Banana Nut Bread made with Whole Grain Flour

The delicious banana nut bread recipe contains 50% whole grain flour thus providing you with some fiber in your diet. Enjoy a piece of bread with skim milk in the morning and you have a breakfast of less than 350 kcals. Remember: eat in moderation!

1 loaf = 12 servings        

Nutrition Value of 1 serving:

254 Kcals     36.3 g of Carbohydrate (2.6 g Dietary Fiber)     11.3 g Fat     4.2 g Protein

  • 8 tbsp (1 stick) butter at room temperature
  • ¾ cup sugar     Image
  • 2 eggs
  • 1 cup all-purpose flour
  • 1 tsp baking soda dissolved in 1 cup of hot water
  • ½ tsp salt
  • 1 cup whole wheat flour
  • 3 large ripe mashed bananas
  • 1 tsp vanilla extract
  • ½ C walnuts, coarsely chopped

Directions:

  1. Preheat oven to 350o
  2. Grease the pound pan
  3. Cream butter and sugar till light and fluffy
  4. Add eggs one at a time beating well after each addition
  5. Sift all-purpose flour and salt together
  6. Add baking soda dissolved in hot water
  7. Stir in whole wheat flour and mix well
  8. Fold in mashed bananas, vanilla extract, and walnuts
  9. Pour mixture into pan and bake 50-60 minutes or till the cake tester comes out clean
  10. Let it cool for 10 minutes before removing the loaf from the pan
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Breakfast: important meal!

Have a balanced breakfast that consists of carbohydrates and protein!

  1. Carbohydrates: choose “complex” carbs that will provide soluble fiber. It will slow stomach emptying and help you feel fuller longer. Good sources are oatmeal, whole wheat bread, brown rice, apples, and kidney beans
  2. Protein: good lean sources of protein are chicken, turkey, fish, eggs, milk, yogurt, beans, and lentils

Breakfast ideas: less than 360 calories 

1) 1 large egg cooked in minimum oil with chopped tomatoes and green peppers, 2 slices of whole wheat toast, and 1 cup of skim milk or 100% fruit juice
2) 1 large egg (cooked in minimum oil) wrapped in a 6 in. whole wheat tortilla with 2 Tbsp of salsa, 1/2 cup of skim milk with Cheerios
3) 1/2 cup of oat meal with 1 cup of skim milk and 1 medium apple
4) 2 whole grain waffles with 1 tbsp nut butter (ex. peanut butter) and 1 cup of skim milk
5) 1 hard-boiled eggs with 1 tbsp of nut butter, 1 slice of toast and 1 cup of skim milk
6) 1 slice of whole wheat toast with 1 tbsp nut butter, 1 cup of skim milk and 1 serving of fruit

Are Carbohydrates Bad?

Carbohydrates are the main source of energy for our brain.  Dietary Guidelines for Americans 2010 recommend 45-65% of the calories from carbohydrates.  If we deprive ourselves of this essential nutrient, we won’t have the proper energy for our daily routine. Lack of carbs in the diet can make us feel tired, weak and light-headed.

When it comes to eating carbohydrates, here are two simple tips:

A. Eat the right type of carbohydrateThere are two types of carbs: simple and complex

  • Simple: white bread, refined rice or pasta, milk, candies, sodas
  • Complex: vegetables, some fruits, whole-grain, legumes (peas and beans), brown rice

Complex carbohydrates are a good source of dietary fiber and fiber is important for a healthy digestive system. Soluble fiber also helps lower cholesterol and slow the digestive system making us feel full. The feeling of fullness will prevent us from overeating. Simple carbs do not have fiber and are processed quickly in our bodies. But not all simple carbs are bad. For example, milk is a source of protein and carbohydrate and provides calcium that is necessary for strong bones.

B. Eat in proper portions:

Carbohydrates should be part of every meal in the form of whole grain bread, brown rice, fruit, and chickpeas, but in proper portions. Check out the link below to learn more about appropriate portion sizes.

portion-control-guide

http://www.webmd.com/diet/printable/portion-control-size-guide

ENJOY FOOD …in moderation!