Vegan banana bread

VEGAN BANANA BREAD

Vegan banana bread mania started around 4 years ago when my friend brought it for me to try. Since then I am baking and eating it on regular basis :) .

I changed the recipe a bit, added more nuts/seeds and other kinds of flour.

I shared this recipe with other friends and family members of mine and usually they liked it too.

It is easy to make, sweet (from banana) and can be eaten hot, warm or cold. I leave it in the fridge but never longer then a day...because I never lasts that long :D

So... Vegan banana bread.

Banana contains a good quantity of dietary fiber and proteins. It also has potassium which helps to manage blood pressure. And antioxidant properties (ripe banana has more of it compared to unripe ones). It can help to preserve memory thanks to its contents of amino acid tryptophan. And more :) It is also good as a prebiotic (yes, prEbiotic).

Healthy bananas

All purpose flour is super popular/common. It is cheap and easy to use because of it's softer texture (than, for example, full grain). It is a a good source of selenium, copper, iron, zinc and vitamin B6. It provides with protein, vitamins and fiber.

Did you know that flour dust suspended in air is explosive (just as is any mixture of a finely powdered flammable substance with air)? :)

All purpose flour

Buckwheat flour. Buckwheat. I really like it. I like to make fritters out of it.

I like to boil it or soak it over night in water and then eat it. I like to add it in some healthy sweet oat bars or use it in a form of flour and add it to... for example, banana bread!

Buckwheat itself is pseudo grain (because its more closely related to rhubarb). It is excellent source of fiber and it has double the protein of oatmeal. It is gluten-free and is effective in reducing blood sugar. And so much more! You better start using it if you still haven't.

Gluten free buckwheat flour

Baking powder is used to increase the volume and lighten the texture of baked goods. Most of baking powder is double acting: first, leavening occurs when baking powder gets wet (when you combine wet and dry ingredients) and second, when the baking powder is heated.

Helpful baking powder

Baking soda is known to have many antiseptic properties. Apart from being used as a leavening agent, baking soda is also used as a natural deodorant, hand cleanser, toothpaste, tooth whitener, cleaner, et al. Baking soda is also used in baked goods (yeah, its BAKING soda). It helps it to rise and become light and fluffy. It is stronger than baking powder. Be careful not to put too much of it in the recipe. It's all about balance ;)

Multi-purpose baking soda

Coconut oil. There are plenty of ways to use coconut oil. To be honest, I use it for my skin, hair and food. Some studies have shown that coconut oil was active against candida albicans.
Due to its high levels of saturated fat, there are different opinions on using coconut oil and I encourage you to check it out and inform yourself better. But like with everything else, it is good to have diversity and seek for harmony (rather than abusing any single product all the time).

Multifaceted coconut oil

Almond milk has a nutty, creamy flavor and it is rich in vitamin E which helps to have your skin and eyes healthy. Almond milk is low in sugar and low in calories. It also often comes enriched with calcium, vitamin D and B12.

Creamy almond milk

Salt. Salt (sodium chloride) It is the only family of rocks regularly eaten by people. The World Health Organisation (WHO) recommends less than 5 grams of salt per day, which is equal to one teaspoon.

Salty salt

Raisins are sweet and high in sugar and calories. Raisins are made out of sweet grapes that are allowed to dry and shrivel up. They (just as grapes) are good source or iron and potassium. Iron together with vitamin B can help in treating anemia. Raisins contain oleanolic acid which is one of the phytochemicals which is essential to keep your teeth safe from decay, cavities as well as brittle teeth.

Restorative raisins

Poppy seeds. They contain omega 6 fatty acid which is good for keeping a healthy heart (but, note, that excess of omega 6 can also harm your health). It has iron and phosphorus which maintain bone and muscles in shape. Poppy seeds are also rich in other minerals such as manganese and calcium. So don't hesitate to use it with your pastries or wherever you like.

Sustaining poppy seeds

Chia seeds have very few calories and lots of nutrients. They have high antioxidant content. It also gives you a fair amount of fiber and a decent amount of protein. Chia seeds are full of calcium, magnesium and phosphorus. Chia seeds contain selenium which is important for good performance of the immune system, thyroid function, maintenance of normal nails and hair.

Nutritious chia seeds

Flax seeds. In a vegan kitchen it is useful to have it not only as an egg substitute but also for many other things. It is a highly nutritious food containing antioxidants and fiber, vitamins and other super good things for your body. It can improve your digestive health, lower blood pressure, tackle some joint problems or reduce the risk of cancer. But be aware to use it grounded.

Rich flax seeds

Like all nuts, cashews are an excellent source of protein. They contain high amounts of copper and are a great source of zinc. A number of studies suggest, that boosting zinc intake has been associated with a healthier immune response. Cashew nuts are good source of antioxidants and contain no cholesterol! Cashews also contain vitamins C, B1, B2 , B3, B6, E and K.

It is a healthy snack and a perfect ingredient making RAW cakes/deserts or vegan cheese/curd.

Vitaminized cashews

I divided this recipe in two sections. The ingredients that are essential in order to make this banana bread and the ingredients that I chose to add because it is healthier and tastier that way. Try both and experiment ;)

The main/basic ingredients are:

1 cup mashed ripe banana (around 2)

1 1/4 cup of flour

1/4 cup buckwheat flour

2 tsp baking powder

1 tsp baking soda

1/3 cup coconut oil

1/3 cup almond milk

pinch of salt

additional ingredients are:

1/4 cup raisins

1 tbsp poppy seeds

1tbsp chia seeds

1 tbsp flax seeds (grounded)

1/4 of cashew

1. Combine flour, baking powder, baking soda and salt. Mix it well. If you do not have or do not like buckwheat flour add wheat flour instead.

2. Mix mashed banana, coconut oil and almond milk. Mix it and add to the bowl with dry ingredients.

3. Add additional ingredients like raisins, cashew, poppy seeds, flax and chia seeds. Mix it.

4. Preheat the oven at 175C. Put prepared mixture in the loaf pan and bake it for about 40-50 minutes, until bread is golden and a toothpick comes out clean. Let it cool for a while and enjoy it!

Tip: When I see that I wont be able to eat it whole, I slice a piece of it and put it in the freezer. Then I can take it an enjoy it any other time I want to :)