Nourishing and healthy banana bread

If you're following a low-carb or keto lifestyle, or simply aiming to eliminate refined sugar, gluten, and wheat for a healthier option, this recipe could become your new go-to. It's the perfect balance of sweetness, nourishment, and satisfaction – ideal for enjoying alone or sharing with family and friends. 

Banana bread

Ingredients

Dry ingredients:

• Half a cup (63g) of coconut flour (gluten-free and low-carb)
• Half a teaspoon of baking soda
• Half a teaspoon of baking powder
• Half a teaspoon of cinnamon
• A quarter teaspoon of salt

Wet ingredients:

• 3 large ripe bananas – mashed up
• 3 large eggs
• A third of a cup (84g) of tahini (This could be any nut or seed butter – you can vary it for different tastes, nutrition etc.)
• A quarter cup (60ml) of unsweetened almond milk or any milk of choice
• Half a teaspoon of vanilla extract

Add-ins for uniqueness:

• Sugar-free dark chocolate chips
• Two tablespoons of walnuts or pecans
• Shredded coconut

Method

• Preheat oven to 175 degrees c or 350 degrees f. 
• Line a loaf pan with bleach-free parchment paper or lightly grease with butter.
• In a bowl, mix together the coconut flour, baking powder, baking soda, cinnamon and salt.
• In a separate bowl, mash the bananas, add the eggs and tahini, almond milk, and vanilla extract and whisk until smooth.
• Add the dry ingredients to the wet ingredients and stir until combined. You can allow the mixture to rest for five minutes to allow it to thicken as the coconut flour will absorb moisture.
• Fold in any extras such as nuts, seeds and sugar-free dark chocolate chips.
• Pour into the loaf tin and bake for about 40-50 minutes until a knife inserted into the centre comes out clean.
• Take out and leave the bread to cool down before slicing. You can add butter to each slice or a sugar-free jam for extra sweetness or moisture.

The healthy bit

Coconut flour is the main ingredient along with the bananas. Coconut flour is a popular gluten-free alternative to wheat flour, and it offers several benefits in cooking. Naturally gluten-free, it's a great choice for people with gluten sensitivities or those on a gluten-free diet. It is rich in dietary fibre, which helps promote digestive health, maintain regular bowel movements, and improve satiety, which can aid in weight management.

Compared to traditional flour, coconut flour is lower in carbohydrates, making it a suitable option for low-carb or ketogenic diets. The fat in coconut flour is mainly medium-chain triglycerides (MCTs). Medium-chain triglycerides (MCTs) are a unique type of fat that is quickly absorbed by the body and used as an efficient source of energy. 

Unlike long-chain triglycerides (LCTs), MCTs bypass the digestive process that typically breaks down fats, going directly to the liver where they are converted into ketones – a fuel source for both the brain and muscles. Incorporating MCT-rich foods into your diet can boost your energy levels, support weight management, enhance mental clarity, and promote metabolic health. 

Coconut flour contains important minerals like iron, magnesium, and potassium, along with some antioxidants that help protect the body from oxidative stress. It has a mildly sweet flavour, which can enhance the taste of baked goods without needing added sugar. The high fibre and fat content in coconut flour can help slow the absorption of sugars into the bloodstream, potentially benefiting blood sugar control.

Bananas are a great sweetener that can be used in moderation on a low-carb, low-sugar diet. Bananas are a healthy source of fibre, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients.

Many people are low in potassium today as we see on a properly performed hair mineral analysis test. This can be due to a number of reasons. For example, stress lowers zinc levels which can allow copper to accumulate, which in turn lowers potassium. This can lead to muscle cramps, lower energy and sugar metabolism issues. 

However, the way to raise potassium in the body is to increase your zinc intake which helps to retain potassium. Potassium is available in some fruits and vegetables. Eating too much fruit is a problem these days due to the high sugar content but also a form of toxic potassium that is picked up from the NPK fertilisers used on most crops.

Nonetheless, using bananas (especially if they are slightly starchy rather than super ripe) is a great way to add in some resistant starch which is low GI, plus, it passes through your gut undigested. In your large intestine, this starch is fermented by bacteria to form butyrate, a short-chain fatty acid that appears to have beneficial effects on gut health. 

If you add in some walnuts, this can increase your omega-3 intake. Regular consumption of walnuts has been linked to improved heart health by helping reduce cholesterol levels, inflammation, and high blood pressure.

Due to their omega-3 content and antioxidants, walnuts may help support brain health and improve cognitive function, possibly lowering the risk of age-related cognitive decline. Walnuts are also high in antioxidants, which help protect your body from oxidative stress and inflammation.

This article was published in Happiful Magazine (Issue 96). You can order print copies online, or read the e-magazine for free on the Happiful app. 

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