :-)
5.  * For sugar-free or a lower-sugar banana bread, replace the sugar with 1/3c of unsweetened fruit juice concentrate (apple, orange, white grape), agave syrup, maple syrup or honey.

Super-Healthy Banana Bread

This recipe is gluten-free, sugar-free and dairy-free.
Ingredients / Directions:

Grind (easy to do in a blender or coffee grinder):

• 2 Tbsp flax seeds (or 2 1/2 Tbsp pre-ground)
• 1/2 c gluten-free oats or millet OR millet four, or oat flour

To this, add and blend in:

• 1/2 c milk, milk substitute, or unsweetened fruit juice (apple, orange, white grape)
• 1/4 c unsweetened fruit juice concentrate (comes in frozen cans: apple, orange, white grape) or unsweetened fruit juice
• 2 eggs
• 3 large over-ripe bananas (about 1 1/2 c) - mashed
• 2 tsp vanilla
• *freshly grated zest from an organic orange or lemon (*optional)
• *5 single-serving packs of stevia (*optional)

Combine separately:

• 1 c brown rice flour
• 1/2 c quinoa flour
• 1 tsp baking powder
• 3/4 tsp baking soda
• 1/4 - 1/2 tsp sea salt
• 1 1/2 tsp cinnamon
• 1/2 tsp ginger
• 1/8 tsp freshly grated nutmeg
• Mix wet and dry together until well combined, but don't over-mix.

*Optionally fold in one or more:

• 1/2 c chopped and dusted dried dates, apricots, figs
• 1/3 c unsweetened carob or chocolate chips
• 1/2 c chopped walnuts or pecans
• Pour batter into loaf pan that's been greased and dusted with rice flour (I use a glass loaf pan).
• Bake in an oven that's been pre-heated to 350 for 50 - 60 minutes. It's ready when a toothpick inserted in the center comes out clean.