Banana & Pecan Loaf with Cardamon + Maple Butter

 
healthy banana bread recipe

The humble Banana Bread is household favourite, however, most recipes and store bought varieties are full of refined sugar, gluten and poor quality fats. Why is this a concern for our health? Well, gluten, refined sugars as well as, trans and saturated fats (think non organic dairy, margarine and vegetable shortening) have the ability to alter your microbiome. This alteration of ‘not so nourishing’ ingredients can increase systemic inflammation, decrease our immune function, disturb our hormones and alter our neurotransmitters (bring function).

So with all this being said, I have developed a quick, easy, delicious and incredibly nourishing banana bread for you to whip up, freeze and enjoy at your pleasure. Take a look below to see the goodness hidden inside;

Banana’s

Bananas are nature's ultimate snack wrapped in a beautiful protective skin ready for us to peel off when we desire. Bananas have the incredible ability to assist depression as they are loaded with the neurotransmitter tryptophan which is later converted to serotonin (our happy hormone). Bananas are also loaded with potassium to help lower blood pressure and protect against heart attacks and strokes.

Organic Eggs

Eggs are one of nature's true superfoods. Here, I encourage you to purchase organic free-range varieties. Not only are eggs incredibly versatile, but they also offer a long list of benefits for our health, these include; providing a good source of choline to support a healthy nervous system and a healthy metabolism, lowering LDL (bad cholesterol), preventing fatigue, provides protection against heart disease and supports strong bones.

Ghee

Ghee is similar to clarified butter, which is created by heating butter to remove the milk solids and water making it lactose-free hooray! Ghee has an almost caramel-like flavour, making it extremely morish and taking your food to the next level. Not only does ghee taste amazing, it offers some incredible benefits for the body, these include; a rich source of Vitamin A, E, and K which help to maintain healthy vision and glowing skin, contains Conjugated Linoleic Acid (CLA), which helps to reduce body fat, preventing cancer, reduce alleviating inflammation and lower blood pressure.

Maple Syrup

This glorious gift from nature contains 24 different Antioxidants, low GI when compared to other sweeteners to help prevent insulin resistance, and helps to fight inflammatory and neurodegenerative diseases. Maple syrup helps to reduce oxidative stress, protect against cancer prevent DNA damage and cell mutation. This glorious food also helps to boost the health of as well as, providing a great alternative to sugar for those who suffer from digestive disturbances such as IBS and leaky gut. Maple syrup delivers a rich source of zinc, manganese, and potassium to assist immune function, fat, and carbohydrate metabolism.

Sunflower Seeds

In this recipe, sunflower seeds provide the base of this cake and provide a cheaper and nut-free alternative when compared to almond meal that is used in the majority of other ‘healthy’ banana bread recipes. I love adding sunflower seeds to cakes as they deliver a significant amount of vitamin E, magnesium, and selenium. These nutrients are essential for brain health, cholesterol, nervous system support, blood pressure regulation, thyroid health, as well as, cardiovascular disease, and cancer protection.

Ingredients

3 bananas mashed (the riper the better)

3 eggs, whisked

½  cup ghee melted (you can also use organic butter OR if vegan use coconut / extra virgin olive oil)

3 tbsp organic maple/rice malt syrup (double this if you like it super sweet)

1 cup sunflower seeds, ground (I like to blitz mine in a high-powered blender)

½ cup buckwheat flour

½ cup pecans (crushed in your hands, feel free to use walnuts here if you prefer)

1 heaped tsp ground cinnamon 

1 heaped tsp ground ginger

1 heaped tsp gluten-free baking powder

1 tsp psyllium husk (optional - however, it helps the loaf hold together nicely)

Pinch sea salt 

Cardamon and Maple Butter

2 tbsp organic butter

1 tsp ground cardamom

1 tbsp organic maple syrup

Create

  1. Preheat oven to 180°C.

  2. In a large mixing bowl combine the dry ingredients together with a wooden spoon,

  3. In a small mixing bowl combine the wet ingredients and use a fork to gently whisk together.

  4. Now pour the wet mixture over the dry ingredients and use a wooden spoon to combine.

  5. Pour the banana bread mixture into the silicon loaf tin and use a spoon to smooth the top to make sure the mixture is even.

  6. Place in oven and bake for 45-50 minutes. Until it passes the toothpick test and comes out clean.

  7. While the banana bread is busy baking in the oven, combine the butter, cardamom, and maple syrup in a small saucepan and use a metal spoon to stir gently.

  8. Remove from oven and pour the cardamon maple butter over the top.

  9. Allow the banana bread to rest for 10 at least minutes before devouring!

    HOT TIP: I like to make 2 - 3 batches of this glorious loaf at a time, slice evenly, and then freeze it in zip-sealed bags so you always have a nourishing snack on hand. If you are taking it to work, allow it to thaw in the fridge OR pop it in the toaster to warm through.

    Enjoy!

 
Laura Saunders