As the summer is approaching, my prefered foods change – I crave much more fresh foods, salads & all the eggplants (they are awesome, what can I say).
Staying close to the stove, in all that heat is definitely not my favorite summer activity – I can only imagine it’s not your favorite neither.
Therefore, I choose preparing foods that are either low maintance, i.e. drop them in the oven & go about your day until it’s done or that require no cooking.
The bread I’m about to share with you belongs to the first caterogy – it’s extremely low maintance. Basically, you drop the ingredients into your food processor, let it do the work for a minute or so while oven is warming up, drop the batter into the oven & come back a half hour later with a toothpick.
And a result is incredibly delicious. Nourishing as well.
My favorite kinda recipes!
Also, now that I shared one savory recipe, I can go back to what I truly love! 😀
Joking aside, I know you may have expected more zucchini, but I had an urge to share this bread before the summer fully hits us. It’s just that worth sharing & full with goodies!
Not to mention that the weather here looks more like fall – which calls for comfort foods such as banana bread.
It’s bound to become your favorite breakfast EVER. Goes perfectly with berry jam, in case you wondered. The taste is super rich & a bit chocolaty.
You’ll need some ripe bananas – which I suggest always having. At the very least, you can freeze them & make a nice-cream whenever you feel like it.
A medium banana covers around 12% DV for potassium.
You want to have enough potassium in your diet. It plays a role in every single heartbeat. It lowers our blood pressure, which is extremely important if your diet is rich in sodium – it cancels out effects of sodium. These two kinda play together in the body.
Before & after exercise, potassium rich foods are a great idea – they’d prevent muscle weakness and cramps. Also a good idea if you’re experiencing cramps during your luteal phase of the cycle.
Potassium also helps keeping our bones strong and dense, and this is important for women. It protects us from osteoporosis. (1)
Therefore, potassium intake is a must-have in a self-loving food world!
Although bananas are popular because of their potassium, that’s not the only goodie they offer. They actually cover around 8% of our magnesium needs. Magnesium is a big one – it’s a part of more than 300 enzymes that regulate important functions in our bodies. It also helps our bones, heart & muscles.
If that’s not enough of a reason for you to enjoy this amazing bread tomorrow morning, bananas also keep your brain healthy & helps producing “happy hormones” (serotonin + norepinephrine). What a way to start your day!
Also, vitamin B6 may help with PMS (along with other B vitamins, make sure to consume vitamin B rich foods if you’re suffering from PMS – it helps a lot). (2)
And fiber, lets not forget the fiber! Actually, this whole bread is bursting with fiber – your poop will be awesome! I know it’s not the sexiest subject, but lets face it – what comes in, must come out. Healthy poop is incredibly important, so let us not be shy (although you can giggle a bit, can’t blame you). And fiber play a crucial role when it comes to healthy poop. Therefore, make sure you get 30g of fiber daily, I’d go with 40g. Translated to food – in one word – plants. No need for measuring. 😉
Speaking of fiber, carob contains around 5g in just a tablespoon! You guys know already I’m in love with carob – if you don’t, go check out my Carob Almond Butter. It’s incredible. I’m obsessed with it more than with peanut butter. Never thought anything could beat peanut butter, but it happened!
Carob is also a great calcium source – better than milk. It’s a common misconception that you must consume dairy in order to get your calcium. There are other sources for those who are allergic or sensitive.
Carob offers us other minerals as well – more potassium & magnesium, but also iron. Many women are suffering or almost suffering from iron deficiency, so I’d recommend grabbing every opporturnity to improve our intakes. (3) (Keep in mind, too much is also not good enough – in fact, it can be a serious problem. For details, check this article – it’s great).
We’ll also be using whole grain spelt flour; it’s one of my favorite grains. It’s rich in fiber, iron, phosphorus, copper & magnesium. It also contains essential amino acids & healthy fatty acids.
Another beautiful grain we’ll be using are the all-mighty oats. One of the best parts of everydelicious breakfast. At least for me; starting with classic oatmeal, to baked one, to pancakes, breads, smoothies – they’re super easy to incorporate in any kind of breakfast, and a great source of fiber.
They are also one of the richest fat sources among grains – mostly unsaturated fatty acids, which we need.
Oats also contain good quality protein, which, combined with eggs or chia “eggs” we’ll be using gets even more bioavailable.
Now to the micronutrients – oats are all-mighty, seriously. Manganese, Phosphorus, copper, iron, selenium, magnesium, zinc, vitamin B1, antioxidants (Avenathramides, polyphenols) – it’s clear why we should include them in our breakfast as often as possible.
We’ll also be using eggs, which you can substitue for chia eggs – I do this often, just because chia seeds are awesome & I love them.
But eggs are also rich in nutrients, nothing wrong with eggs. They’ll give us vitamin B12, which is found only in animal food sources & incredibly important. So, feel free to mix the two based on your needs.
To sum up,
Loving, gentle nutrition:
- Bananas: potassium, magnesium, B6, vitamin C, fiber
- Carob: calcium, magnesium, potassium, iron, fiber, polyphenols
- Whole grain spelt flour: fiber, iron, phosphorus, copper, magnesium, essential amino acids & healthy fatty acids
- Oats: Manganese, Phosphorus, copper, iron, selenium, magnesium, zinc, vitamin B1, antioxidants, fiber, unsaturated fatty acids
- Eggs: vitamin A, folate, pantothenic acid, vitamin B2, B12, phosphorus, selenium, Vitamin E, D, K & B6, zinc & the best protein
- Honey: a bit of minerals + vitamins, phenolic acid & flavonoids, enzymes
BANANA CAROB BREAD
Nutrient rich, easy, perfect for breakfast
- 3 ripe bananas medium
- 1/3 cup (70g) carob powder
- 2/3 cup (95g) rolled oats
- 1 cup (180g) whole grain spelt flour
- 1 tsp baking soda
- 1 tbsp (35g) honey
- 2 eggs
Preheat the oven at 350°F / 180 ºC.
Put all ingredients into food processor & mix until combined.
Pour the batter into a parchment lined loaf pan & bake for ca. 30 - 35mins.
Check with a toothpick - if it comes out clean, it’s done.
Let it cool down completely & enjoy!
Let me know how it turns out – I know you’re gonna love it! Snap a pic & share it on ‘Gram with #ninasempire 🙂
Also guys, don’t be shy to reach out – I know you’re reading. I’d be super glad to hear your feedback!
Lots of love,