One of my cardinal rules when it comes to bananas is to eat them only when they are spotted to the point of almost looking spoiled. When green or too tough on the surface, bananas are difficult to digest and merely a yeast-feeding fruit. When very very ripe, the sugars are developed and do quite the opposite of their not-yet-rip counterparts – they promote digestion and are a great complement to a healthy diet. When it comes to banana bread, the spottier the banana, the better the banana bread will be. This banana bread recipe is vegan and contains no white sugar or white flour. Instead, it is complemented by the sweetness inherent in apple sauce, bananas and coconut palm sugar. The flour component is comprised of oat flour, spelt and buckwheat. Guilt-free and delicious!
Spelt: is a better alternative to white flour because it contains more B-vitamins, protein, and complex carbohydrates. It is also easier to digest. Spelt reduces the risk of atherosclerosis, protects the body from cardiovascular disease, lowers cholesterol, lowers risk of Type 2 diabetes, reduces risk of childhood asthma, protects against breast cancer with its phytonutrient lignans, protects against ischemic stroke, insulin resistance, diabetes and obesity. It does contain gluten, however.
Banana: benefits your heart and nerves due to the high dose of potassium, increases the performance of kidneys and bones, acts as a mood enhancer or mild sedative, is one of the highest sources of naturally available vitamin B6, and can help keep you “regular”.
Oat flour: lowers cholesterol, boosts the immune system, lowers risk of diabetes, stabilizes blood sugar levels, contains avenanthramides (an antioxidant that protects the heart), doesn’t affect gluten-sensitive people as much (despite containing gluten), and prevents breast cancer.
Vegan Banana Bread Recipe
(No White Sugar, No White Flour)
Makes one loaf
- 3 medium, very ripe bananas
- 1/4 cup applesauce
- 1/4 cup canola oil
- 1/2 cup coconut palm sugar
- 2 tablespoons molasses
- 3/4 cup oat flour
- 1/4 cup buckwheat flour
- 1 cup spelt flour
- 3/4 teaspoon baking soda
- 1 teaspoon ground cinnamon
- 1/4 teaspoon salt
Directions: Preheat the oven to 350 degrees Fahrenheit. In a large bowl, peel and mash the bananas.
Add the applesauce, oil, sugar, and molasses. Whisk until well combined.
Add the remaining ingredients and stir until smooth. Here, you can add in your choice of chopped nuts, dried fruit or chocolate chips.
Pour the batter into a lightly greased 9 x 5-inch loaf pan. I used a shallower pan that was 9 x 9 inches. Bake for 35-45 minutes, keeping check on its progress during the last 10 minutes. I was particularly careful since using a shallower pan (it cooks quicker). The top should be lightly browned. Insert a toothpick in the center and it should come out clean.
Serve and enjoy while warm! It’s so moist and delicious. Perfect for breakfast, snack, or dessert.
Sprinkle with powdered sugar or coconut flakes or spread with coconut cream sauce.