Recipes

Banana Bread

Oct 17, 2019

The key to success for this all-time favourite is using well-ripened bananas that are covered with brown speckles. Banana bread is a favourite for pre-marathon carbohydrate loading and for snacking during long-distance bike rides and hikes. Add peanut butter and you’ll have a delicious sandwich that’ll keep you energised 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 salt

1 teaspoon baking soda

1/2 teaspoon baking powder

1 1/2 cups (210 g) flour, preferably half whole wheat and half white

Optional: 1/2 cup chopped nuts

Directions

  1. Preheat the oven to 350 °F (180 °C).
  2. Mash bananas with a fork.
  3. Add egg, oil, milk, sugar, salt, baking soda, and baking powder. Beat well.
  4. Gently blend the flour (and nuts) into the banana mixture. Stir for 20 seconds or until moistened.
  5. Pour into a 4- × 8-inch (10 × 20 cm) loaf pan that has been lightly oiled, treated with cooking spray, or lined with waxed or parchment paper.
  6. Bake for 45 minutes or until a toothpick inserted near the middle comes out clean.
  7. Let cool for 5 minutes before removing from pan.

Yield: 12 slices

Nutritional information:

1,600 total calories; 135 calories per slice; 24 g carbohydrate; 3g protein; 3 g fat

 

 Reprinted by permission from N. Clark, Nancy Clark’s Sports Nutrition Guidebook, 6th ed. (Champaign, IL: Human Kinetics, 2020).

Sports nutrition guidebook

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