Ripe brown bananas are cause for celebration in my book. Not only do they become naturally sweet and easier to digest as they ripen, but brown bananas are the best addition to healthy baked goods and treats, like this paleo banana bread with crunchy walnuts and fiber-filled coconut flour.
Bananas, depending on their ripeness, provide different benefits. Overall, of course, the fruit is pretty darn healthy and an easy way to incorporate more whole foods, fiber, and nutrient into your diet – and breakfast!
Health Benefits of Bananas
Bananas offer up several nutrients including vitamins B6 and C, potassium, magnesium, copper, and manganese along with a healthy amount of fiber (about three grams per banana) and antioxidants.
The fiber and carbohydrate amount in bananas changes depending on ripeness. Green and unripe bananas are rich in pectin and resistant starch, fiber that acts like soluble fiber within the body.
Both resistant starch and pectin are thought to prevent blood sugar spikes by reducing the rate at which the stomach empties after a meal, according to a 1994 study published in The American Journal of Clinical Nutrition.
Pectin and resistant starch are also found in ripe, spotty bananas as well – just not as high as in unripe ones. Regardless, these fibers have been shown to be beneficial for the gut. As pectin and resistant starch resist digestion, they end up in the small intestine where they can become food for the microbes in our gut.
Some studies have even shown these fibers as preventative for colon cancer.
Bananas: A Versatile Fruit
The banana is one of the most multipurpose fruits out there. Bananas can be frozen, mashed, pureed, and whipped into ice cream, and so many other delicious foods.
Bananas work wonders in quick breads. Their naturally sweet taste and creamy texture offer moisture and sweetness to muffins, pancakes, and this paleo banana bread, without the need for added sugar.
In this grain-free paleo banana bread recipe, ripe bananas are blended with organic eggs, coconut flour, vanilla, almond butter, and warming spices to create a thick and spongy batter.
Yes, the spongy-texture is the result of the coconut flour and is quite unlike other quick bread batters. Once baked, however, the bread is hearty, creamy, and sweet – plus it will please all your paleo friends too.
I love enjoying this bread with a big spread of almond butter and a handful of coconut flakes on top. It makes a perfect breakfast when served alongside a cup of coffee or tea.
- 1 Tbsp coconut oil, melted
- 3 ripe bananas
- ¼ cup creamy almond butter
- 2 eggs
- 1 tsp almond extract
- ½ cup coconut flour
- ½ tsp baking soda
- ½ tsp baking powder
- ½ tsp cinnamon
- ¼ tsp nutmeg
- ¼ tsp ginger
- ¼ tsp sea salt
- ½ cup walnuts, roughly chopped + more to top loaf
- Preheat oven to 350 degrees Fahrenheit.
- Melt coconut oil and grease a loaf tin liberally.
- In a high-speed blender or food processor, combine banana, almond butter, eggs, and almond extract. Blend on high until smooth and creamy, about 30 seconds. Add in coconut flour, baking powder and soda, spices, and sea salt. Blend to combine.
- Fold in walnuts and make sure all ingredients are incorporated.
- Spoon into greased loaf tin and spread evenly with a spatula. Sprinkle with a handful of roughly chopped walnuts.
- Bake for 30-40 minutes, or until toothpick inserted into the center comes out clean.
- Slice and enjoy!
-This recipe has been adapted from Civilized Caveman Cooking -Feel free to swap almond butter for peanut butter, although this will result in the recipe no longer being Paleo-friendly. -Other tasty additions to top of loaf, along with walnuts, include dark chocolate chips and coconut flakes.
Related On Organic Authority
Chocolate Chip Peanut Butter Banana Bread: Make Your Gluten-Free Friends Smile
Irresistible Gluten-Free Vegan Banana Bread Recipe
8 Scrumptious Paleo Bread Recipes for Breakfast and Beyond
Photos by Kate Gavlick