So I have a thing about banana bread. And I have a thing about peanut butter. A serious thing. A bit of an obsession…
After accidentally whipping up double the amount of chia seed raspberry jam (recipe to follow soon!) I scrambled through my kitchen to find a way to use some of it up. Piling up some eggs, ripe bananas, half a pot of crunchy nut butter and some blueberries and tada – PB&J Banana Bread epiphany.
In a bid to make this ‘January’ friendly, I have incorporated some nutrient dense ingredients and swapped out any refined flours and white/table sugar versions. This is dairy free, refined sugar-free and can be made gluten-free and vegan!
A note on ‘healthier’ sugars – all sugars are sugar. They will all raise your blood glucose level, and they are all formed from glucose and fructose. It is true that using foods that are naturally high in sugar but that come accompanied with fibre and/or fat, will raise your GL (glycaemic load) less than white sugar on its own. It is also true that some sugars such as coconut and maple syrup do come with added minerals but in the small amounts you use them (I hope!) this won’t have a huge impact on your overall health.
So with that in mind, I have avoided adding any ‘ADDED SUGARS’ no matter what kind – white or brown, coconut or honey – for naturally sweet fruits (banana and raspberries), as with the added fibre and fats, as well as the ingredients of the cake itself, this will help control any of the spikes in blood glucose that all of us should be trying to avoid!
- o By using almond meal you are not only boosting the protein content and lowering the refined carbohydrate level, but almond meal (aka ground almonds) in baking gives cakes that moist and gooey flavour – that is PERFECT for banana bread.
- o I don’t use any added sugar in this recipe (see the above rant!) – the bread is naturally sweet from the ripe bananas, nut butters, almond meal and jams.
- o I like to use peanut butter, ensuring I purchase a version with no added sugar such as Pip & Nut or Meridian. There is little difference in the nutrient content between almond and peanut butter, but almond does contain slightly more vitamins and fibre if you want to use it instead. But the amount you use is pretty negligible nutrient wise, so go with what your taste buds tell you!
- To make this vegan – use chia/flax seed eggs, a replacement can be found here – https://detoxinista.com/how-to-make-flax-eggs-or-chia-eggs/
- To make this gluten-free purchase baking powder & soda that are gluten-free friendly and swap wholemeal flour for a wholefood gluten-free alternative such as brown rice flour, buckwheat flour, coconut flour – NOTE when swapping this out please add ¼ cup more of melted coconut oil, as gluten-free flours tend to be very absorbent.
Peanut Butter & Raspberry Jelly Banana Bread Recipe
- · 1 cups of almond meal
- · 1 cup of wholemeal flour
- · 1½ teaspoons baking powder
- · ½ teaspoon baking soda
- · ½ teaspoon of ground rock salt
- · 2 eggs, lightly beaten
- · 1½ cups mashed bananas
- · ½ cup of crunchy peanut butter/almond butter – no sugar or palm oil versions please!
- · ½ cup of melted coconut oil – don’t let it boil when melting and avoid microwaves if possible
- · ½ cup of chopped nuts – I used cashews
- · ½ cup plus 2 tablespoons of chia seed raspberry jam – if you don’t have this to hand, I like St Dalfour’s no-added sugar raspberry Jam
- · A handful of mixed berries – I used blueberries
1. Preheat the oven to 180C. Line a 9x5x3-inch loaf pan with baking paper and lightly cover it with some melted coconut oil.
2. In a large bowl, combine the almond meal, wholemeal flour baking powder, baking soda and salt.
3. In another bowl, beat together the eggs, bananas, peanut butter and coconut oil.
4. Add the wet ingredients to the dry ingredients and stir just until combined.
5. Fold in the chopped nuts, then pour half of the mixture into the prepared loaf pan.
6. Take ¼ cup of the jam and dollop it on the batter. Using a knife, gently swirl the jam in to make a pretty tye-dye picture. Pour the remaining batter and top, then dollop another ¼ cup of the jam on top, swirling again with a knife.
7. Bake for 60-70 minutes, or until a knife inserted in the centre comes out clean. Let cool completely.
8. Once the bread has cooled, take the remaining 2 tablespoons of raspberry jam and add half a tablespoon of boiling water to the mix and stir – this will make it liquid enough to pour. Drizzle over the top of the bread and serve!