Integrative Nutrition Recipes

It’s Bananas! 

Banana bread is one of those classic, comfort-food recipes; as soon as the sweet, nutty smell fills the house, you know you’re in for something tasty, and its versatility makes it a go-to bread. Luckily this particular recipe is a more healthful twist on the classic loaf, though the density and moisture gives it a rich and indulgent quality, so you can enjoy this melt-in-your-mouth afternoon treat while still being mindful of your health goals. This deliciously moist banana bread comes with a warning: no one can resist a second slice! But since some of the traditional ingredients have been switched up for gluten-free and nutrient-rich alternatives, you can grab that second slice guilt free.

Using Alternative Ingredients in Baking

If you’ve experimented with gluten-free cake baking, you’ll know that the absence of gluten can lead to a drier or denser texture and can prevent a satisfactory rise. However, using a blend of a couple of different flours, or the addition of some xanthan gum or extra liquid will help to achieve the same texture as regular flour. This particular recipe uses a combination of ground almonds and white rice flour, the latter of which is very finely ground and mixes well with other flours. The ground almonds, full of magnesium and vitamin E, hold on to moisture and give the bread a lovely nutty taste.

A healthy dollop of protein-rich natural yogurt helps to bind the ingredients, as well as giving it that lovely squidgy texture. You can also use Greek yogurt or any vegan alternative if you prefer.

Butter is replaced with unrefined coconut oil. The flavor is quite mild so if you want an extra coconut kick, you could use a coconut yogurt and sprinkle some desiccated coconut on top.

A Great Use For Those Leftover Bananas!

This is the perfect recipe if you have a couple of over-ripe bananas left in the fruit bowl; bananas are at their best for baking when they are completely brown on the outside. If they’re not quite there yet, you can easily brown them in the oven for a couple of minutes to speed up the ripening process.

It’s best eaten while still slightly warm, but will last through the week in an airtight container, assuming it isn’t gobbled up sooner. It’s an ideal nutritious and filling snack to have on hand for an afternoon energy boost, so if you make it on Sunday you know you’re good for the rest of the week. If it starts to dry by the end of the week, pop it in the oven for a few minutes to warm it up.

Serve this yummy bread on its own or with a generous spread of butter, nut butter, or jam.

Gluten-Free Yogurt Banana Bread (1 loaf)

2 very ripe bananas

½ cup natural yogurt

1 egg

5 Tbsp melted coconut oil

3 Tbsp honey

2/3 cup rice flour

1/3 cup ground almonds

½ tsp baking soda

1 tsp cinnamon

A pinch of salt

Toppings as desired

Directions:

1. Pre-heat the oven at 325 degrees Fahrenheit (165 degrees Celsius) and line a 9-inch loaf tin with baking paper.
2. Mash the bananas in a bowl. If your bananas aren’t ripe enough yet, you can put them in the oven for a few minutes until the skins brown, then wait for them to cool before mashing.
3. Add the yogurt, egg, melted coconut oil, and honey to the bananas and mix well.
4. Add the dry ingredients and blend until smooth.
5. If you’re adding raspberries, chocolate chips, or chopped nuts, mix them in now (don’t blend!).
6. Pour the mixture into the loaf tin and sprinkle with a topping if preferred.
7. Bake for about 40 minutes, or until a knife inserted comes out clean.
8. Cool in the tin then use the baking paper to lift it out and transfer to a plate or cooling rack.

Recipe Notes:

• Dial down the sweetness by reducing the amount of honey if you’re looking for a more traditional loaf.
• Give it a cake-y vibe with added extras such as juicy raspberries or dark chocolate chips.
• For a lower fat version, try swapping out the coconut oil for applesauce.
• Some topping suggestions include oats, pumpkin seeds, or linseeds.

 

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