It’s hard to find the perfect balance of healthy, delicious, and sustainable treats. We want the perfect comfort food- tastes good and feels even better. With this banana bread recipe, you can have your cake, err, bread, and eat it, too.
Making Banana Bread a Little Better
The main problem with comfort foods like banana bread is they are full of refined ingredients such as sugar and flour. But simple swaps can change this from a guilty pleasure to a healthier alternative.
Sugar and Honey
Sugar has a bad reputation, and rightly so. It has been linked to diabetes, obesity, many types of cancer, and increases the risk of heart disease. (1) Cutting out sugar definitely has its benefits. But then how do we enjoy the sweeter things in life?
Honey is a very popular substitute for refined sugar. It touts a list of health benefits– it contains minerals including magnesium and potassium and is used to suppress coughs and relieve allergy symptoms. (2) But even though there are health benefits, it’s important to remember honey is still very much sugar. It is made from fructose and glucose, the same as sugar. In fact, honey has 25% more calories than regular sugar and has the same effect on our blood sugar. (2) You still have a risk for diabetes, obesity, and heart disease with honey. With honey, a little goes a long way.
Flour Power
The other problematic ingredient in banana bread is the flour. The main culprit is all-purpose white flour which is heavily refined. Whole wheat is a viable choice for those who are looking for a healthier option for baking. But it is still considered high on the Glycemic Index, at 69-71 (high GI is considered anything above 70). (3)And if you are gluten-intolerant, whole wheat doesn’t help you enjoy your snacks.
Gluten-free flours are becoming more popular, and bakers are finding they are great healthy alternatives to wheat. Coconut flour and almond flour are the most recommended choices as substitutes for those who are looking to reduce their carbohydrate intake, eat foods lower on the glycemic index, and those who can’t eat gluten. (4)Coconut flour is also a great substitute as it provides a natural sweet taste to whatever you are baking.
Eco-Friendly Banana Bread
There are small tweaks we can make to every recipe to make them not just good for us, but healthier for the environment. Reduce your impact while making your banana bread by getting organic ingredients, and if possible, from a bulk food section of your grocery store. Buy pasture-raised eggs and locally sourced products, if available.
Save energy during the baking process by not preheating the oven. Most ovens made today don’t take as long to preheat, and you can save energy– and the environment– by waiting until you are ready to start baking to turn on your oven. (5)
And finally, make this banana bread your own. I found my favorite recipes come from playing with the ingredients and finding the right balance that is perfect for just me.
Banana Bread Ingredients
- 2 cups whole wheat flour, or 1 ½ cups coconut flour
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 2 eggs
- ½ cup sugar-free applesauce
- ⅓- ½ cup honey
- 3 mashed overripe bananas
Directions
- Prepare a 9×5 inch loaf pan with coconut oil or cooking spray.
- In a large bowl, mix flour, baking soda, and salt. In a smaller bowl, beat the eggs and add applesauce, honey, and mashed bananas. Stir until blended and smooth. Combine banana mixture with flour mixture. Stir until blended smooth. Transfer batter to loaf pan.
- Set oven to 350 degrees F (175 degrees C). Place loaf in the oven for 50 to 60 minutes, or until browned along the edges. Turn off the oven and let the bread passively bake for 10 minutes. Take the bread out and let cool for 10 minutes before serving.
