by Buffy Ellen
If you’ve noticed a theme in my blog posts of late, it’s been an increasing number of healthy low sugar baking recipes. Whilst I do love a good raw dessert, and you can find a number of my recent ones here, there’s nothing quite like the delicious warming smells of fresh baking coming from the oven. Especially as we wing our way into winter here in the southern hemisphere.Despite the plethora of healthier cafes cropping up serving more salads and vegetarian based fare, there still don’t seem to be many (if any) filling our bellies with good quality healthy baking. Yes, you can find gluten free friands and paleo almond flour cakes aplenty, but most of these items are still very high in sugar, and so are things I’d put more in the dessert rather than breakfast/morning tea category.
As a result, I’ve found myself experimenting a lot more at home with my own healthy baked sweet treats. The goal being to create delicious easy to make recipes that you’re able to recreate at home, that don’t contain dairy or eggs, use healthier whole grain flours, are low in sugar and from unrefined sources, and that of course taste amazing. If you haven’t noticed this theme, then a few of my recent favs I definitely recommend you try include the following:
For today’s nutritional tidbit, I couldn’t resist but to talk about bananas. These lovely yellow half moons are grown in over 100 different countries, but are largely concentrated around the equatorial belt where temperatures are warmest. In particular, South America, Asia, and Australia are big producers, and I’ve been told even certain parts of New Zealand have a few fruit-laden palms about. Given the countries where the majority of bananas come from, it’s really important to always purchase fair trade, as the standard ones don’t provide the growers with enough of an income to provide for themselves and their families. In New Zealand, I always choose All Good Bananas, a lovely locally owned business who source their bananas from a fair trade cooperative in Ecuador. They’re also certified organic (no sprays or pesticides), and they taste fabulous.
Bananas also pack a serious nutritional punch. 100g of these beauties (one small banana) contains over 10% of your daily fibre requirements, almost 20% of your vitamin C RDI (recommended daily intake), over 30% of your daily vitamin B6 needs, and are low in overall sugar at 12%. Vit C is one of the best antioxidants around, which helps offset free radical damage and aging in the body, while B6 is needed to help us produce energy from the food we eat. Compared to an apple, bananas also have three times the potassium, five times the folate and almost seven times the manganese.
So why do bananas get a bad rap at times? Two reasons - firstly, they are slightly more energy dense than other fruits, and secondly they have a higher GI (glycemic index). Energy density however merely reflects the fact that they have a lower water content than other fruits, for example bananas are 75% water vs apples at 86%. Glycemic indices meanwhile are often misinterpreted, as it is glycemic load (how much carbohydrate the food actually contains) which is important. While the GI of a banana is 62 and an apple is 39, the glycemic load (GL) of a 100g serving of each is in fact is 13 and 5 respectively. Ie not as much difference as you’d first think, and both pretty attractive compared to the same quantity of white bread’s GL of 50.
Back to our recipe, this delicious Banana and Walnut Bread is super easy to make, you only need one bowl and a blender, and makes the perfect wintery alternative for breakfast. Spread it with coconut butter (my easy homemade version is here) or nut butter, topped with raspberry chia jam or sliced bananas and cinnamon. Or go simple with a thick slick of organic peanut butter and a tiny drizzle of coconut nectar for some decadence. You’ll quickly be convinced that baked goods can indeed be healthy options for breakfast again.
Give this lovely Banana Walnut Bread recipe a go, and let me know how you get one. Leave a comment below or tag me in your pics on Instagram with @begoodorganics and #begoodorganics. I hope you’ll love it as much as I do and can’t wait for it to make a foray on your family’s breakfast table!
Til next week, stay happy and well.
PS This was the first of a series of low-sugar baking recipes I'm creating for Ceres Organics, a wonderful NZ-owned organic food company (you can shop their products here). Stay tuned over the next few months for the rest of the series! And if you liked this one, feel free to pin it on Pinterest, share it on Facebook or Twitter, or post it to Instagram. If you're not already subscribed to my weekly recipe emails, make sure you do that here too.
Takes 15 min + 45 mins to bake
Makes 1 loaf
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Always use certified organic, local and fairly traded ingredients wherever possible
Dry 3c whole grain flour* 2 tsp cinnamon 2 tsp baking powder 1 tsp baking soda 1/2 tsp sea saltWet 5 over ripe bananas (~4c) 1/2c rice milk (or almond/soy) 1/3c coconut oil (melted) 1/2c dates 1 tbsp apple cider vinegar 1 tbsp vanilla extractFold in 1 c walnuts
To serve: coconut butter, nut butter or peanut butter, raspberry chia jam or sliced bananas, and cinnamon
c = 250ml cup, tbsp = 15ml tablespoon, tsp = 5ml teaspoon
*I used the following gluten free flour blend, but you could also replace this with 3 cups of your favourite wholegrain flour (see my notes below for further information on flour options):
1c millet flour (OR oat flour for a non-GF but fabulous wheat-free version)1c buckwheat flour1c brown rice flour1 1/2tsp guar gum
Remove, slice and serve warm, or let cool on a rack.
Photography contributed to by Tracey Creed
Buffy is the founder of Be Good Organics, and loves creating delicious yet simple plant-based whole foods recipes.
Buffy also oversees our Be Good Organics online store, full of plant based goodies that she personally uses and loves. Sign up for our newsletter below to be the first to receive her weekly recipes.
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I'm Buffy, a food obsessed nutrition nerd, former financial research analyst and investment banker, and now - full time blogger, nutritionist and soon to be naturopath. I live in Auckland, New Zealand with my partner Tony, our two cats Zeus and Luna, and our cute-as-pie little girl Mila. Can't wait to share some healthy recipes with you! READ MORE HERE...
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