healthy banana bread
Healthy Recipes

Healthy 4 Ingredient Banana Bread

Why is it so good:

Try this simple & healthy banana bread recipe that’s free of gluten, refined sugar & dairy (phew!) that you can whip up in no time. It’s suitable for kids nut-free lunch boxes and a satisfying treat when eaten warm out of the oven!

The humble banana is a nutritional powerhouse. Bananas are high in potassium and are good sources of dietary fibre. Potassium helps muscles to contract and nerve cells to respond. It keeps the heart beating regularly and a diet high in potassium foods can help to reduce your blood pressure.

One average-sized medium ripe banana provides us with about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium.

Bananas have a lower glycemic index (GI) of 51 – this is the measure of how quickly foods spike blood sugar levels. Green bananas contain starch and resistant starch that nourishes your gut bacteria, helping to maintain intestinal health. But as banana’s ripen, the starch turns into sugar (glucose, fructose and sucrose).

Bananas make a great fuel source, they’re high in fibre, antioxidants and potassium. A medium-sized banana has about 105 calories.

Coconut flour is a great alternative in baking. Whilst it can be used 1:1 as a substitute for regular flour, just be mindful it’s very absorbent and you may need to add extra liquid or eggs when using it in recipes. It’s high in fibre and also low in the glycemic index.

I love to also make this banana bread and my carrot cake recipe in miniature cake tins, freezing a couple for emergencies. They taste delicious served with real butter.

INGREDIENTS

Makes 1 loaf (12 serves) or 3 miniature loaves

2 large bananas mashed with a fork + 1 extra sliced in half for topping

1/3 cup coconut flour

3 free range eggs

3/4 teaspoons baking soda

METHOD

  1. Preheat oven to 180°C – fan forced.
  2. Combine all the ingredients into a mixing bowl.
  3. Spoon into a lined loaf tin (it will be a thick consistency) & top with sliced banana. 
  4. Bake for 40 minutes or until cooked through and golden brown on top.
  5. Cool in tin before removing and slicing. 

NOTES 

Add natural Greek yoghurt or coconut yoghurt when serving to add a dose of probiotics like Lactobacillus acidophilus and Lactobacillus casei — which may help increase the good bacteria in your gut.

You can also add 2 teaspoons of natural vanilla essence and 2 tsp ground cinnamon to mix it up (I actually ALWAYS do this!).

Sprinkle with pepitas (pumkin seeds) before popping in the oven.

Keeps well in the fridge for around 2 days, freeze for up to 3 months. 

Especially delicious served warm with my Turmeric Milk recipe.

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