25% of all fruit consumed in the UK are bananas. Whilst enjoyable to eat, they serve as a great source of potassium, vitamin C and B vitamins as well as containing a number of antioxidant properties which can help support our bodies fight free radicals.
Sometimes however we end up with a number of uneaten bananas that have started to turn a little too ripe! According to an article in the Independent, British families have been throwing away 1.4 million bananas a day at cost of approx £80m a year!
Baking Banana Bread is a great way to save on waste, is easy to make and a delicious snack to enjoy whilst taking advantage of the nutrients they provide.
Further, by substituting ingredients, Banana Bread can be made to suit a number of dietary requirements: Vegetarian, Vegan, Gluten Free, Dairy Free.
Be mindful though that ripe bananas are rich in carbohydrates which includes sugars. This may raise blood sugar levels. Banana Bread should be eaten in moderation and as part of a balanced diet. If you are monitoring your blood sugar levels or on insulin medication please consult with your nutritionist / medical practitioner for further guidance.
Ingredients
- 5 x medium ripe bananas mashed
- 5 tablespoons of melted coconut oil
- 1/2 cup of honey (as a vegan alternative use maple syrup)
- 2 eggs (as a vegan alternative, use 2 tablespoons of ground flaxseed with 6 tablespoons of water, stored and left to stand for 5 minutes to thicken)
- 1 teaspoon cinnamon
- 1 teaspoon of vanilla extract
- 0.5 teaspoon baking soda
- 0.5 teaspoon of rock salt
- 2 cups of flour (choose from coconut, almond, wholegrain depending on preferences and intolerances)
Method
- Preheat over 180 Celsius
- Grease a baking tin (20cm x 10cm) with coconut oil and then line with baking paper
- Mash the bananas in a bowl to as smooth a consistency as possible
- Add the coconut oil and honey and stir using a hand whisk
- Add 2 eggs (or flaxseed substitute); cinnamon, vanilla, baking soda and salt and continue to whisk
- Add 2 cups of flour and fold with a wooden/bamboo spatula
- When thoroughly combined add mixture to baking tin and place into the oven for 60 minutes
- When cooked leave to stand and cool before serving
References:
Glibowski, P. (2020). ‘Organic food and health’. PMID. (32519524)
Rodionova, Z. (2017). ‘British shoppers throw 1.4 million bananas away every day, new figures reveal’. The Independent. 15 May
Sing, B. et al (2016). ‘Bioactive Compounds in banana ad their associated health benefits’. Food Chemistry. (206), pp. 1-11.