Desserts

 

 

Banana Whole-Wheat Bread 

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Description:
Native to the Caribbean and Central America, bananas are one of America's favorite fruits. They are rich in potassium - one banana contains 450 mg of potassium, one-fifth of the adult daily requirement - and offer a fair share of magnesium (33 mg), too. In addition, bananas help to strengthen the stomach lining and are good for soothing indigestion.
Most banana bread recipes are saturated with butter and sugar. This one uses a small amount of canola oil instead - which is much better for your heart - and honey, which of course means lots of flavor.
Don't use regular whole-wheat flour. It is too heavy for this recipe. Look for whole-wheat pastry flour instead.


Ingredients:
3 very ripe bananas
½ cup honey
3 tablespoons expeller-pressed canola oil, plus a little more for oiling the loaf pan
1 teaspoon pure vanilla extract
1 ½ cups whole-wheat pastry flour
1 ½ teaspoons baking soda
¼ teaspoon salt
¾ cup chopped walnuts or pecans


Directions:
1. Heat the oven to 350° F. Lightly oil a loaf pan. 2. Mash the bananas and mix with the honey, canola oil and vanilla extract.

3. Stir together the whole-wheat pastry flour, baking soda and salt. Add the nuts.

4. Blend the two mixtures and spoon into a lightly oiled loaf pan. Bake for 40 minutes, or until center is set.


Servings: 12


Nutrient Information:
Per Serving Calories: 199.8 Protein: 3.0 grams Fat: 8.4grams Saturated Fat: 0.7grams Monounsat Fat: 4.8 grams Polyunsat Fat: 2.4grams Carbohydrate: 31.6 grams Fiber: 3.2 grams Cholesterol: 0.0 mg Vitamin A: 35.9 IU Vitamin E: 1.0 mg/IU


Special Diet: Vegetarian, High Protein, High Fibre


Category: Desserts

Submitted By: OK In Health E-Magazine



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Wellness Tip
Potassium
Potassium is essential for many reasons. These include blood pressure regulation and normal heart function. However, too much as well as too little can cause problems. Thus the National Institutes of Health recommend getting potassium from food, avoiding supplements except at your doctor's direction. Good food-based sources include bananas, yogurt, spinach, lentils, raisins, and acorn squash.


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