Banana Nut Bread

This isn’t your average banana bread. It’s light, moist, and just sweet enough—without tipping you into a blood sugar spiral. Perfect as a grab-and-go breakfast, a recovery snack, or something to settle a craving without derailing your day. It freezes well too, so you’ve always got a slice of comfort on standby.

Serves: 2 loaves (about 26 slices)

Time: 1 hour 10 minutes

Per slice: 124 kcal | 2g protein | 20g carbs | 4g fats | 1g fibre

Ingredients:

• 7 ripe bananas, mashed

• 120 ml apple sauce

• 4 tbsp butter, softened

• 180g light brown sugar

• 4 large egg whites

• 1 tsp vanilla extract

• 380g plain flour

• ½ tsp salt

• ½ tsp baking soda

• 85g walnuts, chopped

Method:

1. Preheat & prep.

Preheat the oven to 180°C (350°F). Lightly grease two loaf tins with baking spray or line with parchment.

2. Mix the dry stuff.

In a medium bowl, combine the flour, baking soda, and salt. Set aside.

3. Cream the butter & sugar.

In a large bowl, cream together the softened butter and brown sugar using a wooden spoon or hand mixer until smooth and fluffy.

4. Add wet ingredients.

Add the egg whites, vanilla extract, and apple sauce. Whisk together until fully combined and glossy.

5. Bring it together.

Gradually stir in the dry ingredients to the wet mix, blending gently until just combined. Fold in the mashed bananas.

6. Fold in the nuts.

Stir through the chopped walnuts. This should be the last thing before it goes into the tin.

7. Bake.

Pour the batter evenly into the two tins. Bake in the middle shelf of the oven for around 50 minutes, or until a knife inserted into the centre comes out clean.

8. Rest & slice.

Remove from the oven and allow to cool in the tin for 20 minutes. Then transfer to a rack to cool completely before slicing—it’ll be easier and cleaner.

Why it works:

Bananas bring slow-release carbs and potassium, egg whites and walnuts offer a light hit of protein and healthy fats, and there’s zero need for oil or refined flour. The balance makes it great for stable energy, mood support, and recovery—especially when cravings are high or you need something comforting but aligned.

🔁 Swap It / Add To It:

• Not into nuts? Leave them out or try pumpkin seeds.

• Want extra protein? Pair a slice with Greek yoghurt or a collagen latte.

• For a Reset-friendly version: go half flour, half oat flour, reduce sugar slightly, and keep portions to 1 slice per serving.