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Whole Grains/Pasta/Rice, Dessert |221 calories per serving|80 minute recipe

Get Nutty Whole Grain Banana Bread

This content was last updated on April 22, 2020

Banana bread is a classic comfort food that takes full advantage of the tradition of reserving over-ripe bananas for a delicious treat. This updated version of banana bread is far healthier than many standard recipes, which are typically filled with added sugars, oils and refined grains.

It’s a great way to boost whole grains in your diet, which can help you lower your risk of colorectal cancer. Whole grains are grains that include all of the nutrient-packed parts of the grain kernel—the bran, germ and endosperm. So go ahead and get more whole grains in your diet, starting with this delicious recipe.

Ingredients

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  • 3 ripe medium bananas, peeled, mashed
  • 1/2 cup milk or soy milk, plain, unsweetened
  • 1/4 cup vegetable oil
  • 2 Tbsp. chia seeds
  • 1 tsp. vanilla
  • 1/4 cup brown sugar
  • 1 1/4 cups whole-wheat flour
  • 1 tsp. baking soda
  • 1/2 tsp. baking powder
  • 1/2 tsp. cinnamon
  • Pinch salt (optional)
  • 2 Tbsp. sunflower seeds
  • 2 Tbsp. coconut, unsweetened, shredded
  • 2 Tbsp. sliced almonds
  • 3 Tbsp, pistachio nuts
  • 3 Tbsp. chopped walnuts
  • Nonstick cooking spray
Makes 12 servings (1 slice). Per serving: 221 calories, 13 g total fat (2 g saturated fat, 0 g trans fat), 25 g carbohydrates, 5 g protein, 5 g dietary fiber, 60 mg sodium, 9 g sugar, 0 g added sugar.

Directions

  1. Preheat oven to 350 degrees F.
  2. In mixing bowl, whip together bananas, soy milk, vegetable oil, chia seeds, vanilla and sugar for two minutes. For best results, use an electric mixer.
  3. Stir in remaining ingredients, mixing only until well combined.
  4. Spray loaf pan with nonstick cooking spray.
  5. Pour batter into loaf pan and bake for about 65 minutes, until fork inserted in center comes out clean.
  6. Remove, cool slightly before slicing.

Notes

You may substitute other nuts and seeds for those listed, such as sesame, hazelnuts, pecans, flaxseed, and pumpkin seeds.

 

This recipe was created by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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