Difference between revisions of "Banana bread"

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Servings: 8
 
Servings: 8
 +
 +
{| class="wikitable sortable mw-collapsible"
 +
|-
 +
| colspan="3"|'''''Nutrition facts per serving'''''
 +
|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 291         (''calories in whole recipe: 2328'')'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''11%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''6.6g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|12%
 +
| style="background-color:#FFCEB5;"|0.2g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|11%
 +
| style="background-color:#FFCEB5;"|0.1g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|13%
 +
| style="background-color:#FFCEB5;"|0.2g
 +
|-
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''37%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''49.2g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|17%
 +
| style="background-color:#B5E6FF;"|6.7g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|42.5g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|16.5g
 +
|-
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''15%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''9.9g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|5%
 +
| style="background-color:#EDCBFF;"|0.1g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|8%
 +
| style="background-color:#EDCBFF;"|1.5g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|4.5g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|19%
 +
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|10%
 +
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|15%
 +
| style="background-color:#FEE1C3;"|2.5mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|11%
 +
| style="background-color:#FEE1C3;"|0.6mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|38%
 +
| style="background-color:#FEE1C3;"|0.5mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|10%
 +
| style="background-color:#FEE1C3;"|41.7μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|2%
 +
| style="background-color:#FEE1C3;"|60.0μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|8%
 +
| style="background-color:#FEE1C3;"|7.5mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|10%
 +
| style="background-color:#FEE1C3;"|1.6mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|3%
 +
| style="background-color:#FEE1C3;"|3.7μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
|-
 +
| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|9%
 +
| style="background-color:#B5FFBB;"|92.8mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|31%
 +
| style="background-color:#B5FFBB;"|0.3mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|23%
 +
| style="background-color:#B5FFBB;"|1.8mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|20%
 +
| style="background-color:#B5FFBB;"|82.7mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|68%
 +
| style="background-color:#B5FFBB;"|1.6mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|26%
 +
| style="background-color:#B5FFBB;"|188.8mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|11%
 +
| style="background-color:#B5FFBB;"|519.9mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|39%
 +
| style="background-color:#B5FFBB;"|21.7μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|10%
 +
| style="background-color:#B5FFBB;"|1.1mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 +
|}
  
 
Ingredients:
 
Ingredients:
Line 14: Line 141:
  
 
WET INGREDIENTS
 
WET INGREDIENTS
−
*4 ripe bananas
+
*4 ripe bananas (8" to 9")
 
*1/4 cup melted cocoa butter OR peanut oil
 
*1/4 cup melted cocoa butter OR peanut oil
 
*2/3 cup soy milk
 
*2/3 cup soy milk
−
*1/2 cup date sugar
+
*1/2 cup date sugar/date paste/blended dates
 
*2 tbsp sunflower seeds
 
*2 tbsp sunflower seeds
  

Revision as of 08:40, 22 November 2020

Difficulty: 1/5

Time: 1 hour 45 minutes

Servings: 8

Nutrition facts per serving
CALORIES PER SERVING (kcal): 291         (calories in whole recipe: 2328)
Proteins 11% 6.6g Protein: lysine 12% 0.2g
Protein: methionine 11% 0.1g
Protein: isoleucine 13% 0.2g
Carbohydrates 37% 49.2g Fibers 17% 6.7g
Net carbs n/a 42.5g
Sugars n/a 16.5g
Fats 15% 9.9g Omega-3 5% 0.1g
Omega-6 8% 1.5g
Saturated fats n/a 4.5g
Vitamin B1 19% 0.2mg Vitamin B2 10% 0.1mg
Vitamin B3 15% 2.5mg Vitamin B5 11% 0.6mg
Vitamin B6 38% 0.5mg Folate 10% 41.7μg
Vitamin A 2% 60.0μg Vitamin C 8% 7.5mg
Vitamin E 10% 1.6mg Vitamin K 3% 3.7μg
Vitamin B12 / / Vitamin D / /
Calcium 9% 92.8mg Copper 31% 0.3mg
Iron 23% 1.8mg Magnesium 20% 82.7mg
Manganese 68% 1.6mg Phosphorus 26% 188.8mg
Potassium 11% 519.9mg Selenium 39% 21.7μg
Zinc 10% 1.1mg Sodium to taste

Ingredients:

DRY INGREDIENTS

  • 2 cups whole-wheat flour
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt

WET INGREDIENTS

  • 4 ripe bananas (8" to 9")
  • 1/4 cup melted cocoa butter OR peanut oil
  • 2/3 cup soy milk
  • 1/2 cup date sugar/date paste/blended dates
  • 2 tbsp sunflower seeds

TOPPINGS

  • 1 sliced banana
  • 1 tbsp sunflower seeds

Instructions:

  • Pre-heat oven to 200°C.
  • In a large bowl, sift together all of the dry ingredients. Set aside.
  • In a large bowl, roughly mash the bananas. Mix in the rest of the wet ingredients until evenly distributed.
  • Slowly incorporate the dry ingredients into the wet ingredients, making sure that the batter becomes even.
  • Transfer the batter into a loaf pan lined with parchment paper. Top with the banana slices and the sunflower seeds for toppings.
  • Bake in oven for 45 minutes. After 15 minutes, cover with parchment paper or tin foil to ensure that the bananas and sunflower seeds to not burn, and that the top of the banana bread does not dry out.
  • Rest for 30 minutes after baking before unmolding.

Serving:

Slice some banana bread. Top with sweet sauce of your choice (applesauce recommended).

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