When fruit cravings happen, berries and bananas are a good choice as they are rich in vitamins. Banana's wonderfully sweet, creamy flesh, and the fact that they’re perfectly packaged by nature in their own yellow jacket leaves me simply smitten. Whether baking, mashing, blending them into a scrumptious smoothie or a remarkable raw dessert, or simply enjoying them straight from the skin; bananas are a brilliant sweet treat to work with in the kitchen, and they’ll reward you by working wonders on your health, and renovating your body into a sanctuary of wellness.
Bananas are one of the highest sources of vitamin B6 you can eat, and provide impressive amounts of vitamin C, potassium, dietary fiber and manganese. Vitamin B6 is a vital nutrient that helps with the production of several neurotransmitters; chemicals that carry signals from one nerve cell to another. B6 is therefore needed for normal brain development and function, and helps to make the hormones serotonin and norepinephrine, which influence mood; and melatonin, which helps to keep your body clock in top order.
The vitamin B6 found in bananas also appears to have significant anti-cancer properties, with a Scottish study on 2000 people confirming an association between the consumption of B6 and a lowered risk of colon cancer. A Swedish study conducted on 61 000 women also found that out of all of the fruits eaten, bananas have the greatest protection against renal cancer; with women eating 5 bananas a week slashing their risk by almost 50%! Several other studies attest to the anti-cancerous properties within bananas due to the presence of lectins (bio-active proteins) which are known to have effects on cancer growth, particularly in cases of childhood leukaemia.
If you’re feeling a bit sluggish or afflicted in your digestion, bananas are a must have ingredient to get things soothing and moving! Bananas are excellent for stomach and intestinal inflammations such as colitis and Crohns disease, and are known to help reduce diarrhoea. A bout of diarrhoea can also quickly deplete your body of important electrolytes, and bananas are a fantastic way to replenish these stores due to their high potassium content; a vital electrolyte that helps to regulate heart function and fluid balance. To get things going, bananas contain pectin, a soluble fiber that helps to normalise movement through the digestive tract and eases constipation. They also provide a good source of pre-biotics in the form of fructooligosaccharides, which nourish and feed friendly bacteria in the colon; keeping your intestinal flora, and your immune system strong.
Like anything, bananas can get boring if consumed in the same way for years on end. Sadly, once boredom sets in, that’s when foods are avoided, and the potential health benefits are missed. If you have some of these healing health boosters on hand, you don’t have to always eat them as they are; there are a range of interesting, and delicious ways that you can enjoy the sweet flavours and health benefits of bananas. Dehydrating is a brilliant option to preserve a big bunch of bananas, and banana chips make a brilliant preservative free lunch box addition for both kids and adults, minus any soggy disasters. Click here to learn about food dehydration, and how you can enjoy bananas, many other fruits, and even vegetables as a nutritious, delicious, and affordable dehydrated snack.
One of the best ways to enjoy a ripe banana is to whizz it up into a smoothie. Their creamy sweet texture makes it a fabulous ice cream replacement. Chop them up, freeze them and add them to your blender to bring a naturally sweet flavour, thick texture and a hit of energy boosting nutrients to your smoothie creations. Throw one in with a few handfuls of chlorophyll rich greens like kale, spinach, cos lettuce celery and parsley, with a dash of spirulina, lemon juice and purified water for a green smoothie that’ll boost energy naturally, oxygenate your blood and refresh your day better than any triple shot espresso. This almond and berry smoothie is a delectable treat based on the beautiful banana, and is a wonderful pre-yoga breakfast, or a satisfying, antioxidant rich brekkie-on-the-go.
My all time favourite way to use my yellow jacketed friends is in this blissful banana bread recipe. As much as I run for the hills from conventional banana breads, with their sky-rocketing refined sugar and white wheat flour content, I couldn’t let that stop me from enjoying its sweet comfort. I’ve done some shape shifting with the standard sugary recipe, and this is hands down the best banana bread you’ll make. It’s lusciously moist, fresh and sweet, and will keep like that for days. I’ve let Mr Banana do most of the sweetening work, with the help of my natural, sugar free friend; stevia. Stevia is a spectacular plant based sugar replacement with many health benefits including lowering blood pressure and blood sugar, as well as having antioxidant, antibacterial and anti-inflammatory benefits. You can purchase this amazing staple ingredient at the Supercharged Food online store.
This beautiful banana bread, with hints of walnut nutmeg and cinnamon will bring a skip into your step and a smile to your dial, and is a fabulous way to enjoy the bountiful health benefits that bananas have to offer, without the risk of and mushy messes. Enjoy as an occasional treat warmed with a spread of organic butter, or some slices of banana, for a satisfying mid morning snack alongside a tranquil cuppa. Absolute bliss!
- 2 cups of almond meal/flour
- ½ cup walnuts crushed
- 1/2 tsp baking powder
- 1 tsp bicarb of soda
- 1/2 tsp celtic sea salt
- 1 tsp ground cinnamon
- ½ tsp nutmeg
- 1 tsp vanilla extract
- 3 medium eggs
- ½ cup grapeseed oil or melted butter
- ¼ cup coconut milk
- 3 bananas mashed
- 8 drops liquid stevia
- Preheat oven to 170 degrees Celsius and grease a loaf tin
- In a bowl place the almond flour, walnuts, baking powder, bicarbonate of soda, salt, cinnamon, nutmeg, vanilla and stevia, and stir to combine. In a separate bowl put the eggs, grapeseed oil and coconut milk and whisk together. Add to the dry ingredients and fold through
- Add mashed banana and fold in lightly
- Spoon the batter into loaf pan and place in the oven for 40 mins testing with a skewer after 30 minutes to check if it is cooked through
- Remove from oven and let cool before placing on a wire rack
Happy cooking 🙂
I have stevia powder instead of liquid stevia so how much of the powder should I put in?
