Year: 2018

Secretly healthy chocolate banana bread

I love chocolate.  I love baked sweets.  And I love to bake & experiment in the kitchen.  But I also don’t like to overindulge, I never feel well when I do.  So I really enjoy taking some of my favorite sinful, sugar-laden recipes for baked goods and putting a healthy spin on them.  Recently I have been obsessed with my healthy chocolate banana bread.  It satisfied my sweet tooth, my chocolate cravings, and is deliciously moist.  This recipe is packed with 5 grams of protein per serving, and contains no added sugars (unless you add chocolate chips – which I usually do).   Check out my post for some information about what I consider healthy in my cooking and baking. 

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title healthy chocolate coconut banana bread muffins

I like to bake my banana bread into muffins to portion-control myself, otherwise I might eat the whole loaf in one sitting!  This chocolate banana bread is sweetened naturally with bananas, dates, and a touch of stevia.  I use Greek yogurt to sneak in some extra protein, and I use whole wheat flour for an extra nutrient boost. 

Hint:  even if you don’t soak grains to remove phytic acid, soaking the flour in the liquid in this recipe for 20-30 minutes to allow the moisture to fully saturate each grain of flour really improves the texture of the break or muffins.  

Secretly healthy chocolate banana bread

Makes about delicious 20 muffins.

Ingredients

1.5 cup (180 g), whole wheat flour
1.5 tsp baking soda
1/2 tsp (3 g) iodized salt
1/16 tsp (0.8g) pure stevia extract powder
19.50 oz (553 g, about 2.5 cups) frozen bananas, thawed & mashed
80.00 grams (8-10) medjool dates
4 large eggs
8 tbsp (40 grams) unsweetened cocoa powder
¾ cup (6 oz or 170 grams), Greek plain nonfat yogurt
1.5 Tbsp apple cider vinegar, if soaking
Optional: 30 g (1/4 cup), unsweetened flaked coconut
Optional: 60 grams (about ¼ cup) Ghirardelli 60% cacao bittersweet chips, or other chocolate chips

double chocolate coconut banana bread ingredients

Directions
  1. Thaw peeled, frozen bananas.  I do this by placing the peeled frozen bananas in a large measuring cup, and microwaving in 30 second to 1 minute increments until thawed.  It is ok if the banana gets a little warm.  Mash using a fork or potato masher.thawed mashed frozen bananas
  2. Place dates (inspect and remove any pits) Greek yogurt, and apple cider vinegar (if using) in a food processor or powerful blender (I use my Ninja single serve container) and blend until dates are in small pieces.  measuring dates, dates in food processor with yogurt and vinegar, pureed dates
  3. In a large bowl, beat the eggs (with a fork is fine).
  4. (if soaking) To the bowl with the eggs, add the mashed bananas, date puree, flour, and cocoa powder.  Mix well.  If using, add coconut and chocolate chips.  Cover and let sit at room temperature about 12 hours.  Immediately before baking, add salt, baking powder, and stevia, and mix well.chocolate banana bread batter with chocolate chips
  5. (if not soaking)  To the bowl with the eggs, add the mashed bananas, date puree, flour, cocoa powder, salt, baking powder, and stevia.  Mix well.  If using, add coconut and chocolate chips.
  6. Heat oven to 350°Fahrenheit (177°Celsius)
  7. Grease 20 regular size muffin containers.  Fill muffin containers about 2/3 full (I use an ice cream scoop).double chocolate coconut banana bread with baking pan
  8. Bake about 16 minutes, or until the top springs back when gently pressed. double chocolate banana bread muffins
  9. Allow to cook at least 10 minutes, then begin to devour!
double chocolate coconut banana bread muffins

Secretly Healthy Chocolate Banana Bread

Banana bread recipe with healthy substitutions
Print Recipe Pin Recipe
Prep Time 25 mins
Cook Time 18 mins

Ingredients
  

  • 1.5 cup 180 g, whole wheat flour
  • 1.5 tsp baking soda
  • 1/2 tsp 3 g iodized salt
  • 1/16 tsp 0.8g pure stevia extract powder
  • 19.50 oz 553 g, about 2.5 cups frozen bananas, thawed & mashed
  • 80.00 grams 8-10 medjool dates
  • 4 large eggs
  • 8 tbsp 40 grams unsweetened cocoa powder
  • ¾ cup 6 oz or 170 grams, Greek plain nonfat yogurt
  • 1.5 Tbsp apple cider vinegar if soaking
  • Optional: 30 g 1/4 cup, unsweetened flaked coconut
  • Optional: 60 grams about ¼ cup Ghirardelli 60% cacao bittersweet chips, or other chocolate chips

Instructions
 

  • 1. Thaw peeled, frozen bananas. I do this by placing the peeled frozen bananas in a large measuring cup, and microwaving in 30 second to 1 minute increments until thawed. It is ok if the banana gets a little warm. Mash using a fork or potato masher.
  • 2. Place dates (inspect and remove any pits) Greek yogurt, and apple cider vinegar (if using) in a food processor or powerful blender (I use my Ninja single serve container) and blend until dates are in small pieces.
  • 3. In a large bowl, beat the eggs (with a fork is fine).
  • 4. (if soaking) To the bowl with the eggs, add the mashed bananas, date puree, flour, and cocoa powder. Mix well. If using, add coconut and chocolate chips. Cover and let sit at room temperature about 12 hours. Immediately before baking, add salt, baking powder, and stevia, and mix well.
  • 5. (if not soaking) To the bowl with the eggs, add the mashed bananas, date puree, flour, cocoa powder, salt, baking powder, and stevia. Mix well. If using, add coconut and chocolate chips.
  • 6. Heat oven to 350°Fahrenheit (177°Celsius)
  • 7. Grease 20 regular size muffin containers. Fill muffin containers about 2/3 full (I use an ice cream scoop).
  • 8. Bake about 16 minutes, or until the top springs back when gently pressed.
  • 9. Allow to cook at least 10 minutes, then begin to devour!
Nutrition

