Ah, Remember when everyone made Banana Bread during the first lockdown?
Can you believe that was almost two years ago?? Posting a recipe for it then might seem a bit yesterday's news, but this my friends is Banana Bread with a difference - this is protein powder banana bread!
Why, you might ask. Health is the answer. Let me explain how this protein banana bread recipe can actually help if you are tracking your macros. It is packed full of nutrition and is also vegan, made without eggs or dairy.
How it can help your diet
In brief, both carbs and protein give us energy but carbs are fast release and protein is slow - so if we don't use that energy fast that we've just gained from eating carbs that turn to sugar - which causes the weight gain. Protein is a long term nutrient (Carbohydrates are short term and we can feel the effects of them, sometimes straight away, certainly within a few hours. So we get a bump in energy, whereas with protein it takes a while to see those impacts) Protein is key to building and maintaining body tissues, such as the muscles, and is also a source of energy. Ideally you should get protein from food. Top sources of protein include meat, fish, eggs, soya products, nuts and pulses. But if you need to top up, or you’re vegan, this recipe works well too.
So if you are looking to lose weight and build muscle. Protein is key.
Nutrition
Oats: Full of soluble fibre (beta-glucan), which has been shown to slow digestion, increase satiety, and bind to cholesterol to excrete it out of the body. Oats also have plant chemicals that act as antioxidants to reduce the damaging effects of chronic inflammation.
Bananas: The riper the banana the more nutrients, so make sure to eat them when they are yellow, not green. High in magnesium and potassium to help with muscle recovery, increased blood circulation and building lean muscle. Bananas have been shown to increase serotonin (“the happy hormone”) production. They reduce bloated feeling and as pre-biotics, they support a strong digestive system by providing food for our “good” bacteria.
Cinnamon: Shown to enhance motor function and normalise neurotransmitter levels. It can help improve insulin sensitivity and maintain stable blood sugar by interfering with numerous digestive enzymes that slow the breakdown of carbohydrates in the GI tract.
Maple Syrup: A sweetener that is an unexpected source of essential minerals for bone health, metabolism and brain functioning with more nutrient value than regular table sugar. This means that it will raise blood sugar slower than regular sugar. Also contains polyphenols to reduce inflammation and support a healthy immune system. The darker the maple syrup the more antioxidants it has. Note: Be sure to carefully read the food label when shopping for maple syrup. Many stores sell “maple-flavored syrups”, which are artificial products, high in refined sugars and high-fructose corn syrup
Dark Chocolate: high in antioxidants and flavanols. A study in 2011 compared dark chocolate and cocoa powder to 'super fruits' because of their concentrated source of these phytonutrients, which were found to be higher than those in blueberries and pomegranates.
Studies show that diets high in flavanols improve vascular endothelium function (the cells that line the insides of our blood vessels) and reduce the risk of cardiovascular disease. Enjoyed as part of a balanced and varied diet, dark chocolate can make a valuable contribution of flavanols.
Studies also demonstrate that flavanols also offer some neuro-protective benefits and may offer some protection again conditions such as Parkinson’s and Alzheimer’s, as well as offering a potential anti-inflammatory effect in digestive issues such as inflammatory bowel disease.
The texture of protein banana bread recipes is slightly denser and more packed than regular banana bread.
Ingredients
90 g Mashed Ripe Bananas - about 3 large bananas
80 ml Maple Syrup
45 ml Melted Coconut Oil
90 g Home Made Oat Flour
50 g Vanilla Pea Protein Powder
1 teaspoon Baking Powder
1 teaspoon Bicarbonate of Soda
1 teaspoon Ground Cinnamon
3 tablespoons Dark Chocolate Chips (optional)
INSTRUCTIONS
Preheat the oven to 180°C. Line a loaf tin with baking paper and lightly oil the paper with oil spray or coconut oil. Set aside.
Peel, mash the banana into a puree,
In a mixing bowl, add mashed banana, maple syrup, melted coconut, and stir to combine.
Stir in the dry ingredients: oat flour, protein powder, bicarbonate of soda, baking powder, and cinnamon, until just combined. Do not overmix to avoid gummy bread.
Pour the banana bread into the prepared loaf pan, sprinkle the dark chocolate chips on top, and bake for 35-45 minutes or until golden brown.
This bread remains a bit moist in the centre, so it's normal if you insert a skewer in the center and the batter still sticks slightly to it.
Cool it down completely before slicing, it takes about 3 hours on a cooling rack at room temperature.
Storage
In the unlikely event you have any left, it can be stored at room temperature for up to 4 days in a sealed box.