This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is NOT safe for those who are sensitive to gluten.
"Time flies like an arrow; fruit flies like a banana."
-Groucho Marx, Comedian
I love banana nut bread. This healthy recipe has a few more calories than most of the muffins or breads recipes that are on the Dr. Gourmet website, but a lot less fat and sugar than most recipes out there. Even so, a lot of those calories are from monounsaturated fats in the pecans. Best of all? You get 15% of the daily fiber you need.
Fiber is not one particular food but the part of plant foods that your body can't digest: what your grandma called roughage. She might have thought of getting more roughage as eating more greens and beans but there's so many other great sources of fiber.
Technically fiber is a carbohydrate, but it is not absorbed into the body like other carbs because humans don't have the enzymes to break them down. As a result, foods that are high in fiber are generally lower in calories.
Most people need to increase the amount of dietary fiber in their diet. The average American only eats foods with 10 - 15 grams of fiber per day, but 25 - 30 grams is optimum. More »
Servings = 8 | Serving size =1 slice
Cooking Time = 90 Minutes
This recipe can be multiplied by 2.
This healthy recipe can be multiplied by 2, but you’ll need to use two loaf pans. Bread will keep for 72 - 96 hours in a plastic bag. Reheat gently. This will freeze fairly well if sealed tightly in a plastic bag.
This recipe can be multiplied by two but must be cooked in two separate loaf pans.
|1 large||egg yolk|
|1 tsp||canola oil|
|2/3 cup||Z-Sweet stevia or Splenda|
|1/2 tsp||pure vanilla extract|
|3 large||egg whites|
|1 1/4 cup||all purpose white flour|
|3/4 cup||whole wheat flour|
|2 tsp||baking powder|
|1/2 tsp||baking soda|
|1/2 tsp||ground cinnamon|
|1/4 tsp||ground nutmeg|
|1/4 cup||wheat germ|
|1/2 cup||pecans (coarsely chopped)|
|1/4 cup||low-fat buttermilk|
|2 tsp||light brown sugar|
Preheat oven to 350°F. Line a 1 1/2 quart glass Pyrex oblong loaf pan with foil (non-stick foil works best).
Whisk the egg yolk until smooth. Add the canola oil and whisk together until smooth.
Using the whisk, mash the bananas into the mixture until smooth. Add the Z-Sweet or Splenda and vanilla extract and whisk until smooth.
In separate bowl whisk the egg whites until they begin to be very frothy and white. Do not beat into stiff peaks.
Place the all-purpose flour, whole wheat flour, salt, baking powder, baking soda, cinnamon, nutmeg and wheat germ in a sifter and sift into the mixing bowl.
Gently fold the creamed mixture together with the flour mixture. As this is blended add the pecans. As soon as the mixture is well blended add the frothed egg whites and fold together until smooth.
Just as the pecans are blended in, add buttermilk and fold until smooth.
Pour the batter into the lined Pyrex dish and sprinkle the light brown sugar evenly over the top. Place the loaf pan in the preheated oven. Bake for 55 minutes.
Serving size = 1 slice
Servings = 8
Amount Per Serving
|Calories 223||Calories from Fat 59|
|% Daily Value|
|Total Fat 7g||11%|
|Saturated Fat 1g||4%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 35g||12%|
|Dietary Fiber 4g||16%|
|Vitamin A 1%||Vitamin C 5%|
|Calcium 10%||Iron 11%|
|Vitamin K 1 mcg||Potassium 269 mg|
|Magnesium 48 mg|