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Writer's pictureJanice Tracey

Healthier Banana Bread

Banana bread with a slice
Banana Bread

Not all banana bread is a healthier option, they are not all created equal, but this healthier banana bread has a generous amount of protein and fibre per slice which gives it a healthier edge. It is a wee bit high in sugars but that's managable in a day, maybe not just an every day thing.


A lovely afternoon treat with a cuppa.


Healthier Banana Bread


10 generous slices

Per slice: 187 calories, 6g protein, 30g carbs, (12 sugars), 2.4g fibre, 4.2g fat (1 of saturates)

 

Ingredients

  • 140g wholemeal flour

  • 100g self-raising flour

  • 1 tsp baking soda (not heaped)

  • 1 tsp baking powder (not heaped)

  • 300g mashed banana from overripe black bananas

  • 4 tbsp maple syrup

  • 3 large eggs, beaten

  • 150ml pot low-fat natural yogurt

  • 25g chopped pecan or walnuts (optional)

 

Method


Heat oven to 160C/140C fan/gas 3. Grease and line a 2lb loaf tin with baking parchment. I use a loaf tin liner, the same one as for the porridge bread. Mix the flours, bicarb, baking powder in a large bowl.

 

Mix the bananas, syrup, eggs and yogurt. Quickly stir into dry ingredients, then gently scrape into the tin and scatter with nuts, if using. Bake for 1 hr 10 mins-1 hr 15 mins or until a skewer comes out clean.

 

Cool in tin on a wire rack. Eat warm or at room temperature, on it’s own or with a light skim of peanut butter and some roasted pumpkin seeds (my new favourite thing).

 

Roasted Pumpkin Seeds

Roasted Pumpkin Seeds
Roasted Pumpkin Seeds

Thank me later.


  • Toss your pumpkin seeds onto a tray (no oil required) and into a preheated oven, about 160 to 180 degrees for 10 – 15 minutes giving them a shake every so often.


  • Remove, allow to cool and enjoy.


  • Also nice if you want to toss is a little low sodium tamari or soy sauce.


You’re welcome


Health Benefits of Pumpkin Seeds


Why bother add in pumkin seeds to this wee treat or any other meal?


Pumpkin seeds, also known as pepitas, are nutrient-dense and offer several health benefits. Here are the top five:


Rich in Nutrients and Antioxidants

Pumpkin seeds are packed with essential nutrients, including magnesium, zinc, iron, and potassium. They're also high in antioxidants, such as vitamin E and carotenoids, which help reduce inflammation and protect cells from damage.

Heart Health

These seeds contain healthy fats, fiber, and antioxidants that support cardiovascular health. Magnesium in pumpkin seeds helps regulate blood pressure, and their fiber content aids in lowering cholesterol levels, both of which are beneficial for heart health.

Support for Immune Function

Zinc is crucial for a healthy immune system, and pumpkin seeds are a great source of it. Adequate zinc intake helps the body fight off infections and reduces inflammation.

Blood Sugar Regulation

Pumpkin seeds have a low glycemic index and contain fiber, healthy fats, and protein, all of which help regulate blood sugar levels. They may also improve insulin regulation, making them a beneficial snack for blood sugar control.

Improved Sleep

Pumpkin seeds are a natural source of tryptophan, an amino acid that promotes restful sleep. Magnesium also plays a role in muscle relaxation and sleep quality, so having a handful of pumpkin seeds before bed may support better sleep.


Tips on incorporating them into meals or snacks, especially for women over 50.


Morning Boost: Pumpkin Seed Oats or Yogurt

Add a tablespoon of pumpkin seeds to your porridge, Greek yogurt, or a smoothie bowl. The seeds provide extra protein, healthy fats, and magnesium, which can support heart health and aid in reducing post-menopausal symptoms like poor sleep.

Nutritious Mid-Morning Snack: Pumpkin Seed Trail Mix

Mix pumpkin seeds with walnuts, almonds, and a few dried berries for a satisfying trail mix. This combination is rich in antioxidants, zinc, and fibre, helping support immune health and maintain stable energy levels throughout the day.

Salads with a Crunch: Pumpkin Seed Topping

Sprinkle pumpkin seeds on salads for added texture and nutrients. The seeds pair well with leafy greens, beets, and avocado, which are all beneficial for heart health and skin elasticity.

Roasted Veggies with Pumpkin Seeds

Roast vegetables like butternut squash, carrots, and brussels sprouts and sprinkle pumpkin seeds on top before serving. The seeds add a crunchy texture and enhance the meal's mineral content, especially magnesium.


If you'd like more recipes and ideas to help make the rest of your life the best of your life then check out my THRIVE 50+ packages.

 

 

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