Banana Nut Bread

• nutrition focus

  What does this food offer in terms of nutrients and physical nourishment?

  Protein (nuts, seeds)

  Carbohydrates (nuts, seeds, banana, flour)

  Fat (butter, seeds/nuts)

  Fiber (banana, seeds/nuts)

  Other (bananas are a good source of potassium and walnuts contain omega 3 fatty acids and vitamin E as well as trace minerals)

• satisfaction factor

  What does this food offer in terms of mental satisfaction through flavor, texture, and experience?

  Soft

  Chunky

  Rich

  Sweet

  Salty

When times get tough, you can almost surely find me in the kitchen. Preparing food is such a powerful healing tool for me. If I want a positive distraction, I try to prepare something new and exciting. I can get my mind off of something for a while and focus my attention on learning how to make a new recipe. If I want time to think and reflect, I prepare something familiar and comforting. The steps feel like muscle memory and I can just feel through the motions.

When I’m faced with deciding what to make when I’m having a rough day, I ask myself, “What feels most like a hug to me right now?” Sometimes it’s a hot bowl of soup, but most often it’s something baked. Banana bread — our collective quarantine hero — still always feels like a warm sweater on a chilly day. Comfortable, cozy, nostalgic. Breakfast, snack, dessert. She can do it all! So, if you’re having a tough time today and are wanting to try something new yet familiar, try this banana bread recipe. My hug to you.

I’ll leave you with some final thoughts: Food can be a wonderful distraction and source of comfort, but something else I’d like you to consider is whether food is your only way of distracting yourself from real life problems. If food is your only source of comfort, I invite you to think of other tools you can add to your kit. Food is only a temporary fix and we need tools for the long-haul with how frequently the hits keep coming to us in the last few years.

Consider also… reading, journaling or blogging, talking things through with a trusted loved one or therapist, restorative exercise, games, playing with your pets, getting outside for a walk or hike. What else fills you up?

Allergens: Wheat/gluten, dairy, nuts (optional)

Servings: 1 loaf, around 6-10 slices

Prep time: 15 minutes

Cook time: 45 minutes

Total time: 55 minutes

Ingredients:

2 overripe bananas, mashed

1 1/2 cup all-purpose or GF 1:1 baking flour 

1/3 cup butter, melted

1/2 cup sugar 

1 egg, whisked

1 tsp vanilla

1/2 tsp cinnamon 

1 tsp baking powder 

1/2 tsp baking soda

1/4 tsp salt

Optional add-ins:

1 tbsp ground flax seed

1/4 cup chopped walnuts 

1/4 cup chocolate chips or chopped chocolate bar

Directions:

1. Preheat oven to 350F. Lightly grease (with melted butter or neutral cooking oil) or line a bread pan with parchment paper.

2. In a large mixing bowl, combine wet ingredients.

3. To the wet ingredient bowl, whisk in sugar until fully combined.

4. In a separate small mixing bowl, combine flour, salt, cinnamon, and baking powder (If adding flax, add here).

5. Gradually add dry ingredients to wet bowl, 1/2 cup at a time. (Note: if flour is lumpy, you can use a flour sifter)

6. Fold in walnuts and chocolate chips, if using, until evenly distributed.

7. Pour into baking pan, shimmy until batter lies evenly.

8. Optional: Top with pieces of chocolate bar, extra walnuts, or chocolate chips.

9. Bake for 45 minutes or until springy and knife comes out clean.

10. Serve warm and enjoy!

---

Hey, I think you’ll be into these: