Recipe: Banana bread
The key to success for this all-time favorite is using well-ripened bananas that are covered with brown speckles. Banana bread is a favorite for premarathon carbohydrate loading and for snacking during long-distance bike rides and hikes. Add some peanut butter and you’ll have a delicious sandwich that’ll keep you energized for a long time.
Ingredients:
- 3 large well-ripened bananas
- 1 egg
- 2 tablespoons oil, preferably canola
- 1/3 cup (80 ml) milk
- 1/3 to 1/2 cup (65 to 100 g) sugar
- 1 teaspoon (5 g) salt
- 1 teaspoon (5 g) baking soda
- 1/2 teaspoon 2.5 g) baking powder
- 1 1/2 cups (210 g) flour, preferably half whole wheat and half white
Preparation:
- Preheat the oven to 350 °F (180 °C).
- Mash bananas with a fork.
- Add egg, oil, milk, sugar and salt. Beat well.
- In a small bowl, blend the baking soda and baking powder into the flour. Gently stir the flour mixture into the banana mixture. Stir for 20 seconds or until moistened.
- Pour into a 5- x 10-inch (12,5 x 25 cm) loaf pan that has been lightly oiled, treated with cooking spray, or lined with waxed paper.
- Bake for 45 minutes or until a toothpick inserted near the middle comes out clean.
- Let cool for 5 minutes before removing from pan.
Nutrition information:
- 1,600 total calories; Yield: 12 slices
- 135 calories per slice;
- 24 g carbohydrate;
- 3 g protein;
- 3 g fat
Author Nancy Clark MS, RD
Recipe from Nancy’s Sports Nutrition Guidebook
