“Every time you eat it’s an opportunity to nourish your body.”
-Unknown
Ingredients
- 1 stick of butter or equivalent of coconut oil
- 1 1/3 cup brown sugar
- 2 eggs
- 1 tsp. vanilla extract
- 2 cups whole wheat flour
- 1 tsp. baking soda
- 1 tsp. baking powder
- 3/4 tsp sea salt
- 3 ripe/brownish bananas
- 1 cup sour cream or plain greek yogurt
- 1 cup nuts (walnuts recommended)
- 2 tsp. honey (optional)
- 1 cup chocolate chips (optional)
Instructions
- Separate dry and wet ingredients
- Mash bananas separately and then add to wet mix
- Combine wet and dry ingredients
- Add honey, nuts chocolate chips to mix
- Bake for 1 hour at 350°C
- Brush honey on top of bread during the last 3 minutes of baking before removing from the oven
- Best when shared with friends, neighbors or co-workers with a cup of tea
Banana nutritional facts
The nutrition facts for 1 medium-sized banana (100 grams) [1]
- Calories: 89
- Water: 75%
- Protein: 1.1 grams
- Carbs: 22.8 grams
- Sugar: 12.2 grams
- Fiber: 2.6 grams
- Fat: 0.3 grams
Banana vitamins and minerals
- Potassium. Bananas are a good source of potassium. A diet high in potassium can lower blood pressure in people with elevated levels and benefits heart health [1]
- Vitamin B6. Bananas are high in vitamin B6. One medium-sized banana can provide up to 33% of the Daily Value (DV) of this vitamin [1]
- Vitamin C. Like most fruit, bananas are a good source of vitamin C [1]
Walnut nutritional facts
A 1-ounce (30-gram) serving of walnuts — about 14 halves — provides the following nutrients [2]
- Calories: 185
- Water: 4%
- Protein: 4.3 grams
- Carbs: 3.9 grams
- Sugar: 0.7 grams
- Fiber: 1.9 grams
- Fat: 18.5 grams
Walnut vitamins and minerals
- Copper. This mineral promotes heart health. It also helps maintain bone, nerve, and immune system function [2]
- Folic acid. Also known as folate or vitamin B9, folic acid has many important biological functions. Folic acid deficiency during pregnancy may cause birth defects [2]
- Phosphorus. About 1% of your body is made up of phosphorus, a mineral that is mainly present in bones. It has numerous functions [2]
- Vitamin B6. This vitamin may strengthen your immune system and support nerve health. Vitamin B6 deficiency may cause anemia [2]
- Manganese. This trace mineral is found in the highest amounts in nuts, whole grains, fruits, and vegetables. [2]
- Vitamin E. Compared to other nuts, walnuts contain high levels of a special form of vitamin E called gamma-tocopherol [2]
References:
- ARNARON, A.P., May 7, 2019-last update, Bananas 101: Nutrition Facts and Health Benefits.
- ARNARSON, A., PhD, March 26, 2019-last update, Walnuts 101: Nutrition Facts and Health Benefits.