If you are stuck in quarantine with way too much time on our hands, what better time to bring a new recipe into your kitchen? In our case, it was banana bread! Surely we have all found ourselves in the situation where we have bananas that have ripened too much to eat raw and you are unsure what to do with them. In this case, banana bread is a great option, which makes a tasty breakfast, snack, or dessert.
Recipe and price
|
Amount (g or ml) |
Price for 4 person (EUR) |
|
|
Bananas |
500 |
0.65 |
|
Coconut oil |
80 |
1.28 |
|
White flour |
130 |
0.14 |
|
Buckwheat flour |
70 |
0.20 |
|
Salt |
3 |
0.00 |
|
Baking powder |
4 |
0.03 |
|
Oats |
70 |
0.11 |
|
Chia seeds |
10 |
0.02 |
|
Sesame |
10 |
0.02 |
|
All together |
2.40 |
Banana bread is quick and easy to make. First, we crush the bananas to form a paste and then add coconut oil. This mixture is best at room temperature so it will mix more nicely. We then add flour, a pinch of salt, and baking powder to the liquid. Once we see how liquid the mixture is, we can add oat flakes to balance it out. In our case, we used a combination of white and buckwheat flour, but you can use any types you wish.
We also added whole oats at the end to make our banana bread even more nutritious. These could also be ground and added in as a flour. Finally, the mixture is poured into a metal pan and sprinkled with sesame and chia seeds. We popped it into a preheated oven at 180° for about 40 minutes. Once ready, this banana bread is a great way to start the day with some tea or coffee, and can even have your favourite spreads put onto it.
The price of our banana bread for 4 people came out to 2.40 €, so 0.80 € per person. If you make it for yourself and significant other, you get two great breakfasts out of it (that is if you can keep yourself from eating it all the first day!).
Nutritional value
|
|
|
% From daily needs |
|
|
Energy |
500.45 |
kcal |
25.00 |
|
Proteins |
8.23 |
g |
14.70 |
|
Total fats |
23.55 |
g |
53.50 |
|
Carbohydrates |
69.91 |
g |
|
|
Starch |
19.55 |
g |
|
|
Sugar |
15.89 |
g |
|
|
Fibers |
7.35 |
g |
29.40 |
|
Calcium (Ca) |
103.53 |
mg |
10.40 |
|
Iron (Fe) |
2.22 |
mg |
22.20 |
|
Magnesium (Mg) |
107.00 |
mg |
26.70 |
|
Phosphorus (P) |
240.97 |
mg |
34.40 |
|
Potassium (K) |
718.44 |
mg |
35.90 |
|
Sodium (Na) |
296.79 |
mg |
54.00 |
|
Zinc (Zn) |
1.45 |
mg |
14.50 |
|
Copper (Cu) |
0.37 |
mg |
41.40 |
|
Manganese (Mn) |
1.15 |
mg |
50.00 |
|
Selenium (Se) |
16.45 |
µg |
32.90 |
|
Vitamin A |
3.75 |
µg |
0.40 |
|
Vitamin E |
0.25 |
mg |
1.70 |
|
Vitamin D |
0.00 |
µg |
0.00 |
|
Vitamin C |
10.92 |
mg |
10.90 |
|
Thiamin (B1) |
0.20 |
mg |
15.30 |
|
Riboflavin (B2) |
0.15 |
mg |
10.00 |
|
Niacin (B3) |
2.69 |
mg |
18.50 |
|
Pantothenic acid (B5) |
0.69 |
mg |
11.50 |
|
Vitamin B6 |
0.60 |
mg |
39.70 |
|
Folic acid (B9) |
47.60 |
µg |
11.90 |
|
Vitamin B12 |
0.00 |
µg |
0.00 |
|
Vitamin K |
2.10 |
µg |
3.00 |
Though the banana bread is not a complete meal, it still manages to introduce a lot of nutrients in a tasty way! We consumed 25% of our daily caloric requirements, 29.40% of our fibre requirements, 53.5% of our fat requirements, and 14.7% of our protein requirements. This snack also gave us quite a few minerals, with 26.7% of our daily magnesium requirements, 35.9% for potassium, 32.9% for selenium, and a bit less for our zinc and calcium. Though the banana bread does contain some vitamins, you do not get many from them. This breakfast is best enjoyed with a side of fruit!
If you have questions about today’s food (or ideas for future cooking) then feel free to write to us at info@hungry-pumpkin.com and we will get back to you!
Have a great weekend!
The Hungry Pumpkin Team
