Let’s cut back on the sugar!
The World Health Organisation (WHO) recommends:
- Adults and children should reduce their intake of sugar to less than 10% of their total daily energy intake. On average, this equals about 12 teaspoons (50 grams) of sugar per day for an adult. This include all added sugars, as well as the naturally-occurring sugars in honey, fruit juices, syrups and fruit-juice concentrates.
- Reducing your intake to less than 5% of total energy intake (6 teaspoons or 25g) would provide even more health benefits. Read the nutrition panel on the food label. If the total sugar exceeds 15g of sugar per 100g of the food, check the list of ingredients to see if any added sugars are high on the list.
Healthy Banana Bread
· ⅓ cup melted coconut oil or extra-virgin olive oil or high quality vegetable oil
· ½ cup honey or maple syrup
· 2 eggs
· 1 cup mashed ripe bananas (about 2 ½ medium or 2 large bananas)
· ¼ cup milk of choice or water
· 1 teaspoon baking soda (NOT baking powder; they aren’t the same!)
· 1 teaspoon vanilla extract
· ½ teaspoon salt
· ½ teaspoon ground cinnamon, plus more to swirl on top
· 1 ¾ cups white whole wheat flour or regular whole wheat flour
· Totally optional: ½ cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins, chopped dried fruit, fresh banana slices…
1. Preheat oven to 165 degrees Celsius and grease a 9×5-inch loaf pan.
2. In a large bowl, beat the oil and honey together with a whisk. Add the eggs and beat well, then whisk in the mashed bananas and milk. (If your coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place for a few minutes, like on top of your stove, or warm it for about 10 seconds in the microwave.)
3. Add the baking soda, vanilla, salt and cinnamon, and whisk to blend. Lastly, switch to a big spoon and stir in the flour, just until combined. Some lumps are ok! If you’re adding any additional mix-ins, gently fold them in now.
4. Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon. If you’d like a pretty swirled effect, run the tip of a knife across the batter in a zig-zag pattern.
5. Bake for 55 to 60 minutes, or until a toothpick inserted into the centre comes out clean (typically, if I haven’t added any mix-ins, my bread is done at 55 minutes; if I have added mix-ins, it needs closer to 60 minutes). Let the bread cool in the loaf pan for at least 10 minutes. You may need to run a butter knife around the edges to loosen the bread from the pan. Carefully transfer the loaf to a wire rack to cool before slicing.
OIL OPTIONS: I love coconut oil here. I used unrefined coconut oil and can hardly taste it in the final product. Olive oil might lend an herbal note to the muffins, if you’re into that (I tested with California Olive Ranch’s “Everyday” variety and couldn’t even taste it). Vegetable oil has a neutral flavour, but the average vegetable/canola oil is highly processed, so I recommend using cold-pressed sunflower oil or grapeseed oil if possible.
FLOUR ALTERNATIVES: In place of the whole wheat flour, you can use an equal amount of all-purpose flour, whole wheat pastry flour, spelt flour, or gluten-free all-purpose flour blend. Or, substitute 2 ½ cups oat flour.
Recipe credit: cookieandcake.com
Ms Kellee Bagnall