In the Kitchen with The Whole Meal- Quick Breads Part 1: Banana Bread

The cooler months bring out the domestic goddess in me and, at least once a week, my house is filled with a cinnamon-laced aroma of baked goodies.  I decided to blog my favorite quick breads that are healthier versions of popular ones that most of are whipping up this time of year. These recipes are heart (and figure) healthy but don't sacrifice the yum factor:)

First up: Banana Bread

Considering I am a novice baker, I gravitate towards VERY easy recipes. I found this recipe from Dr Weil's website. It's a moist, wholesome version of the original with no refined sweeteners. The taste is sweet, but there is no sugar to overpower, so you actually get to taste the bananas and grains. Its awesome warm from the oven by itself or with cream cheese, or toasted with butter.

I like his version, but I usually substitute extra virgin, organic coconut oil for the canola oil, as well as replacing the whole wheat pastry flour with spelt flour.  To my kids' delight, I throw in a 1/4-1/2 cup of dark chocolate chips.

Here's his version complete with interesting commentary on the humble banana:

Banana Bread
Native to the Caribbean and Central America, bananas are one of America’s favorite fruits. They are rich in potassium - one banana contains 450 mg of potassium, one-fifth of the adult daily requirement - and offer a fair share of magnesium (33 mg), too. In addition, bananas help to strengthen the stomach lining and are good for soothing indigestion. Most banana bread recipes are saturated with butter and sugar. This one uses a small amount of canola oil instead - which is much better for your heart - and honey, which of course means lots of flavor. Don’t use regular whole-wheat flour. It is too heavy for this recipe. Look for whole-wheat pastry flour instead.

3 very ripe bananas
1/2 cup honey
3 tablespoons expeller-pressed canola oil, plus a little more for oiling the loaf pan
1 teaspoon pure vanilla extract
1 1/2 cups whole-wheat pastry flour
1 1/2 teaspoons baking soda
1/4 teaspoon salt
3/4 cup chopped walnuts or pecans

1. Heat the oven to 350 degrees. Lightly oil a loaf pan.

2. Mash the bananas and mix with the honey, canola oil and vanilla extract.

3. Stir together the whole-wheat pastry flour, baking soda and salt. Add the nuts.

4. Blend the two mixtures and spoon into a lightly oiled loaf pan. Bake for 40 minutes, or until center is set.

Serves 12

Nutrients Per Serving
Calories: 199.8
Protein: 3.0 grams
Fat: 8.4grams
Saturated Fat: 0.7grams
Monounsat Fat: 4.8 grams
Polyunsat Fat: 2.4grams
Carbohydrate: 31.6 grams
Fiber: 3.2 grams
Cholesterol: 0.0 mg
Vitamin A: 35.9 IU
Vitamin E: 1.0 mg/IU