Aunt Mary’s Banana Nut Bread

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“Every time you eat it’s an opportunity to nourish your body.” 



  • 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) 


  • 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]


  1. ARNARON, A.P., May 7, 2019-last update, Bananas 101: Nutrition Facts and Health Benefits.
  2. ARNARSON, A., PhD, March 26, 2019-last update, Walnuts 101: Nutrition Facts and Health Benefits.