Health Library

Ingredients:

• 4 ripe bananas, mashed
• 1/2 cup brown sugar
• 1/2 cup unsweetened applesauce
• 1 teaspoon vanilla extract
• 1 egg
• 1 1/2 cup whole wheat flour
• 1/2 cup ground flax seed
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1/3 cup walnuts, chopped

Directions:

1. Preheat oven to 350 degrees and lightly grease a loaf pan.
2. In a large bowl, combine mashed bananas, brown sugar, applesauce, vanilla, and egg; beat well with a mixer.
3. In separate bowl, whisk together flour, ground flax seed, baking powder, baking soda, cinnamon, nutmeg and salt. Add dry ingredients to wet mixture and beat together until batter is moist. Fold in half of the chopped walnuts.
4. Pour batter into lightly greased loaf pan and sprinkle the rest of the walnuts evenly on top. Bake for 1 hour or until golden brown (check to make sure toothpick in center. comes out clean). Let bread cool for 10 to 15 minutes and then enjoy.

Yield:

12 servings

Source:

Dana-Farber Brigham Cancer Center

Nutrition Tip

The naturally sweet flavor of bananas, rich blend of spices, and nutty flavor from the walnuts, makes this recipe the perfect treat for a cold winter day. Walnuts are a great source fiber and protein, as well as minerals, including copper, manganese and magnesium.

Walnuts are also an excellent source of heart-healthy omega-3 fats, specifically alpha-linolenic acid, and antioxidants, such as ellagic acid. Studies have consistently found that these fats play an important role in repairing cell membranes, lowering blood pressure, supporting the immune system. They also boast anti-inflammatory properties.

Try adding walnuts to your baked goods, salad, or breakfast cereals. They’ll add a nice nutty and savory flavor to your dish while also giving you health promoting benefits.