Athletes Appetite

GLUTEN FREE, DAIRY FREE, SOY FREE, AND NUT FREE OPTIONS AVAILABLE

Banana bread has always been a classic in my family. My dad originally taught me how to make it. From there, we adjusted the recipe until it was just perfect. Now I often take banana bread along to competitions to eat for a light pre-race breakfast. Banana bread is a great, tasty source of carbohydrates and other nutrients that can aid in recovery. Banana’s themselves can reduce inflammation and give a faster recovery time. All together banana bread is the perfect meal for athletes of every level.

Banana bread is one of the easiest breads to make. It does not need time in the fridge or time to rise. Simply mix together the wet and dry ingredients separately, then combine and bake! For this specific banana bread recipe, all you need is three bowls, a large spoon, and a bread pan. No mixers, or special equipment! It is simply the tastiest, easiest, and healthiest banana bread recipe around!

Nutritional Facts by Ingredient:

Almond flour: Rich in protein, healthy fats, and vitamin E (a powerful antioxidant). It supports muscle repair and reduces inflammation, which is critical for athletes. The fiber also promotes sustained energy.

All Purpose Flour: Provides quick-digesting carbohydrates, essential for replenishing glycogen stores after intense exercise.

Cinnamon: Cinnamon has anti-inflammatory and antioxidant properties. It helps stabilize blood sugar levels, preventing energy crashes during exercise.

Eggs: Eggs are a whole protein, aiding in muscle repair and growth.

Banana’s: Bananas bring a natural source of energy with quick-digesting carbs. The potassium helps prevent muscle cramps and supports hydration.

This banana bread recipe provides proteins, carbs, healthy fats, and other nutrients in order to create a healthy pre or post-workout meal for athletes.

When making banana bread make sure that your banana’s are very ripe. Otherwise, the bread will be very bland. Ripe banana’s will have dark spots across the entire banana. They offer the perfect sweetness for banana bread without adding too much extra sugar. Make sure that your banana’s have dark spots and are very ripe before using them to make the bread.

Allergy Substitutions:

• In order to make this recipe gluten free, use King Arthur’s Gluten Free Measure for Measure Flour. I am gluten free and this is the flour I use every time I make this recipe.
• In order to make this recipe nut free, use one full cup of all purpose flour instead of 1/2 cup of almond flour and 1/2 cup of all purpose flour. This may leave the bread to be more dry than normal but will work decently well.
• This recipe is already dairy free and soy free.

Ingredients:

• 1/2 cup Almond Flour- you can substitute one full cup of all purpose flour to accommodate for a nut allergy.
• 1/2 cup All Purpose Flour- I use King Arthur’s Gluten Free Measure for Measure Flour
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp cinnamon
• 2 eggs beaten
• 2-4 bananas- choose the amount based on how sweet you want the bread to be. I typically use 2 bananas.
• 1/2 cup vegetable/canola oil
• 1/2 cup sugar

Kitchen Equipment:

• One small bowl for beating eggs and mashing bananas. Also used for combining wet ingredients.
• One large bowl to add the wet ingredients to the dry ingredients
• Large spoon
• Fork
• Potato masher(optional)
• Bread pan
• Cooking spray
• 1/2 cup
• 1 tsp

Directions:

To make this banana bread recipe, start by beating the eggs in a small bowl. Then add the bananas and mash using a large spoon or a potato masher(the potato masher works best). Combine the eggs and bananas thoroughly and add the vegetable oil and sugar. Then grab a large bowl and add the almond flour, all-purpose flour, baking powder, baking soda, and cinnamon. Make a well in the center and add the wet ingredients. Combine until there are no lumps left in the batter. Spray the bread pan and add the batter. Bake at 350°F for 55-60 minutes, but make sure to check the bread at 50 minutes. Take the bread out and let it cool for 15-30 minutes and then cut. Store the banana bread in a large container in the refrigerator for up to one week. Alternatively, put it on a cutting board covered with tin foil on the counter for a shorter shelf life(3-4 days).

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