Banana Bread
Week 2 at home in self isolation (well, to be technically correct, in family isolation!) has made me realise a few things. Firstly, teenagers eat a lot of food! They are constantly hungry and filling them up with healthy, nutritious food is pretty much top of my daily “to do” list!
Another thing I have been reminded of this week is that food is sacred and wasting it (especially now) by throwing it away if over-ripe breaks your heart. So, my lesson of this week is to use those over-ripe bananas (that you may or may not have over purchased in week 1’s panic buying!) and make the ultimate, best ever Banana Bread. With the extra time on our hands at home, the slow food movement is making a revival. Nothing better than the smell of home baked goods wafting through the house. Nourishing to the body and soul!
Benefits of this recipe:
Bananas – are a nutrient dense, unprocessed fruit full of sustaining fibre, potassium (healthy heart and blood pressure), folate, antioxidants and vitamin C (boosts immune system). They are also low in sodium and fat.
Butter not margarine – butter is made from churning milk or cream. It is much less processed than margarine! Butter’s high fat content gives baked goods their texture. It is all about balance! Margarine may be lower in saturated fat, but it contains harmful trans fats and additives that the body finds it hard to metabolise.
Wholemeal spelt flour – Spelt is an ancient grain related to wheat which is more easily digested (water soluble). It is high in fibre, vitamins B1, B2 and B3 as well as manganese and magnesium and is low GI. Its tougher husk protects the nutrients inside. Spelt has a nutty, slightly sweet flavour.
Rapadura sugar - not as heavily processed as white sugar. It is made by evaporating the water from cane juice, thus retaining the molasses and high mineral content (vitamin C, iron and magnesium). It has a natural caramel taste and grainy texture and is low GI.
Cinnamon – high in antioxidants and anti-inflammatory, lowering blood sugar and having a powerful anti-diabetic effect. Cinnamon boosts the immune system as it is rich in antioxidant polyphenols and proanthocyanidins.
Walnuts – full of protein for growth, repair, building antibodies and stabilising blood sugar levels. Rich in omega 3 fats, especially DHA which assists in brain health and prevents cognitive decline. High in antioxidants, reduces inflammation.
Ingredients:
4oz (115g) butter (at room temperature)
4oz (115g) caster sugar (raw if you have it or golden or even rapadura)
2 eggs (organic if possible, at room temperature)
6 oz (170g) wholemeal spelt flour (or equivalent if gluten free)
1 tsp bicarbonate of soda 1/8 tsp salt (few grinds of pink himalayan salt will suffice)
1 tsp ground cinnamon (good quality organic if you can)
3 large ripe bananas
1 tsp vanilla essence (optional)
2 oz (55g) chopped walnuts (organic if possible)
Method: 1. Preheat oven to 350F/180C/Gas Four. Line a loaf tin (9” x 5”/23 x 13cm) with baking paper.
2. Cream together the butter and sugar until light and fluffy.
3. Into a separate bowl, sift the flour, bicarbonate of soda, salt and cinnamon.
4. Whisk the eggs in a small bowl/cup and add gradually to the creamed butter and sugar mixture alternately with the sifted dry goods. Stir to blend.
5. Mash the bananas to a puree. Add to the mixture with the vanilla (if using) and nuts. Mix well.
6. Pour mixture into prepared tin, smoothing the surface.
7. Bake for 50-60 minutes until a skewer inserted into the centre comes out clean. Leave in tin for 10 minutes before removing to a wire cooling rack.
8. Best eaten warm or at room temperature.
9. Store in an air tight tin for up to 3 days. May be toasted or eaten fresh! Enjoy :)
