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Nutrition Made Simple: Whole Wheat Banana Nut Bread

 

This very flavorful whole wheat banana nut bread has a secret: frozen bananas. It intensifies the banana flavor and is perfect for baking!

Whole Wheat Banana Nut Bread by FamilySpice.com

Many families think following a healthy diet is difficult. In reality, with a little planning and awareness of diverse healthy food products, families would be able to follow a very balanced and healthy diet at home, enjoyable to all!

Whole Grains and Ingredients by FamilySpice.com

Tips to eating right:

  1. Make half your grains whole. Choose whole wheat bread, oatmeal, brown rice, low fat popcorn. When baking, substitute half of the recipe’s white all-purpose flour with whole wheat flour.
  2. Vary your veggies. Choose dark green and orange vegetables. Eat spinach, broccoli, carrots, and sweet potatoes. Add colorful bell peppers to your salads and stir fry.
  3. Get your calcium-rich foods. Eat low-fat and fat-free milk plus other milk products several times per day. Children 1-2 years of age need whole milk.
  4. Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Include beans, peas and lentils in your diet; add them to soups, casseroles, stews, and salads. Add nuts, seeds or chick peas to your salads or include them in snacks.
  5. Focus on fruits. Eat them at meals and snacks. Choose fresh, frozen, canned in its juice, or dried. Make fruit smoothies with fruit, low fat yogurt and 100% juice.
  6. Change your oil. Fats are important for a healthy body. Keep in mind the amount and type of fat you use. Choose olive and canola oil. For margarine, choose soft margarine rather than stick margarine. There are spreads which contain added components to help with a healthier heart.
  7. Don’t sugarcoat it. Choose foods and beverages without added sugar and caloric sweeteners as one of the first ingredients listed in the product information.

Whole Wheat Banana Nut Bread by FamilySpice.com

One of my favorite ways to sneaking in healthy foods is by swapping out regular flour for whole wheat flour and wheat bran. And the best way to hide brown food, is out in the open: like this whole wheat banana nut bread.

Frozen Bananas for Whole Wheat Banana Nut Bread by FamilySpice.com

Banana bread is already brown, so no one noticed that I used whole wheat flour. And I cut back the sugar in this recipe because I use the minimum amount of sweetener to yield a lightly sweet treat. By using frozen bananas, you can really taste the banana flavor and not a sugary sweet cake that will break your teeth (metaphorically speaking, of course).

Chopped Walnuts for Whole Wheat Banana Nut Bread by FamilySpice.com

I had my students bake this recipe for my summer cooking camp and they positively loved this whole wheat banana bread. So you see, kids don’t really want those super sugary sweets.

Whole Wheat Banana Nut Bread by FamilySpice.com

Whole Wheat Banana Nut Bread

This very flavorful whole wheat banana nut bread has a secret: frozen bananas. It intensifies the banana flavor and is perfect for baking!

Ingredients:

  • 1/2 cup granulated sugar
  • 6 TBS extra virgin olive oil
  • 2 large eggs
  • 1 cup mashed over-ripe bananas*
  • 1/2 cup plain Greek yogurt
  • 1 tsp vanilla extract
  • 1 cup whole wheat flour
  • 1/4 cup wheat bran
  • 1 tsp baking soda
  • 1 tsp salt
  • 1/2 cup chopped walnuts

Directions:

  1. Preheat oven to 350ºF.
  2. Using a stand mixer, cream:
    • 1/2 cup granulated sugar
    • 6 TBS extra virgin olive oil
  3. Mix in:
    • 2 large eggs
    • 1 cup mashed over-ripe bananas*
    • 1/2 cup plain Greek yogurt
    • 1 tsp vanilla extract
  4. In a separate medium bowl whisk together:
    • 1 cup whole wheat flour
    • 1/4 cup wheat bran
    • 1 tsp baking soda
    • 1 tsp salt
  5. In batches, whisk dry ingredients into wet, making sure everything is evenly distributed.
  6. Stir in:
    • 1/2 cup chopped walnuts
  7. Apply non-stick spray to a 9"x 5" loaf pan and pour batter inside. Tap pan gently on counter-top to remove any air bubbles.
  8. Bake until a toothpick inserted into the center of the bread comes out clean, about 1 hour.
  9. Let the bread rest in the pan for 10 minutes, then turn out onto a cooling rack to cool.

Notes:

Cooking Tips: * Store over-ripe bananas in the freezer until you are ready to bake with them. Their skins will turn black, but the banana flavor is intensified. You can use them for smoothies, too.

Prep Time:

Yield: 1 9-inch loaf

Cook Time:

Total Time: