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Lisa Johnston, MS, RD/LD, CDE
Banana bread is one of my all-time favorite sweet treats but traditional recipes contain refined flour and white sugar, which make the glycemic index very high. I've cleaned up the recipe so it uses almond flour and a little pure maple syrup for sweetness. This bread isn't carb free, but it's lower on the glycemic index than standard banana bread, so it's more suitable (in portion controlled quantities) for people with pre-diabetes, diabetes, and polycystic ovary syndrome.
1 1/4 cups Almond Flour
1/4 cup Coconut Flour
1 tsp Baking Soda
1/2 tsp Sea Salt
1 tsp Cinnamon
1/4 cup Ground Flax Seed
2 tbsps Hemp Seeds
2 Banana (mashed)
2 tbsps Extra Virgin Olive Oil
3 Egg (whisked)
1/4 cup Maple Syrup
1 cup Blueberries (fresh or frozen)
1. Preheat oven to 350ºF (177ºC).
2. Combine the dry ingredients in a mixing bowl and mix well. In a separate mixing bowl,
mash the bananas with a fork until a creamy consistency forms. Add in the oil, eggs and
maple syrup and mix well. Pour the dry ingredients in with the wet ingredients and mix
3. Gently fold in your fresh or frozen blueberries with a spatula. Distribute the blueberries
evenly throughout the batter, but be careful not to over mix as this will break the berries
and cause your bread to turn purple. (It will still taste just as good but may not look as
4. Line a loaf pan with parchment paper and pour in the batter. Bake in oven for 45 - 50
minutes. Test if it is cooked through by sticking a toothpick in the middle. If it comes out
clean, the bread is done. When fully cooked, lift the parchment paper out of the pan and
let cool before slicing. Enjoy!
Make it ahead and make it portable:
These can easily be made into muffins by baking in a muffin tin instead of a loaf pan. This recipe freezes well too!
Nutrition: (makes 10 servings)
Calories 213, Cholesterol 56 mg, Fat 14 g, Sodium 273 mg, Saturated Fat 2 g, Vitamin A 105 IU
Carbs 19 g, Vitamin C 4 mg, Fiber 4 g, Calcium 56 mg, Sugar 10 g, Iron 2 mg, Protein 7 g