Split those Bananas and Make Banana Bread!

Banana breads are one type of quick breads. As the name “quick bread” implies, they can be made easily and quickly. They are usually made from the batter of ripe mashed bananas, flour, baking powder, baking soda, butter or vegetable oil, eggs, milk and sugar. But before we proceed to the making of banana bread, let’s get to know first the fruit responsible for the rich flavor of this bread, BANANAS.

Banana, the Fleshy fruit

The tropical fruit, banana belongs to the botanical family, Musaceae along with plantains.  Bananas grow in clusters consisting of 50-150 bananas which are grouped into hand-like bunches. They are born from a tree that grows up to 10-26 feet in height. They are elliptically-shaped fruits that feature firm, thick, off-white flesh enclosed by a thick, inedible skin. The flesh of bananas is exceptionally sweet and undeniably delicious. Lucky are the countries where bananas naturally grow.

They are believed to have originated in Malaysia approximately 4000 years ago from where they started to spread throughout Southeast Asia and India. Portuguese conquerors discovered them in Africa and introduced these fruits to America. Today, United States and Southeast Asian countries including the Philippines are the leading cultivators and producers of bananas.

Nutrients and Health benefits of Banana

One medium-sized banana provides you a heaping amount of potassium which is 467 mg and only 1mg of sodium. We all know the benefits of potassium right? This electrolyte regulates blood pressure and helps maintain normal heart function.

Bananas are also a good source of Vitamin C, the nutrient that plays an antioxidant role in the body by boosting our immune system and participating in the bdoy’s detoxification.

Manganese can also be obtained in good amounts from bananas, as well as dietary fiber. Soluble fibers in banana such as pectin are effective in improving elimination and easing constipation.

Bananas are also an exceptional source of compound called “prebiotic”. These compounds give nourishment to the friendly bacteria thriving in our digestive tract. These compounds found in bananas are fermented by these good bacteria to support their own growth and at the same time increase the body’s ability to absorb calcium and other nutrients. Good bacteria also protect the body from harmful microorganisms. Therefore, eating bananas whether raw or cooked, can dramatically increase the body’s calcium levels. (see more banana health benefits here)

Absolutely Healthy Banana Bread Recipe

Now if you’re living in one of the lucky countries where you can cultivate bananas and pick them anytime you want, you must know how to make a delicious, healthy banana bread. Bananas are sold in the market throughout the year in these countries, so you’ll never have problems when it comes to its availability.

Here’s the healthy way to make banana bread. This banana bread recipe makes one loaf with 12 slices. The resulting bread is made with high fiber, low fat, whole wheat flour!

Ingredients:

·            2 cups whole wheat flour

·            1/2 cup packed brown sugar

·            1/2 tsp  salt

·            1/2 tsp baking soda

·            1/4 tsp baking powder

·            1/2 tsp cinnamon

·            3 tsp canola or walnut  oil

·            1 large egg, beaten

·            2 medium egg whites, beaten

·            3 large bananas, ripe

·            1 cup uncooked old fashioned oats

Instructions:

Preheat oven to 350°F.  Grease and flour a loaf pan and set aside.

In a large bowl, mix dry ingredients along with oats and cinnamon.

In a smaller bowl, mash bananas well using a potato masher or fork. Stir in oil, whole egg and beat thoroughly.

 Combine the mixtures of wet ingredients and dry ingredients. Mix thoroughly until batter is fairly thick.

In another medium-sized bowl, beat the egg whites using an electric hand mixer until medium stiff peaks form. Pour beaten egg whites into the batter in three additions while folding it well with the batter every after each addition.

Pour batter into the prepared pan and bake for about 45 to 50 minutes or until the top surface of the loaf is firm to touch.

Remove from oven and cool in pan for 5 minutes. Flip and cool on a wire rack for another 10 minutes. Slice loaf into 12 equally sized pieces.

Serve!

Tips to Make your Banana Bread Healthier

  1.   Healthy Add-ons to the usual batter:

•  6 ounces of fresh raspberries, blueberries or strawberries
•  ½ cup of protein-rich almond milk
•  ½ cup pumpkin puree
•   ½ cup Walnuts, pecans or almonds
•  1pack of raisins

  2.   Substitute some or all of the usual flour with whole wheat flour for a more fiber rich, low fat bread. 

  3.   Substitute some of the butter with vegetable oil and egg to reduce fat.

4.   Add low fat milk or skim milk to add some protein in your bread.

5.   Serve your banana bread with a cup of coffee or green tea. The combination of low fat banana bread and the calorie-burner green tea makes a wonderful, weight-friendly meal.