But aren’t bananas high in sugar?
It’s true that a large ripe banana runs ~30 g carbohydrate, but there are lots of great vitamins and minerals beneath that peel. For many that may be too many carbs at once (if you are aiming for 15 g per snack) so a small banana (4-5”) would be better, or half of a large. Many clients think I’m crazy to have them only eat ½ because it will go to waste. Problem solved: 1. You can split it between two meals/snacks (say ½ for breakfast and ½ for lunch) or 2. Split it with a friend/significant other/child… you get my point.
If your bananas are far too ripe to eat, there is only one answer… banana bread! That is precisely what I did last night! When most think of banana bread they think it must be healthy choice because there is fruit in there… right? Maybe.
Many bakeries end up using butter or shortening and lots of sugar to create a calorie and sugar bomb. I promise it is possible to make a healthy banana bread that tastes good. I have modified a few recipes to come up with this one… it is the best yet!
Best Banana Bread
Makes 16 large slices or 32 small slices
1 cup mashed banana (3 large overripe bananas)
1/2 cup splenda baking sugar*
1 cup canola oil
2 tsp vanilla extract
6 oz plain 0% greek yogurt
½ cup skim milk
1 cup whole wheat flour
1 2/3 cup white flour
1 tsp salt
1 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
1 tsp ground nutmeg
½ cup chopped walnuts (optional)
*Feel free to use regular sugar (1 cup) if you don’t like to use artificial sweeteners.
Nutrition Facts: 1 slice (1/16th of loaf)
165 calories, 17 g fat (2 g saturated), 5 g protein, 25 g carbohydrates (9 g sugar), 2 g fiber, 275 mg sodium.
It can be a great dessert or a quick breakfast/snack. I like to pair it with a hard boiled egg for breakfast for extra protein staying power!