Healthy Banana Bread

I have recently started a new job that just happens to have a lovely café downstairs. The down side is I am trying to make healthier choices when it comes to food so I found myself jealous of Co-workers who take up the $5 coffee and muffin deal. This was the inspiration to try my hand at healthy baking.

When it comes to baking often flour, sugar and butter are the staple ingredients. Well after scouring the internet I have found a healthy banana bread recipe which I baked for the second time in a week yesterday. So here is my recipe.

Ingredients

2 ½ mashed ripe bananas (approx. 300g)

3 eggs

2 tablespoons honey

1 teaspoon vanilla

¼ cup olive oil

½ teaspoon of ground cinnamon

½ teaspoon baking soda +1 tablespoon of lemon juice (to activate it)

2 cups of almond meal

¼ cup chia seeds

Handful of walnuts for decoration

Method:

1.      Preheat your oven to 160°C. Lightly oil a loaf tin and coat the inside with extra almond meal to stop the bread from sticking.

2.      Mix together banana, eggs, honey, vanilla, olive oil, cinnamon and baking soda-lemon juice concoction until it is completely combined.

3.      Add in the almond meal and chia seeds and keep mixing until it is incorporated.

4.      Pour the batter into your tin and place walnuts on top for decoration.

5.      Cook in the oven for 45 minutes to an hour.

6.      Cover with aluminium foil if the top is starting to brown too much.

7.      The bread is ready when a skewer is poked in the middle and comes out clean.

8.      Cool in the tin before turning out.

Once the loaf is cooled I like to cut slices and wrap them individually so when I am rushing to get ready for work in the morning all I have to do is pick up a piece and put it in my bag.

Why is the recipe healthy?

-It doesn’t have any refined flour in it. Instead it has almond meal which is full of unsaturated fats that are good for your body. Almond meal is also packed full of protein.

-Olive oil is another ingredient which is made up of healthy fats!

-Only a small amount of sugar (honey). The bananas provide natural sugars so that it isn’t necessary to add a whole lot of white sugar. Bananas also have vitamins and minerals that assist in keeping you well. As if the bananas weren’t doing enough already they also help to make the banana bread moist.

-All the wonderful benefits of chia seeds. For more information have a look at this post here.

I like to toast my bread and eat it warm.

I hope you enjoy this recipe and that you have been inspired to try healthy baking yourself.

Chia Seeds

Over the past few years there has been an increased interest in chia seeds (amongst other seeds). Someone asked me the other day about what they are and what they do. I realised I didn't really know the ins and outs of these little guys very well either so after a bit of research this is what I have come up with.

They are small black or white oval seeds. They can be used in sweet and savoury dishes. Some examples of what they can be added to are salads, smoothies, sandwiches, ground up and used to thicken soups just to list a few. 

What are the benefits?

•  They are rich in essential fatty acids which are beneficial for cardiovascular and neural health.
• Chia seeds can help regulate blood sugar levels. This is done by the seeds absorbing liquid in the stomach to form a gel. This gel slows the absorption of sugar into the blood stream. The regulating properties of chia seeds is particularly good for diabetics. 
• The ability for the chia seeds to form a gel in the stomach also makes you feel full faster. This is the result of the soluble fibre and is an added bonus for anyone trying to lose weight.
• The soluble fibre found in chia seeds also helps with digestion.
• Omega-3 fatty acids and omega-6 fatty acids can be found in chia seeds. They are important for your heart and absorption of other vitamins.
• The seeds contain antioxidants, vitamins and minerals which all help to keep your skin, hair and nails healthy.
• Chia seeds are very absorbent and when mixed with water can make a gel to be used as a healthy substitute for certain oils.
• They help you to stay hydrated and to retain electrolytes for longer because they absorb and hold on to liquid in the stomach.

In my opinion introducing chia seeds to your diet would be beneficial for your body. It is important to remember that chia seeds are not a cure for illness or a body transformation miracle worker, incorporating chia seeds into your dishes is simply a step you can take to improving your health.

After my research I am excited to give them a go.

Have you tried chia seeds before? Are you now convinced to try them? What is your favourite way to use chia seeds?