Speaking of less white stuff…. (2 Banana Bread Recipes)

Posted in: Recipes ♦ Friday, April 27th, 2012, 7:13 pm ♦ 4 Comments

Today I announced my next live class: The Brighter Side of Eating for Gastroparesis. We’ll be talking about how excess sugar affects the body physically and nutritionally, especially for people with gastroparesis, and I’ll be providing tips to help you ditch the “white stuff” in favor of more colorful, nutrient-rich foods. All while still adhering to the guidelines of Eating for Gastroparesis, of course!

Speaking of less white stuff… I’ve made a real effort to reduce both the amount of refined sugar and white flour in my diet. But I still love to bake and I still have a sweet tooth that demands to be satisfied. So I was rather excited when I came up with not one but two tasty versions of GP-friendly banana bread without any refined sugar or white flour. I expected to like the chocolate variation best, but I actually preferred the “plain” ol’ banana bread (…with chocolate chips!).

Now taste-wise, I’m not always the best judge after all these years of low-fat, fairly bland eating. So I double checked with my hubby and my mom. They agreed. Both versions are pretty darn good…but the “plain” one is better.

Ingredient notes:

Though these recipes do not contain white flour, they are not gluten-free. I’ve used sprouted spelt flour, which may be well tolerated by people who are sensitive to wheat. Spelt still contains gluten, however, so it’s not appropriate for those with Celiac disease.

This was my first experience using spelt flour for baking and I didn’t have any issues. It also didn’t taste any different to me than bread made with wheat flour. A little more dense, maybe. Virtually all of the wheat flour (white or whole wheat) used today has been genetically modified to drastically increase the gluten content. This makes for lighter, fluffier baked goods. Spelt contains a more traditional/natural balance of starch and vegetable protein. This makes it easier for some people to digest but also yields a “heavier” bread.

In the Cocoa-Spelt Banana Bread, which is dairy-free and vegan, I used organic extra virgin coconut oil, which is thought to help regulate blood and increase absorption of minerals like calcium and magnesium. If you don’t have or don’t like coconut oil, you can substitute melted butter (organic, if possible!) or canola oil.

 

Maple Spelt Banana Bread

Ingredients

  • 3 medium bananas, very ripe with brown spots
  • 1/2 cup pure maple syrup (not pancake syrup!)
  • 3 tablespoons organic unsalted butter, melted
  • 1 teaspoon pure vanilla extract
  • 1 1/2 cup sprouted spelt flour (I used Shiloh Farms)
  • 1 1/2 teaspoons baking soda
  • 1/2 – 1 teaspoon cinnamon (depending on taste preference)
  • 1/4 teaspoon salt
  • 1/2 cup  chocolate chips (I used SunSpire) – optional but recommended! 

Directions

  1. Preheat oven to 350 degrees. Spray bottom of an 8×4 bread pan.
  2. Mash or puree bananas.
  3. In a mixing bowl, combine pureed bananas, maple syrup, butter, and vanilla extra. Mix well.
  4. In a smaller bowl, sift together flour, baking soda, cinnamon, and salt.
  5. Add dry ingredients to banana mixture, stirring until just combined.
  6. Fold in chocolate chips, if using.
  7. Pour bread batter into prepared pan and bake for about 40 minutes, or until a knife inserted near the center comes out clean.
  8. Cool for 10 minutes in pan and then remove to a wire rack to cool completely.
Makes 12 servings; approximately 3 grams of fat and 2 grams of fiber per serving. 

Cocoa-Spelt Banana Bread

Ingredients

  • 3 medium bananas, very ripe with brown spots
  • 3/4 cup pure maple syrup (not pancake syrup!)
  • 1/4 cup coconut oil, melted
  • 1 1/2 teaspoons pure vanilla extract
  • 1 1/2 cup sprouted spelt flour (I used Shiloh Farms)
  • 1/4 cup dark cocoa powder (I used Hershey’s Special Dark)
  • 1 1/2 teaspoons baking soda
  • 1/4 teaspoon salt

Directions

  1. Preheat oven to 350 degrees. Spray bottom of an 8×4 bread pan.
  2. Mash or puree bananas.
  3. In a mixing bowl, combine pureed bananas, maple syrup, coconut oil, and vanilla extra. Mix well.
  4. In a smaller bowl, sift together flour, cocoa, baking soda, and salt.
  5. Add dry ingredients to banana mixture, stirring until just combined.
  6. Pour bread batter into prepared pan and bake for 40 minutes, or until a knife inserted near the center comes out clean.
  7. Cool for 10 minutes in pan and then remove to a wire rack to cool completely.
Makes 12 servings; approximately 5 grams of fat and 2 grams of fiber per serving. 

Related Posts:

Tags: , ,

You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

4 Responses to “Speaking of less white stuff…. (2 Banana Bread Recipes)”

  1. Posted by: Anita
    May 4th, 2012 at 1:01 am

    Sigh…I’m in Heaven…can’t wait to try these..and as usual, we are on the same page because I am wanting to cut out a lot of the processed sugary stuff I have been indulging in..my blood sugar has been a wreck! Soooo excited! xoxox

  2. Posted by: Daniel
    May 7th, 2012 at 8:56 am

    Hi Crystal, I make my Banana bread pretty much the same but with white flour. Does the sprouted spelt flour go down okay? I guess I should just try it and see for myself as I’d love to use it for bread making as well. Anyone else have feedback on the sprouted spelt flour? Thanks.

  3. Posted by: faith
    June 8th, 2012 at 12:00 am

    •1 1/2 cup sprouted spelt flour

    If I want to use white flour is it still 1 1/2 cup?

  4. Posted by: Crystal
    June 8th, 2012 at 11:29 am

    Yes, white flour could be substituted in equal amounts.

Leave a Reply

Can I email you?

Click here to sign up for my Living WELL newsletter. Once a month, I'll send you my latest tips, advice, and/or new recipes. You'll also get a coupon code for 15% off the NEW Eating for Gastroparesis eBook!


Browse Posts




Follow Me on Facebook