Per 1 muffin, or 1/20th batch.  Includes all optional ingredients.

nutrition information for double chocolate coconut banana bread

Cost
  • whole wheat flour , $3.99 for 5lb=2268 grams, $3.99x(180g/2268g)= $0.317
  • baking soda, $0.79 for 1 lb=454g, $0.79 x (7.2g/454g)=$0.013 
  • iodized salt 1/2 tsp $0.45 for 26 oz=737g, $0.45x(3g/737g)=$0.002
  • pure stevia extract powder 1/16 tsp $18 for 3.5oz=100g, $18x(0.8/100g)=$0.144
  • frozen bananas, $0.39 per pound (16oz) unpeeled, yields about 0.64 lb (10.24oz) peeled.  $0.39x(19.50oz/10.24oz)=$0.743
  • medjool dates, $7.99 per 40 oz=1134g, $7.99x(80g/1134g)=$0.564
  • 4 large eggs, $1.99 per dozen, $1.99x(4/12)=$0.663
  • unsweetened cocoa powder, $7.99 for 23oz=652g, $7.99x(40g/652g)=$0.490
  • Greek plain nonfat yogurt 3/4cup $3.79 for 40 oz, $3.79x(6oz/40oz)=$0.569
  • apple cider vinegar, $1.50 per 32 fl oz=64 Tbsp, $1.50x(1.5Tbsp/64Tbsp)=$0.035
  • unsweetened shredded coconut, $3.99 for 12oz=340g, $3.99x(30g/340g)=$0.352
  • Ghirardelli 60% cacao bittersweet chips 60 grams, $10.99 for 3lb=1361g, $10.99x(60g/1361g)=$0.484

Total cost for 1 batch is $4.38, or $0.22 per muffin. 

double chocolate coconut banana bread muffins

Not only are these banana bread muffins healthier than most you could buy, but they cost significantly less than anything you can buy.  These double chocolate coconut banana bread muffins are a delicious, healthy, and budget friendly treat!

I could eat this banana bread every day!

Cleaning with natural soap vs. detergent

I have many posts talking about how much I love my homemade bar soap, my homemade liquid soaps, and all the products I make with these soaps.  But I was recently reminded that, in this day and age, natural soap is not the solution to all cleaning needs. 

Disclaimer: This post contains affiliate links.  See my Disclosure Policy for more information.

when I use natural soap vs detergent
Natural soap

From my experience, the natural soap works very well for cleaning natural dirts and oils.  I love my natural liquid soap for hand soap, face wash, dish soap, dishwasher detergent, clothes washing.  This works well for me because the oils I am trying to clean are natural – sweat on my body or clothing, food oils on dishes.  My bar soaps work great for me as a shower bar, for cleaning body oils. 

liquid castile soap finished product

Detergent “soap”

From my experience, natural soap is not effective in cleaning synthetic oil or oils derived from petroleum products, such as machinery grease, sewing machine oil, bicycle chain grease, and motor oil.  For those synthetic and petroleum based oils, I need to use a detergent instead of soap.  

I honestly haven’t done much research on gentle, environmentally friendly detergents.  My use of detergent is so infrequent that I still have the small bottle that I bought about 10 years ago, before I was as environmentally- and synthetic chemical-conscious.  I use Dawn original dish detergent for those synthetic stains on laundry, or if I get grease on my skin.  While I do not like the ingredient composition or EWG rating (D), I use Dawn so infrequently and sparingly that, like my use of BarKeeper’s Friend, I am not terribly worried about its negative impact on me and the environment.  I still want to find a more environmentally friendly detergent for these infrequent needs, and will report back to you when I find one!

dawn original dish detergent

One exception to my soap vs. detergent use

Poison ivy.  Its (natural) oils cause contact dermatitis (skin irritation) in unlucky people like me.  According to what I have written above, natural soap should clean poison ivy oils from skin and clothing.  However, I am super-sensitive to poison ivy and other skin irritants, and I don’t want to take any chances.  I elect to use detergent – Dawn – when cleaning skin, shoes, and clothing that have contacted poison ivy.  It’s worked well for me at preventing contact dermatitis, or from it spreading, after I have contacted poison ivy.  I have heard a rule of thumb saying that if the oils are washed off the skin within about 20 minutes of touching poison ivy you won’t get a reaction (contact dermatitis) and for me this has been true.  

poison ivy on stone wall
I have nightmares about this stuff
What is a soap vs. detergent?

This article explains the difference between soap and detergent.  One thing that makes this a bit confusing is that what is commonly marketed as “soap” – bars of body “soap,” dish “soap” – are not really soap but detergent.  

Real soaps are organic compounds. (Think back to chemistry class – organic in the chemistry sense, not the pesticide free sense where we normally hear “organic.”)  Soap is made from mixing fats with a strong base (typically lye) and allowing a chemical reaction – saponification – to occur.  Soaps are made of a combination of entirely naturally occurring  ingredients.

Detergents are typically synthetically derived – they are created in a lab.  Ingredients that make up detergents are either synthetic or a combination of synthetic and natural.  

In my mind the difference is simple – soap is natural and detergent is engineered.  In general, I think soaps are better for the environment, and for my body, because they are natural.  I use soap wherever it works, and (sparingly) use detergents only when soap won’t cut it.  (ha, ha.  My awful sense of humor is slipping out…)

 

Do you know of a good detergent soap that is more gentle on the environment?  Please share in the comments below!