Banana Bread - Healthy for runners



check out my Healthy Banana Walnut Muffin (or Bread) Recipe! It’s high in complex carbs, fiber, protein and healthy fats, without the oil, butter, egg yolks and white flour found in other recipes.


Claire’s Healthy Banana Walnut Muffins or Bread
This recipe usually yields about 18 muffins, depending on what kind of tray you’re using, and is more than enough for one loaf tin.
1/3 cup natural (unsweetened) applesauce
¾ cup brown sugar (I like using part light part dark brown)
3 egg whites
3-4 very ripe bananas (mash in a separate bowl) – the riper, the better!
1/3 cup water
1 tsp vanilla
1 2/3 cups whole wheat flour
Small handful of oats (optional – I add for texture and increased nutritional value)
1 tsp baking soda
¼ tsp baking powder
Dash of salt
½ tsp cinnamon
Mini dark chocolate chips or choc chunks, to taste (optional) – if baking mainly for pre/post run snacks, I don’t use chocolate
¼ cup chopped nuts (or to taste) – I like using walnuts, and I place a whole walnut on top of each muffin or the bread

-Preheat oven to 350 degrees F (176 degrees C)
-Mix applesauce and sugar
-Stir in eggs, mashed bananas, water and vanilla
-Stir in dry ingredients
-Pour a tiny bit of vegetable oil onto a paper towel, and grease the muffin tin or loaf pan.  You can also sprinkle a bit of flour onto the pan after greasing it to make it easier to remove. I prefer to not use muffin cups, but up to you!
-Pour mixture into a greased tin – if doing muffins, fill 2/3 the way.
-Sprinkle a small amount of mini chocolate chips and mixed nuts on top, if you wish
-Bake for until knife comes out clean. Baking time will vary depending on your oven and whether you’re doing bread or muffins. For the bread, I’d set the timer for 35 minutes and check on it after that. For the muffins, I’d set the timer for about 15-20 minutes and keep an eye on them after that. I like to undercook very slightly and then leave in pan for for 5-10 minutes.
-Cool for at least 5 minutes (or as long as you can keep your hands off of them!)
Then, ENJOY!
I usually leave a few out for the next day or two, and I freeze the rest (once completely cooled). All you have to do is throw them in the microwave for 30 seconds or so, and they’re nearly as good as freshly baked!

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