I promise all my new recipes won’t be just whole wheat, but I’m on a search to eat wisely and enjoy it at the same time! As I mentioned last week, I didn’t think that was possible, but I’m finding I was wrong!
Eating whole wheat has taught me that aside from helping to lower my blood pressure, it is also helping regulate my blood sugar. I often have a drop in blood sugar levels, making me shaky, and hangry! However, since incorporating more whole wheat, that has been greatly reduced. Whole wheat does raise blood sugar because it contains carbohydrates that break down into glucose. However, because it contains fiber, it causes a slower, steadier rise rather than the rapid spike associated with refined grains.
When some overripe bananas were starting at me from my kitchen counter, I wanted to turn them into some healthier whole wheat bread and I was so impressed with the results!
Clean Banana Nut Bread
Ingredients
- 3 mashed bananas
- 2¼ cups whole wheat flour or gluten-free flour
- 1 teaspoon baking soda
- ¼ teaspoon salt
- ½ cup unsweetened applesauce
- 3 eggs
½ cup maple syrup - ¼ cup coconut oil – I substituted Canola oil
- 1 cup chopped walnuts, divided
Instructions
- Preheat the oven to 325°F. Lightly coat an 8 x 4-inch loaf pan with coconut oil. Sprinkle a thin layer of flour over the pan, then tap to remove any excess. (I always line the pan with waxed paper, too.)
- In a large bowl, sift together the flour, baking soda, and salt.
- In another bowl, mash the bananas with your Mixer and set aside. In a separate mixing bowl, combine applesauce, eggs, maple syrup, and coconut oil. Mix on low speed, then gradually increase to high speed until well combined.
- Make a small well in the dry ingredients and pour in the wet mixture. Mix with the mixer on low until just combined. Using a spatula, fold in ¾ cup of walnuts and the mashed banana until evenly incorporated.
- Pour the batter into the prepared loaf pan and smooth the top. Sprinkle the remaining ¼ cup of walnuts over the batter.
- Bake for 1 hour and 10 minutes, or until a toothpick inserted into the center comes out clean. If using gluten-free flour, bake an additional 10–20 minutes if needed.
- Let the bread cool in the pan for 15 minutes, then carefully transfer to a wire rack to cool completely.
I’m glad that low-fat dairy products are recommended on the DASH diet, because this bread begs for a glass of milk to go with it! Of course coffee is also a great accompaniment for a slice at breakfast.
Life may bring changes, but they can be good ones that push us out of our comfort zone and cause us to do things differently. These changes are helping my health, and isn’t it sweet that the Lord created foods to not only nourish our bodies, but also help us be healthier? It’s all about our choices.
I hope you’ll enjoy this new recipe and also the health benefits it brings!
RefreshHer 