How to Make Banana Bread Slice (Traditional & Healthy Version)
Banana bread slice is a globally loved snack that has found a special place in Indian kitchens. Originally popularized in the West, this moist, comforting treat has been adapted by Indian home cooks with healthy twists, using ingredients like whole wheat flour (atta), jaggery, and aromatic Indian spices such as cardamom and cinnamon. The natural sweetness from ripe bananas makes it a perfect choice for those seeking healthier alternatives to sugary snacks. In India, banana bread is often served as an evening snack with chai or packed into tiffin boxes for school and office lunches, making it a versatile addition to our culinary repertoire. This healthy banana bread recipe is vegetarian, and it omits refined sugar and maida, focusing instead on wholesome ingredients suitable for calorie tracking. The use of whole wheat flour and jaggery not only boosts fiber but also adds a subtle nutty flavor, while the combination of mashed bananas and dahi (curd) keeps the bread moist without extra fat. Spices like elaichi (cardamom) and dalchini (cinnamon) lend a gentle warmth reminiscent of traditional Indian sweets. Whether enjoyed as a breakfast item or a snack, banana bread slice is both nourishing and satisfying, making it an ideal choice for health-conscious food lovers.
材料(1 thick slice (approx. 80g)分)
- 1 cup Whole wheat flour (atta)
- 2 medium Ripe bananas (mashed)
- 1/4 cup Jaggery powder (gur, grated)
- 1/4 cup Curd (dahi, plain)
- 1/2 tsp Baking powder
- 1/4 tsp Baking soda
- 1/2 tsp Cardamom powder (elaichi)
- 1/2 tsp Cinnamon powder (dalchini)
- 2 tbsp Walnuts (chopped) - オプション
- 1 tbsp Ghee (clarified butter) - オプション
作り方
- 1
Preheat your oven to 180°C. Grease a small loaf pan with ghee or line with parchment paper.
3 minutes
Use a nonstick pan for easy release.
- 2
In a large bowl, mash the ripe bananas thoroughly using a fork or potato masher.
2 minutes
Ensure no large lumps remain for even texture.
- 3
Add jaggery powder and curd to the mashed bananas. Mix well until combined and smooth.
2 minutes
Jaggery can be slightly warmed to dissolve faster.
- 4
Sift whole wheat flour, baking powder, baking soda, cardamom, and cinnamon into the wet mixture. Gently fold to combine using a spatula.
4 minutes
Do not overmix to avoid dense bread.
この料理が健康的な理由
Using atta instead of maida increases fiber and lowers the glycemic index, helping maintain stable blood sugar. Jaggery replaces refined sugar, offering minerals and a gentler sweetness. Minimal ghee and optional nuts keep fat content in check. This vegetarian banana bread is a balanced snack that fits well into Indian weight loss and diabetic diets, making it a smart choice for health-conscious individuals.
This banana bread slice is high in dietary fiber thanks to whole wheat flour (atta) and bananas. It provides vitamins B6 and C, potassium, and magnesium. Walnuts add healthy fats and protein, while jaggery is a natural sweetener rich in iron. The use of curd introduces probiotics, aiding digestion. Each serving is lower in calories than traditional recipes, making it suitable for calorie tracking and weight management.
プロのヒント
- 💡Tip 1: Use overripe bananas for maximum sweetness and moisture.
- 💡Tip 2: Sift the dry ingredients for a lighter crumb.
- 💡Tip 3: Avoid overmixing to keep the bread soft.
- 💡Tip 4: Let bread cool fully before slicing for clean edges.
- 💡Tip 5: Add a pinch of nutmeg for extra warmth.
保存と提供
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Wrap slices in foil or a box to retain moisture.
最適な提供方法: Breakfast or Lunch
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 196.0 kcal |
| タンパク質 | 5.1 g |
| 炭水化物 | 48.0 g |
| 総脂質 | 7.5 g |
| 食物繊維 | 2.0 g |
| 糖類 | 22.0 g |
| 鉄 | 1.2 mg |
| カルシウム | 38.0 mg |
| ナトリウム | 220.0 mg |
| カリウム | 180.0 mg |
| コレステロール | 35.0 mg |
| ビタミンA | 60.0 IU |
| ビタミンC | 2.5 mg |
| Magnesium | 20.0 mg |
| Zinc | 0.4 mg |
| Phosphorus | 65.0 mg |
| Vitamin D | 0.7 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.6 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.1 µg |
| Folate | 22.0 µg |
