Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
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

The refrigerator light goes on...

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

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 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.  

Higher fiber diets have been associated with lower rates of heart disease, diabetes, diverticulosis as well as lower cholesterol and reduced risk of metabolic syndrome.   

There are two types of fiber – soluble and insoluble:
 
•  Soluble fiber is often called a “sticky” fiber, and is the one that is more effective in lowering cholesterol.  It is found in dried beans and grains, such as oat bran, oatmeal and rye.  Almost all fruits, such as apples, grapes, peaches, oranges and pears, are high in soluble fiber (think sticky fruits). Most vegetables are high in soluble fiber as well.  

•  Insoluble fibers are found in whole grain products, such as whole wheat flour, breads and pastas.  Cereal grains like rice, wild rice and seeds are high in  insoluble fiber.

The easy way to get more fiber in your diet is to eat more fruits and veggies.  Also eating more whole grains and nuts can be good sources of fiber. 

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Banana Nut Bread



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
2 medium bananas
3 large egg whites
1 1/4 cup all purpose white flour
3/4 cup whole wheat flour
1/4 tsp salt
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.

Nutrition Facts

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  
Cholesterol 27mg 9%
Sodium 301mg 13%
Total Carbohydrates 35g 12%
    Dietary Fiber 4g 16%
    Sugars 6g  
Protein 7g  
Vitamin A 1% Vitamin C 5%
Calcium 10% Iron 11%
Vitamin K 1 mcg Potassium 269 mg
Magnesium 48 mg