Saturday, November 28, 2020

Make it: Vegan banana bread

Fat-Free Banana Bread (Vegan)

I follow a whole food, plant-based (WFPB) diet, and rarely bake treats for myself, because most baked goods have lots of ingredients that I simply won’t eat. This recipe for banana bread not only meets my dietary requirements, but also produces a dense, moist banana bread that is surprisingly delicious, considering the lack of oil, eggs, or most other ingredients normally found in banana bread recipes.

Ingredients:

  • 5 ripe bananas
  • 1 cup (vegan) sugar *(see note at the bottom)
  • 1 teaspoon vanilla
  • 2 cups whole wheat flour
  • 1 teaspoon baking powder
  • 1⁄2 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1⁄4 cup water

Directions:

  • Preheat oven to 350 degrees Fahrenheit.
  • In a large bowl, mash bananas with sugar and vanilla, until combined and creamy. Then mix in the water (you can also use a blender to make the blending easier!).
  • In a smaller bowl, sift together the flour, baking soda, baking powder, and cinnamon.
  • Add the dry mixture to the wet mixture, and stir until everything is just mixed. You don’t want to over-mix, or the bread will be dry.
  • Pour batter into sprayed loaf pan and bake for one hour. Enjoy!

Nutrition Information: servings per recipe: 12 | Serving Size: 1/12th of recipe | Calories: 278.3 kcal; total fat: 0.7 g; saturated fat: 0.1 g; trans fat: 0 g; cholesterol: 0 mg; sodium: 94.5 mg; carbohydrates: 42.6 g; fiber: 3.4 g; sugar: 22.9 g, protein: 3.2 g

Recipe adapted from Food.com

Note on vegan sugar: Most white sugar that can be found in the grocery store has been bleached by charred animal bones. “Vegan” sugar is sugar that hasn’t been bleached by animal bones.

Most sugarcane sugar in the US has been bleached by bones, while a lot of beet sugar has not. 
I usually use demerara sugar at home when I bake anything with dry sugar (some recipes can have agave syrup, molasses, or maple syrup substituted for sugar, while others will get wrecked by the extra liquid). Demerara sugar is cane sugar, but it has been minimally processed (i.e., no bones).

 

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MB (Marybeth) Mitcham holds undergraduate degrees in the biological and human development sciences, a MPH, and is near completion of her Ph.D. When not working as a public health professional or professor of biology, this ADK 46-R can be found climbing all over the anorthosite of the Adirondack High Peaks, writing odd things, or munching on eggplant bacon.


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2 Responses

  1. reader says:

    What do you spray your pan with?

    • MB says:

      Oil spray. I have a sprayer into which I can pour oil, so that I don’t have to worry about added chemicals. The oil added is negligible, so the recipe is still considered fat-free. I hope that this helps!

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