Climber-Friendly Recipes: Whole Wheat Banana Bread

By Liz Haas ,

It's tempting to swing by your local bakery for a sweet treat on the way to the crag or before an early-morning training session, but the blood-sugar spike and subsequent crash from low-fiber, sugary muffins, and breads will leave you shaking and snacking an hour later. Instead, try this delicious fiber-rich, 100-percent whole grain twist on the classic banana bread recipe for long-lasting energy in a healthy comfort-food package. Each slice packs nearly 20 percent of your daily fiber along with 6 grams of protein. You'll also skip the saturated fat in traditional butter-filled baked goods, without sacrificing taste or moisture. 

Ingredients

  • 2 cups whole wheat flour
  • 1/2 cup ground flax seed
  • 1/4 cup wheat germ
  • 1/2 cup unsweetened apple sauce
  • 1/2 cup honey 
  • 3 eggs
  • 3 bananas, mashed 
  • 1 teaspoon vanilla
  • 1 tablespoon cinnamon
  • 1 tablespoon baking powder
  • 1.5 teaspoons baking soda
  • 1 teaspoon salt
  • Optional: 1/2 cup walnuts

Directions

  1. Preheat oven to 350°F.
  2. Place all ingredients in a large bowl, and beat together until fully combined.
  3. Pour dough into a large, greased and floured bread pan.
  4. Bake for 1 hour, or until top is golden and a toothpick inserted into the loaf comes out clean.
  5. Cool for 5 minutes before removing from pan. 

Tip: Top with peanut butter or cream cheese for a delicious sandwich.

Nutrition (Per 1 slice, 1/12 of loaf)

Energy: 186 cal • Fat: 3g • Carbs: 36g • Protein: 6g • Fiber: 5g • Sodium: 500 mg

Join the Conversation