By Brandon McDearis
Banana nut bread was always a favorite of mine growing up. While some desserts just aren’t the same after they have been “lightened,” I have always found it a little ridiculous that most banana bread recipes call for a cup of sugar, a half-cup of butter and more than a cup of white flour. Banana bread does not have to be thought of as a guilty pleasure. With the right ingredients, it can be a healthy addition to the diet as a mid-morning snack, a little pre-workout fuel, or just a bite after a meal to cure the sweet tooth brought on by a craving for dessert.
The whole-wheat flour in this recipe is not just a substitution; in my opinion, it actually enhances the texture of the bread. The almonds and the plain yogurt both add a bit of nutritional benefit and the honey and bananas give the bread just the right amount of sweetness. There have been a plethora of books written over the years that discuss why it is a good idea to cut back on sugar intake, but avoiding all baked goods isn’t the only way to do it. A dietitian friend of mine taught me a trick that works great for most baked sweets. Just substitute the amount of sugar in a recipe with half the amount of honey. Make sure to use the real stuff from a reputable source and you might even find that it enhances the flavor. This recipe makes eight servings.
Ingredients:
• 2 1/4 cup whole-wheat flour
• 3/4 teaspoon baking soda
• 1/4 teaspoon salt
• 3 ripe bananas, mashed
• 1/4 cup chopped almonds
• 1/4 cup plain yogurt
• 1/2 cup honey
• 2 eggs
• 1/3 cup coconut oil
• 1 teaspoon vanilla
Preparation:
1. Preheat oven to 350 degrees and grease a loaf pan.
2. Whisk together the flour, baking soda, and salt.
3. In a separate bowl mix the mashed bananas with the yogurt, honey, eggs, oil, and vanilla.
4. Fold the banana mixture into the flour mixture until blended. Do not over-mix.
5. Pour the batter into the prepared pan.
6. Bake the loaf for 40-50 minutes or until it comes clean with a toothpick.
Note: This bread can be baked as muffins (both big and small) and as small loaves as well. If this recipe isn’t sweet enough for you, you can add up to 1/4 cup more of honey, cut the mix with a couple of teaspoons of sugar, or add a bit of applesauce.
Nutrition Facts:
Calories: 286 / Fat: 12g / Saturated Fat: 8g / Carbohydrates: 46g / Fiber: 6g / Protein: 6g
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Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a bachelor of science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes, to busy families and elderly people. Brandon is also one of the board of directors for Wellspring International Outreach (www.wellspring-outreach.org) and works with a group of others to raise money for the abandoned children of Peru.
