BANANA BREAD

Written By Chloe Willett
 

‍ BANANA BREAD

‍  NUT FREE    SESAME FREE    DAIRY FREE    SOY FREE    GLUTEN FREE    WHEAT FREE    EGG FREE     FISH FREE     SHELLFISH FREE    VEGETARIAN

 

PREP: 10 min

COOK: 30-60 min

TOTAL: 40-70 min

SERVES: 12

 

INGREDIENTS

  • ⅓ cup olive-oil plant-based margarine

  • ½ cup sugar

  • ⅓ cup water

  • 1 ½ cup mashed banana

  • ¼ cup water

  • ¼ cup unsweetened applesauce

  • 1 tsp baking soda

  • ¼ tsp baking powder

  • 1 tsp xanthan gum

  • 1 ⅔ cup nut-free gluten-free flour mix

  • 2 tsp cinnamon (optional)

  • ½ cup add-ins (optional) – chopped dates, raisins, 70% vegan dark chocolate chips
     

METHOD

1.    Preheat oven to 180°C. Line a medium loaf pan.

2.    Cream margarine and sugar using a whisk. Stir in ⅓ cup water and banana. After combined, add the applesauce. Lightly fold in the dry ingredients. After batter is ready, you can fold in add-ins if wanted.

3.    Bake in for 30-50 min. If making muffins, it would bake for about 18-20 min.

 

Meal Planning Hack! You can freeze extras for a month. When ready to eat, preheat oven and heat from frozen for 10-15 min.

 

NUTRITION INFORMATION (1 SERVE = 12 pcs)

ENERGY: 215 kcal (901 kJ)

PROTEIN: 2.4 g

TOTAL CARBS: 32.7 g

SUGARS: 14.5 g

FIBRE: 1.8 g

TOTAL FAT: 8.7 g

SATURATED FAT: 2.1 g

SODIUM: 140 mg

CALCIUM: 15.6 mg

IRON: 0.7 mg

 

DELIGHTFUL “DID-YOU-KNOWS”

Banana – The Energy Bar Without the Plastic

*       Naturally sweet and a micronutrient powerhouse containing potassium, magnesium, Vitamin B6, and functional dietary fibres.

*       Rich in potassium and magnesium, which are essential minerals for regulating blood pressure, muscle contractions, and neuronal function, which support cardiovascular, muscular, and brain health.

*       Excellent source of soluble fibre and resistant starch which lowers LDL cholesterol, assist regular bowel motions, aids in weight loss and maintenance, and supports a healthy gut microbiome.

*       Contains Vitamin B6 which enhances brain development, red blood cell production, and mood regulation via serotonin production.

 

Applesauce – Naturally Sweet, Simply Good

*       Naturally sweet from fruit sugars, lower in energy compared to other spreads, binders, and baking fats, and gentle on digestion.

*       Excellent source of soluble fibre which lowers LDL cholesterol, assist regular bowel motions, aids in weight loss and maintenance, and supports a healthy gut microbiome.

*       Contains Vitamin C which support immune health.

 

Gluten Free Flour – Baking Without the Gluten

*       Suitable for people with coeliac disease or gluten intolerance, and can be made from rice, corn, almond, or other grains/nuts.

*       Depending on the composition, it may be higher in fibre (if made from whole grains like brown rice or buckwheat) which supports digestive health.

*       Often fortified with essential minerals of magnesium, iron, and sometimes calcium.

*       Is often allergen friendly (depending on type).

 

Olive Oil Margarine – Healthy Fats that Love You Back!

*       Has a better fat profile compared to butter à lower in saturated fat and higher in mono- and polyunsaturated fats which help to raise HDL “good” cholesterol and lower LDL “bad” cholesterol.

*       Source of Vitamin E à a powerful antioxidant that aids skin and immune health.

 
Chloe Willett
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