I would use 1/4 teaspoon.
how would you make this without eggs ? I have a protein intolerance.
With flaxseeds I think the equivalent is:
To replace one egg:
1 tablespoon ground flaxseeds
3 tablespoons water (or other liquid)
Stir together until thick and gelatinous.
You can also use whole flaxseeds:
1 tablespoon whole flaxseeds
4 tablespoons water (or other liquid)
Process seeds in a blender to a fine meal, add liquid and blend well.
Store in the refrigerator for up to two weeks.
I love this recipe. I have made it twice in the past few weeks. So much better than the old sugar-laden version I used to make!
That’s fantastic Emma!
Can you use natvia? Instead of stevia?
If you are ok with it yes it would work.
Is grapeseed oil a better option than coconut oil for this recipe? If I use coconut oil instead should I still use 1/2 cup? Thanks!
It works better in the recipe and doesn’t overpower the taste but you could try coconut oil the same amount, not sure how coconutty it would taste though.
Hi lee, looks amazing, am going to try this afternoon!
– assume you could make this into mini muffins no problem?
– how long do you find they last for in fridge/cupboard?
– what stevia liquid do you use? The only ones I can find are processed and thus are a clear colour – do you use a natural unprocessed one? The only unprocessed version I can find is the actually green leaf powder, which I use in savoury recipes, but you have to be careful how much you add as it has a very herby/aniseed flavour (reminiscent of an unamed illegal herb actually..!)
Yes that shouldn’t be a problem. They last for 5 days in the fridge but can be frozen. They taste nice warmed slightly in the oven. I use NOW brand liquid stevia.
Hi, could you please advise if the coconut milk you are referring to is in a can or the type you find in the refrigerated section by the almond and soy milk?
I use the Ayam brand cans with no additives or preservatives. 🙂
This recipe looks wonderful. I’ve bookmarked it and am planning on making it for my weekend away!
hello:) can I use agave nectar or honey instead of stevia?? If yes how much??
yes use about 1/2 cup but do a taste test before hand.
Hello – can I omit the stevia all together
Hi Lee! Have your book and love it 🙂 tho yet to find a Stevia I like, will try the Now brand you’ve suggested- do you also use their powder in your recipes that call for it?
yes I do use it 🙂
Can I use LSA instead of almond meal?
And if so would it be the same quantity?
Yes and yes!
Hello, I am allergic to nuts and was wondering how to substitute almond meal in this and some of your other recipes. I was wondering about ground porridge oats (or oatmeal depending on what you call it), or ground linseed and other seeds? Also wanted to say how genuinely great your website and business is, going gluten and dairy free doesn’t sound so daunting, boring, time-consuming and bland now I’ve seen all of this! Will be purchasing your book when it is in stock on amazon! Thanks!
Yes I think you could use brown rice flower or any other kind of gluten free flour, or ground seeds in the recipes, I am so glad you like the site. You can also purchase the book here…https://supercharged.wpengine.com/product-category/books/
This recipe looks awesome Lee!! Quick general question on stevia though.. If I’m following a recipe that calls for sugar (which I then replace with stevia) what should I add to bulk the recipe that the sugar would of filled? (does that even make sense?) I’ve added extra flour before but everything becomes too dry then?!
Yes it makes sense, and I have that issue with recipes too, sometimes I will add a bit more banana or another ingredient I am using to bulk it up a bit.
Thank you for such a beautiful blog and healthy recipes! I am in the starting phase of changing my family’s diet (in order to heal us of severe illnesses and symptoms) I’m overwhelmed, but determined and this blog feels like a friend who said “I’ll help you get through this… you can do it and your family will love the foods!”
🙂 Can’t wait to try some of these gorgeous recipes!
Hi Lee, where can I purchase grapeseed oil. Also I have been on a very similar diet previously for about 9 months – then I found out I was pregnant. I suffer from SLE and raynauds and have decided to start again again. My digestion and energy levels did improve during this time but raynauds didn’t , do you have any feedback on raynauds sufferers finding improvement with this diet?
Many thanks Belinda
Hi Belinda, yes I have had some other clients who are suffering from Raynauds and they have def seen improvement with an anti inflammatory diet. I must say though that grapeseed oil can be inflammatory so I would recommend using organic raw butter in this recipe instead. I hope that this helps 🙂 Lee
Hi Lee, Im cooking this right now, its been in the oven now for 1hour, but is still fairly soggy in the middle…the outside has gone crusty like, do I just continue to cook it?! 🙂
I would take it out and let it cool after five more mins 🙂
Can I use LSA instead of Almond Meal?
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Thank you! Glad you’re enjoying the blog x
Hi Lee, I have made these for school lunches and the kids love them.
I make 12 muffins with them – would you know how many calories it is per muffin? Or per serve of the originally recipe?
Hello 🙂 that’s great. I’m not sure about the calories but I would guess around 180
Thank You for Sharing this informative Article! It is Very Useful To Everyone. Stay Healthy and keep Safe!
Thank you for Sharing this article! such a fun recipe to use with kids! I hope to try this out soon with my son!
Have fun 🙂 lee x