As in life, it's all a question of dosage. Excess sugar can lead to the risk of diabetes, overweight, cavities, and in certain extreme cases of cancer, just like the abuse of fats which can cause a rise in cholesterol, or high blood pressure for that matter. which is oils. But let us be reassured, these harmful effects on health remain rare, and can be avoided by favoring a healthy and balanced diet.
Simple and quick recipe: banana bread as tasty and soft as it is low in calories
Contrary to popular belief, who says healthy food, does not necessarily mean diet. Because it is not always a question of depriving ourselves to taste the small pleasures of life, but simply of finding alternatives to certain food products which can help us to lose weight, or at least not to gain it, if such is our wish.
If vegetarians give up eggs, it is possible to replace them in this recipe with compote, which is as healthy as it is good for the taste buds. For this, count 50 g of compote per egg used.
Regarding sugar, we gladly swap it for honey, since the latter does not contain sucrose, and has a healthier glycemic index (GI) than white sugar.
On the sidelines, we prefer coconut oil and other vegetable oils - walnut, peanut, sunflower - to olive oil, known to be the most caloric of all. All this, without forgetting the mixture of spices, nuts and bananas, specific to traditional banana bread. For now, let's get to the preparation.
Low Calorie Banana Bread: Ingredients
2 eggs (or 100g applesauce)
70 g melted coconut oil (or quality vegetable oil)
160 g honey (or 150 g maple syrup)
3 large ripe bananas, mashed (one will be used for garnish)
150g wheat flour
50 ml milk (or 50 g Greek yogurt)
50 g hazelnut powder (or almond powder)
1 teaspoon baking soda
½ packet of baking powder
1 vanilla bean scraped (or 1 teaspoon vanilla extract)
1 teaspoon fleur de sel
1 teaspoon ground cinnamon
1 cup mixed pecans, chopped 80% dark chocolate, and fresh banana slices
Low calorie banana bread: preparation
Optional: the day before, scrape the vanilla pod. Keep the seeds to incorporate them into the recipe, and infuse the pod in milk. To do this, bring the milk to a boil, remove it from the heat, add the hollowed-out vanilla pod, cover the pan with plastic wrap, and leave to infuse at room temperature, then in the refrigerator overnight.
Preheat the oven to 180°C. Melt the coconut oil in the microwave or in a double boiler. Meanwhile, peel the bananas and mash two of them. Save the last for decoration.
In a container, add the eggs, honey, coconut oil, mashed bananas, all the powders, and half the milk. Mix evenly, and add the rest of the milk (to avoid forming lumps). Finish by pouring the spices into the mixture, as well as the vanilla pod seeds. Then mix tonic. Add half of the mixed nuts, chopped dark chocolate.
“Line” a suitable cake pan with coconut oil and flour, then remove the excess by tapping the bottom of the container upside down. An unstoppable trick to facilitate demoulding. Pour the preparation, then cover everything with the other half of the nut mix. And finish the presentation by adding the last banana sliced lengthwise, seed side up. Bake for 40 to 50 minutes.
Tip for checking the baking of the cake:
Check for doneness with the tip of a knife. If the blade comes out intact, the cooking is perfect.
Tip for a softer finish:
As soon as it comes out of the oven, wrap the banana bread just unmolded in cling film to keep the steam that escapes. And for good reason, the humidity will allow the banana cake to retain all of its moist texture.