Monday, September 21, 2015

Peanut Butter Banana Bread: Making Healthier Recipes

This weekend I took a recipe I knew I liked and tweaked it to make it healthier.

My Great Grandmothers Banana Bread Recipe:

Ingredients:
3/4 cups Butter
3 cups Flour
1 1/2 teaspoon Salt
1 1/2  teaspoon Baking Soda
1 1/2 teaspoon Vanilla Extract
1 1/2 cup Sugar
4 Eggs
4 over-ripe Bananas
3/4 cup Walnuts

Directions:
Preheat oven to 350
Mix butter, eggs and sugar
Mash bananas and add salt, baking soda and vanilla
Mix everything together
Bake for 1 hour
Makes 2 loaves

Nutrient Facts:


Grandma Helen's Banana Bread
Portions: 20 (2 loaves)
Limits Amount Per Portion
Total Calories 232 Calories
Empty Calories* 99 Calories
Added Sugars 57 Calories
*Calories from food components such as added sugars and solid fats that provide little nutritional value.
Empty Calories are part of Total Calories.
Nutrients Amount Per Portion
Protein 4 g
Carbohydrate 35 g
Dietary Fiber 1 g
Total Sugars 18 g
Added Sugars 14 g
Total Fat 9 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 3 g
Cholesterol 55 mg
Minerals Amount Per Portion
Calcium 15 mg
Potassium 140 mg
Sodium 288 mg
Copper 129 µg
Phosphorus 61 mg
Vitamins Amount Per Portion
Vitamin A 53 µg RAE
Vitamin C 2 mg
Vitamin K 1 µg
Folate 67 µg DFE
Choline 27 mg

My Vegan Peanut Butter Banana Bread:



Ingredients:
1/2 cup Unflavored Almond Milk
3 cups Flour
1 teaspoon Salt
2  teaspoon Baking Soda
2 teaspoon Vanilla Extract
1  cup Brown Sugar (1/4 cup to sprinkle for crust)
6 Brown, over-ripe Bananas
1 cup Peanut Butter

Directions:
Mix everything together



Bake for 1 hour at 350
Makes 2 loaves

Nutrient Facts:


Vegan PB Banana Bread
Portions: 20 (2 Loaves)
Limits Amount Per Portion
Total Calories 213 Calories
Empty Calories* 39 Calories
Added Sugars 36 Calories
*Calories from food components such as added sugars and solid fats that provide little nutritional value.
Empty Calories are part of Total Calories.
Nutrients Amount Per Portion
Protein 6 g
Carbohydrate 34 g
Dietary Fiber 2 g
Total Sugars 15 g
Added Sugars 9 g
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Cholesterol 0 mg
Minerals Amount Per Portion
Calcium 28 mg
Potassium 260 mg
Sodium 296 mg
Copper 290 µg
Iron 3 mg
Magnesium 63 mg
Phosphorus 71 mg
Vitamins Amount Per Portion
Vitamin A 156 µg RAE
Vitamin C 3 mg
Vitamin E 6 mg AT
Vitamin K 0 µg
Folate 122 µg DFE
Niacin 3 mg
Choline 14 mg
www.SuperTracker.usda.gov


Analysis: By switching the butter and eggs in the original recipe for almond milk and extra bananas, my vegan version is much healthier. With fewer calories, less saturated fat and no cholesterol, my version also contains more protein, calcium and vitamin A than my great grandmothers recipe.


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