Friday, June 10, 2011

Gluten-Free Banana Bread Recipe

This post comes from a new volunteer at Quest, Kathleen. Kathleen is learning how to accommodate her gluten intolerance, and has showed some interest in posting recipes that are gluten-free. Without further ado, here is her first recipe!

Hearty and Healthy Banana Bread

This is a great way to use up leftover or overripe bananas. Instead of letting brown bananas to waste I freeze them and then thaw them when I have time to make this healthy and delicious snack or breakfast food. Made from gluten-free whole grain flour mix, this loaf will surprise you as I have been told by non-Celiacs it is even better than the normal wheat flour recipes. It is high in potassium, vitamin B, lower in fat, and the brown rice flour and banana make it a decent source of soluble fibre to jump start your day. This can help normalize movement through the digestive tract and reduce IBS symptoms. And lastly I recently discovered that for anyone suffering from depression or low mood, bananas contain tryptophan, which is an amino acid that can be converted to serotonin, which then can lead to improved mood. So enjoy!

Yield: 12 muffins or 2 small loafs

2 cups GF Flour Mix* (see below for detailed ingredients or use premixed flour that has been appearing at Quest Food lately for only a dollar a box)

2/3 cup granulated sugar

1 tablespoon baking powder

1 teaspoon baking soda

3/4 teaspoon xanthan gum

1/4 teaspoon salt

1 teaspoon cinnamon

1 packed cup very ripe chopped banana (about 2 medium bananas)

1/2 cup chopped walnuts

2 large eggs

1/2 cup milk (recommend low fat or for those with dairy restrictions try almond/soy milk )

1/2 cup canola oil

Instructions:

1. Preheat oven to 350 F. Position rack in center of oven. Grease muffin pan with cooking spray.

2. Mix flour, sugar, baking powder, baking soda, xanthan gum, salt, and cinnamon in large mixing bowl.

3. Add bananas and walnuts; stir to coat evenly.

4. Combine milk and oil in small bowl; remove 1 tablespoon of combined liquid and discard it. Beat in eggs. Add liquids to banana mixture and stir until just blended.

5. Pour into loaf pans or fill muffin pans until 2/3 full.

6. Bake 45-50 minutes for loaf or 18-25 minutes for muffins (They should be golden brown on top). Remove from pan and serve immediately or cool on a rack.

7. Optional extras - I love to add brown sugar and cinnamon to the top before baking, and as a special treat, try mixing in chocolate chips/or chopped chocolate or nuts.


*GF Flour Mix (or use premix of gluten free flour boxed available at Quest)

2 cups brown rice flour

2/3 cup potato starch

1/3 cup tapioca starch


2 comments:

  1. Once the bananas lose all their green shades, they tend to lose the enzyme-inhibitor that greatly slows down starch breakdown,
    also their long-chain starchy sugars get converted into more simple sugars, and they also lose their compact texture,
    what you get left with basically is just a bunch of simple sugars - fructose ...

    Unless you are completely Gluten-intolerant, a very minimal amount of gluten in the diet is healthy for the good digestive-tract bacteria count
    ( http://www.ncbi.nlm.nih.gov/pubmed/19445821?dopt=Abstract
    and http://www.foodconsumer.org/newsite/Nutrition/Food/220520090723_gluten-free_not_great_for_gut_health.html )
    " The study from the Spanish National Research Council, according to Nutraingredients.com., showed that good bacteria decreased and bad bacteria increased in participants on a gluten-free diet.
    Researchers also noted that markers of immune health were reduced following the consumption of the gluten-free diet..."

    the other question that arises from this is whether there is something much healthier that we could substitute gluten for to obtain similar beneficial effects on gut flora ?

    One of the essential things to take on a Gluten Free Diet (GFD) is a very good Probiotic, which has been properly stored in a cool temperature,
    from a trusted and tested brand,
    that is enteric coated ( it has to be, to help pass through the stomach acids and deliver good bacteria to exactly the right pH )

    Please try to stay away from all the thickening agents, including xanthan gum, guar gums, carrageenan, other gums, etc .

    Sugars can be substituted with Stevia, Lucuma powder, Agave, Xylitol, carob powder, or just good ol', Honey ..

    I also strongly urge everyone to try other gluten-free flours, such as the Buckwheat flour, which is also super high in the enzyme Phytase, and it always adds the best texture ever to every dish !

    FOR YOUR HEALTH (;

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  2. i think the issue is that WAY more people have immune reactions to gluten than is commonly believed... ~1 in 130 has full blown celiac, but i would guess maybe 1 in 10 have less severe reactions that still cause problems... depression, GI issues, etc.

    Gluten sensitivity is very common .

    " All of us have patterns of proteins on the surface of our white blood cells. These proteins are known as human leukocyte antigens (HLA), one of which is DQ. Celiac disease and non-celiac Gluten sensitivity (NCGS), and several autoimmune conditions occur more frequently with certain HLA DQ types. DQ gene testing is performed by analyzing cells from a blood sample or from a Q-tip swab of the mouth. HLA types have a naming system that can be confusing even to scientists and physicians but here is my explanation of the testing, the results, and what they may mean to you and your family. Each of us has two copies of HLA DQ. Because there are 9 serotypes of DQ we are all DQx/DQx where x is a number between 1 & 9. For example, I am DQ2/DQ7. I received the DQ2 from one of my parents and the DQ7 from the other. Because we get one DQ type from each of our parents and give one to each of our children it is easy to to see how the DQ genes pass through a family. This is important because two DQ types, DQ2 and DQ8, are estimated to be present in over 98% of all people who have celiac disease, the most severe form of gluten sensitivity... "

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