I’m not sure if anyone else is having the same issues of bananas ripening faster than I can eat them in this summer heat. Tip#1: If you want bananas to ripen slower, place separately from each other; whereas if you want them to ripen faster, place the bunch together in a brown paper bag and store in a warm place (the fruit naturally produces a ripening compound called ethylene which induces the ripening process – cool, eh?). As you may know, I am big on food security, and food waste is a big part of this issue. What’s one way to use up older fruits and vegetables (or if you’ve wanted try purchasing discounted produce that may not be at its peak freshness but don’t know how to use it)? Baking of course! TIP#2: Up-cycle over-ripened fruits and vegetables in baking. It not only adds flavour and moisture, it reduces food waste!
If you’re nuts for a good banana bread, you’ve come to the right place. This recipe is perfect served warm in the summer with a scoop of frozen dessert (see recipe for Chunky Monkey Banana Nice Cream – the peanut butter just goes so well with the banana), or with a warm cuppa tea on colder days. Nothing says “I loaf (love) you” more than home-baked goods.
Not only is homemade often a healthier option, it is also customizable. In other words, the baker has the power to determine how sweet, how light or dense the goods are to be. If there are allergies, intolerances foods can be swapped out and recipes can be modified.
The truth is, reducing sugar does not always mean reducing flavour!
Tip #3: In general, you can probably reduce the sugar by 1/3 and sometimes even up to half and the product can be just as great (with the exception of yeast breads where sugar is needed to activate the yeast).
Tip #4: For this recipe, sugar was swapped out for dates which may have just as much carbohydrates, but has an added benefit of fibre which can keep us full longer and hence give more satisfaction for the same serving size as your usual loaf!
… The topic of “sugar” vs. “naturally sweetened” debate is for a whole other article for a later date. I’ve noticed many recipes online will post “no sugar added”, but use agave syrup, or honey. Point is, does not matter whether its maple, agave, white sugar, brown sugar or dates… they’re all forms of sugar (but who doesn’t love a little bit of sweetness once in a while)? All about moderation, right?
Tip #5: To up the glycemic index even more, swap white flour for whole wheat flour and/or rolled oats.
5 Step Date-Me Banana Bread
Makes 12 servings. Preparation time 10 minutes. Cook time 60 minutes in a 9” loaf pan, or 20 minutes in a muffin tin.
Equipment: Measuring Cups, Measuring Spoons, Muffin Tin (liner if not greasing) or 9” Baking Loaf Pan, Whisk.
- 125mL (1/2 cup) Rolled Oats
- 250mL (1 cup) Whole Wheat Four
- 1 Tbsp Baking Powder
- 2 Tbsp Ground Flax Seed
- 2 Tbsp Chia Seed
*TIP#6: In case of egg allergy: Swap 1 egg for 1 Tbsp ground flax seed meal + 2.5 tsp water, set aside to allow thicken for about 5 minutes*
- 3 Bananas
- 60mL (1/4 cup) Olive Oil
- 2 Whole Eggs, Beaten
- 125mL (1/2 cup) Yogurt, Greek, Plain
- 80mL (1/3 cup) Dates, Pitted
*TIP# 7: In case of dairy intolerance/allergy: Swap out yogurt for coconut milk*
Mix-ins (Optional): Add all, add one, add none…. totally up to you!
- 250mL (1 cup) Walnuts, Chopped
- 125mL (1/2 cup) Chocolate Chips, Dark
- 125mL (1/2 cup) Shredded Coconut, Unsweetened
- Combine dry ingredients in a large mixing bowl.
- In a small heatproof bowl (I used the measuring cup I used for the dry ingredients to save dishes), measure out the pitted dates and add water until dates are just covered, heat in the microwave for 1 minute. Set aside for 5 minutes to let soften, then mash with a fork.
- In a separate bowl, combine wet ingredients and add in softened date puree.
- Fold the wet ingredients into the dry mix until combined. Optional: Add Mix-Ins.
- Divide evenly into 12 lined or greased muffin tins, or a greased loaf pan. Bake at 350 degrees Fahrenheit for 20 minutes if baking muffins, and 60 minutes if making a loaf.
Serving: Per Muffin or 1/12th of Loaf
Calories: 215 kcal
Fat: 12 g (Saturated Fat: 1.6g)
Sodium: 195 mg
Carbohydrates: 23 g
Fibre: 4 g
(Net Carbohydrate: 23-4 = 19 g)
Protein: 6 g
A source of:
- Dietary Fibre