Monday, September 29, 2014

Low(er) carb banana bread

Trader Joes just opened up in our area, and they sell almond and cashew meal for five dollars a bag, which is HALF the price of a regular supermarket (come to think of it, you're not going to find cashew meal in Publix at all...) They also sold bananas for 19c each, so enter banana bread! The bag recommends swapping out half the flour in a baked recipe for ground nuts, so I combined almond, flax, and unsweetened coconut to significantly raise the fiber and protein content of the recipe, and cut the sugar way down... I used regular sugar, but cut it in half, and the result is delicious, and relatively low carb, at least according to Spark People's recipe analyser. And it still tastes plenty sweet to me because of the raisins and chocolate...

NOTE - almost all coconut sold in the US is highly sugared... I buy unsweetened coconut at Whole Foods.

Low(er) carb banana bread.

2 small ripe bananas
4 large eggs
1 stick baking margarine or butter (you could probably leave this out - bananas, flax and coconut all contain fat)
1/2 cup ground flax
1/2 cup almond meal
1/2 cup UNSWEETENED dessicated coconut
3/4 cup white sugar
1/2 cup raisins (or you could sub craisins)
1/2 cup chocolate chips
2 tsp baking powder
1-1/2 cups flour
Approx 3/4 cup milk (you may not need so much)
Cinnamon or Pumpkin Pie spice to taste

Melt margarine/butter in the microwave. Add bananas and mash them in the bowl. Add the eggs and the flax, almond and coconut and mix well. Add all other ingredients except the milk. Lastly, add milk to make it look like cake batter.

Bake at 375 Degrees for 30 minutes or until a skewer comes out clean.

This recipe made 6 'mini foil loaf pans', to be divided into quarters for eating. It would probably make 24 muffins, in which case each muffin would contain


Nutrition Facts

User Entered Recipe
  6 Servings (ie. one mini loaf)

Amount Per Serving
  Calories 592.6
  Total Fat 20.8 g
      Saturated Fat 7.5 g
      Polyunsaturated Fat 7.2 g
      Monounsaturated Fat 4.6 g
  Cholesterol 130.5 mg
  Sodium 213.1 mg
  Potassium 368.9 mg
  Total Carbohydrate 67.4 g
      Dietary Fiber 4.4 g
      Sugars 35.7 g
  Protein 12.0 g

Nutrition Facts

User Entered Recipe
  24 Servings (if you make muffins)

Amount Per Serving
  Calories 148.2
  Total Fat 5.2 g
      Saturated Fat 1.9 g
      Polyunsaturated Fat 1.8 g
      Monounsaturated Fat 1.2 g
  Cholesterol 32.6 mg
  Sodium 53.3 mg
  Potassium 92.2 mg
  Total Carbohydrate 16.8 g
      Dietary Fiber 1.1 g
      Sugars 8.9 g
  Protein 3.0 g