Omega-Rich Oat Banana Bread
I love banana bread, so I set out on a mission to create a more balanced and nutrient dense version with more fiber, protein and healthier fat, versus traditional banana bread. I’m so pleased with how this Omega-Rich Oat Banana Bread recipe turned out! My parents just happened to come up the day after I perfected this recipe and they got to try it as well. I’m happy to share that my mom, who is an excellent cook and baker, gave it her stamp of approval! #winning
I didn’t set out to make this a vegan recipe, but it just so happens to be dairy free, egg free, oil free and plant powered with oats, bananas, avocado, flax meal and pure maple syrup. All of this plant-based goodness provides a whopping 5 grams of fiber per slice! I also added hemp seeds for more protein and omega-3 fatty acids. Without proper planning, many vegans fall short of omega-3 fatty acids, which are important for cardiovascular health and brain health. I used Manitoba Harvest raw hemp hearts, which you can purchase at most natural food stores, like Whole Foods or here.
This banana bread is also lower in sugar and the primary sugar sources in this recipe, bananas and date sugar, also boost the fiber content. A diet rich in fiber is key to keeping our gut healthy and providing better blood sugar management. So, you can enjoy this banana for breakfast without a mid-morning sugar crash!
Cheers to a healthy gut and avoiding a sugar coma!
While the cooking time is about an hour, this banana bread is super easy to make. So, if you’re entertaining this holiday season, grab some bananas and avocado and make this recipe! To make sure the bread is sweet enough, use really ripe bananas; the browner the better. A quick way to ripen your bananas is to place them in a brown paper bag, tightly close the bag and store in a dark place for 2-3 days. Lastly, you can find date sugar, which is simply dehydrated, ground dates, at most health foods stores or online. I like to use Bob's Red Mill or Aunt Patty's. If you don’t have date sugar, you can use brown sugar, however brown sugar does not contain fiber, so you’ll lose some of the nutritional benefit of the original recipe.
I hope you and your family enjoy this recipe as much we did! As always, I love your feedback. So, leave a comment and let me know your thoughts. Feel free to take a photo, post it to Instagram and tag #benutrition.
Omega-Rich Oat Banana Bread
Prep time: 10 mins | Cook time: 50-60 mins | Total time: 60-70 mins
- 1.5 cup old fashion oats, ground (use gluten free oats if necessary)
- 1 tsp baking soda
- 1/2 tsp salt
- 2 tablespoons raw hemp seeds
- 1 tsp cinnamon
- 1/4 cup date sugar
- 1 tablespoons flax meal
- 2.5 tablespoons water
- 3 medium bananas, ripe
- 2 tablespoons pure maple syrup
- 1/2 small avocado
- 1 tsp pure vanilla extract
- 1/4 cup walnuts, crushed
- Preheat your oven to 350ºF (176ºC), and lightly grease a 9 x 5 (23cm x 13cm) loaf pan (I used coconut oil spray).
- Make the flax egg by combining flax meal with water in a small bowl and let it rest for about 5 minutes.
- Mash the bananas and avocado (I pureed mine in a mini-food processor to save time).
- Make your oat flour, by pulsing old fashion oats into a flour consistency (if necessary).
- In a large bowl, combine oat flour, baking soda, salt, cinnamon, date sugar and hemp seeds. Stir until well combined with a wooden spoon and set aside.
- Combine mashed bananas, avocado, maple syrup, vanilla and flax egg. Stir until well combined.
- Pour the wet ingredients into the dry ingredients and stir gently. Do not over mix.
- Pour the batter into the loaf pan, spreading it out evenly, and bake for 55-60 minutes, or until a toothpick inserted into the middle comes out clean (baking time will vary by oven. I baked for 60 minutes).
- Remove from oven and let cool for about 10 minutes before transferring to a cooling rack to cool completely. Total cooling time is about 20 mins.
Nutrition Info (per slice):
211 calories (61 from fat), 383mg sodium, 7g fat, 35g carbohydrate, 5g dietary fiber, 5g protein