Easy, Healthy Banana Bread Recipe by Pree

Easy, Healthy Banana Bread
Serves 12

Ingredients:
4 overripe medium bananas, mashed
¾ cup wholemeal self-raising flour
¼ cup plain wholemeal flour
1 tsp ground cinnamon
1 tsp vanilla essence
1/3 cup brown sugar
½ cup skim milk
50g low-fat spread, melted

Method:
1. Preheat oven to 180°C fan forced/200°C (gas ovens). Grease 11x21cm loaf pan and line with baking paper, allowing paper to overhang.
2. Sift the combined flours and cinnamon into a bowl. Stir in the sugar and make a well in the centre.
3. In a separate bowl, mash the banana and then add the milk, vanilla essence, and melted spread. Stir until well combined. Add this to the flour mix and stir until just combined.
4. Spoon mixture into the loaf pan and smooth the surface.
5. Bake for 45-55 minutes (60mins for gas ovens), or until a skewer inserted in the centre comes out clean. Remove loaf from oven and let sit for 5 minutes. Turn on wire rack and allow to cool completely.
Variations: to make gluten free, use 2 cups of gluten free self-raising flour; add 1/3 cup of blueberries, chopped dates or chopped walnuts, or ½ cup desiccated coconut for banana-coconut bread! To reduce sugar, substitute with honey or pure maple syrup, or use ¼ cup sugar and ½ cup apple sauce).
Anxiety and depression busters: Bananas are a great source of magnesium, a tranquilising vitamin that aids muscle relaxation and stress relief. Bananas are also high in potassium; low potassium can lead to fatigue, depression and mood changes, so increasing this vitamin can ward off these nasty states. Again, the wholemeal flours contain B vitamins, important in fighting anxiety symptoms. Milk contains B3 and B12 vitamins and calcium, which also helps relieve anxiety and depression symptoms. Add walnuts to increase magnesium and Alpha-Linolenic Acid, an Omega-3 essential fatty acid that is believed to reduce occurrence of panic attacks.

By Pree – ADAVIC Volunteer – September 2010