Easy Banana Nut Bread

Ever wonder what to do with your extra ripe bananas?

Fun fact about me: I HATE eating ripe bananas by themselves–I much prefer my banana in the “perfectly yellow” stage–anyone else with me?

When I am low on time, rather than just throwing my overly ripe bananas in the compost pile, I like to peel & freeze them so I can later add to oatmeal or smoothies. BUT when I have extra time on my hands (like all of us during this quarantine phase), I love to bake with them!

Ripe bananas are a great addition to basically any baked good–cookies, muffins, brownies–and quick breads! Not only does it add a sweet element to baked goods, but mashed bananas can also substitute oils or butter in a recipe.

Easy & Healthy Banana Nut Bread

Banana nut bread is probably one of the most popular quick breads out there-so hopefully you’ll give mine a try! This is no lie-the BEST quick bread I have ever made–and I’ve made a lot!

The best part? This banana nut bread contains wholesome, nourishing ingredients! While there is a time and a place for rich & dense sweets & desserts, I like to make nourishing treats because:
*they still satisfy my sweet tooth
*they keep me full (more fiber)
*they make my body FEEL good

Intuitive eating is all about eating what make your body FEEL good–sometimes it may be white sugar + white flour + buttery banana nut bread–but other times, it will be the quick bread with more fiber + less sugar + more nourishing ingredients. All foods can fit into a healthy lifestyle!

On to the recipe:

Easy Banana Nut Bread

  • Servings: 10-12 slices
  • Difficulty: easy
  • Print

Ingredients:
*
2 ripe bananas
*1/2 cup unsweetened applesauce
*2 eggs
*splash of vanilla extract
*1/4 cup coconut sugar (can sub white sugar, maple syrup or honey)
*1/2 cup oat flour (place 1/2 cup old fashioned oats in blender, blend until flour consistency)
*3/4 cup 100% whole wheat flour
*1 Tablespoon baking soda
*1/2 Tablespoon baking powder
*1/4 teaspoon salt
*3/4 cup chopped nuts (pecans or walnuts work best)

Directions:
1. Preheat oven to 350 F. Line a bread pan with parchment paper. Set aside.
2. In a medium sized mixing bowl, add bananas. Mash well.
3. Add applesauce, eggs, and vanilla. Mix well.
4. Add coconut sugar, oat flour, and whole wheat flour. Lightly mix.
5. Add baking soda, baking powder, and salt. Lightly mix until all ingredients are coated.
6. Fold in chopped nuts.
7. Pour bread mixture into parchment paper lined bread pan.
8. Bake at 350 F for 50 minutes.
9. Enjoy!

This banana nut bread makes a great breakfast accompanied with some eggs or protein rich smoothie! Perfect for meal prepping.

Remember! Learn more about mindful & intuitive eating by joining our “Mindful Nutrition” fam! Subscribe here! Tell your friends 🙂

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @mindful.eating.dietitian
FB: Live Better with Kat Detter
Twitter: @katrinadetterRD
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5 Tips to Gain Body Confidence

What’s your experience with poor body image?

My poor body image started when I was a pre-teen–about 10 years old. I wasn’t tiny like the other girls my age…I didn’t have many friends, I was insecure, I lacked confidence and self worth. That mindset followed me throughout middle and most of high school until I decided I was worth more. I deserved more. Now, it still took me years to be at peace with my body (and I still struggle with it today!), BUT these 5 tips have helped me keep those negative thoughts away…and it can help you, too!

Body Confidence

1. Wear clothes that make you feel good
Dress to impress–yourself! Ain’t nobody got time to wear clothes that don’t make them FEEL good. If that means going a size up, do it! The size of your clothes does not define you as a person or your health.

When I was in high school and college, I’d only wear things that were a certain size. If they didn’t fit me, I would put them back on the rack and forget they existed. No sizing up for me!

Last week I went shopping and found THE cutest rompers–and guess what? The small was too small for me! Instead of dreaming about how cute it “would have” been, I decided to try the medium-and I’m so glad I did because it looks good, and I feel super confident in it. Don’t let the size of something define you. Wear clothes that embrace your confidence!

2. Move your body
Why do you move your body? Exercise releases endorphins, the happy hormone, and those endorphins can help you have a clear, happy mind. What’s more? They can bring you confidence.

Think of the different kinds of workouts you’ve done. Which ones make your body feel amazing?? Which ones make you feel defeated? Choose to do the activity that makes you feel good.

As for me, swimming makes my body feel amazing from my head to my toes. I can feel all my muscles. Our bodies are all different and we all like different things, so find what jives with you.

3. Celebrate your body
“My legs are too short.”
“My butt is too big.”
“My thighs are huge.”
“My stomach isn’t flat.”

I was concerned with every one of those things when I was a pre-teen–overly consumed with ‘how’ my body looked…constantly comparing myself to my teenie-bopper classmates. But you know what I was doing wrong? I was shaming my body for what it wasn’t instead of celebrating it for what it was! When you can change the mindset of “these are my imperfections” to “these are my strengths”, you can love and appreciate your body more.

My legs may be short, but I have them-and they get me from point A to point B. I am able to challenge myself in my workouts daily. My booty and thighs may be “bigger”, but they are strong. Any time a negative thought comes into your mind, just think of how far you’ve come and tell yourself, “Nope, we aren’t gonna talk like that. We are gonna celebrate our body instead”.

4. Stop comparing yourself to others
It’s super common to envy what others have–we all have our insecurities…me included! If you find yourself comparing yourself to someone on social media, unfollow them. If you compare yourself to someone else in the gym, go workout in a different spot. Bottom line: try your best to eliminate the source of negativity. Stop comparing yourself to others and start celebrating YOU. You do you, boo!

5. Daily Affirmations
Affirmations can help you change your mindset about your body and self worth. I encourage you to engage in daily affirmations. Look at yourself in the mirror and say:

“My body deserves love and respect”
“Food is not the enemy, I’m grateful food nourishes me”
“Thank you, body, for getting me through that tough workout”
“My worth is not defined by my weight”
“I am comfortable in my own skin”
“Other people’s opinion on my body do not involve my thoughts”
“I take care of my body by doing ______”
“My body is a vessel for my awesomeness”
“I feel sexy today!”

It doesn’t matter what you tell yourself–whether you tell it to yourself in the mirror or write in down in a journal–positive self talk is foundational in changing your mindset toward your body and self.

I challenge you to focus on one of these tips this week. Track your progress, make goals for yourself. You deserve to be unconditionally happy with food, your body, and yourself.

Jumpstart your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @mindful.eating.dietitian
FB: Live Better with Kat Detter
Twitter: @katrinadetterRD