This year the Spring season started in a different way than usual. By now we all know, it's like being at the last mile of an endurance race where you have to be more lucid, resilient and consistent than ever, maybe even more than at the start. You can almost catch a glimpse of the inflatable arch at the finish line, you just have to give it one more last (maybe the most important) push.
In the last weeks we’ve had the chance to enrich our knowledge about useful habits and tools for handling our daily lives, literally “in house”. On our blogs you can find countless indoor training tips, stretching routines, nutrition and lifestyle suggestions, beautiful personal reflections and psychology strategies. They say that if plan A doesn't work you don't have to worry: the alphabet has more letters, and by combining them together in new ways you can do a lot of things! That's true in all aspects of our lives... even in the kitchen.
You know when you want to prepare a delicious dessert, but also one that’s "fit" and that the whole family can enjoy? A dessert that contains all the macronutrients needed to provide the right energy and structural support for your body, in a natural way and loaded with flavor? A dessert that can be used as part of a king's breakfast, but also as a snack before or after a strengthening workout? Carlo Beltrami, ASICS Frontrunner and super pastry chef, offers us this recipe that meets all the above criteria: "FIT" BANANA BREAD. The ingredients are healthy and below the instructions you’ll find in depth information on them.
Ingredients:
- 250 grams whole wheat flour (or rice, for a gluten-free version)
- 8 grams baking powder
- cinnamon (to taste)
- 100 grams ground almonds
- 50 grams ground dark chocolate
- 200 grams Greek yogurt
- 3 mashed bananas
- 50 grams honey
- 2 eggs
- 30 gr extra virgin olive oil
Grease and flour two plum cake pans and set aside.
In one bowl combine the whole wheat flour, baking powder, ground almonds and cinnamon and set aside. In another larger bowl whisk together the yogurt, honey and olive oil. Add the two eggs and mashed bananas. Add the dry ingredient mix that’s been set aside in three parts, mixing well. As the last ingredient mix in the dark chocolate.
Divide the batter between the two pans, cover with a plastic wrap and set in the refrigerator for two hours.
Heat oven to 160°c and cook for about 50 minutes, until golden brown.
Whole grains contain all the components of the grain, i.e. bran, seed and germ. The germ and bran (which are eliminated in refined cereals) contain a fundamental amount of omega 6 fatty acids, B vitamins, trace elements (iron, zinc, copper, magnesium), enzymes and dietary fibres.
Almonds are rich in "good" fats and in particular oleic acid - the same as extra virgin olive oil - and omega 6. They are cholesterol-free but provide an important protein and vitamin intake (B vitamins, vit A, vit E) as well as trace elements (manganese, copper, calcium, phosphorus to name a few) and dietary fibre. The latter goes to nourish our intestinal microbiota, thus providing balance and well-being to the whole body.
Greek yoghurt and eggs help increase the protein content of the dessert. Greek yoghurt contains about 9 grams of protein per 100 grams of product, an egg contains about 7 grams per unit. In addition, eggs (if whole) contain proteins of high biological value as well as vitamins (A, E, B, D) and trace elements (potassium, sodium, calcium, iron and phosphorus).
Extra virgin olive oil is a pillar of the Mediterranean diet, thanks to the action of the antioxidants it contains (polyphenols), able to counteract the formation of free radicals and cellular ageing. It’s preferable in a crude form, but in a dessert recipe it helps increase"good" fats even if it’s cooked.
Bananas are a healthy fruit, especially for athletes. They contain about 20% of carbohydrates and a good amount of fiber, as well as vitamins (A, B group and in particular B6 - fundamental in protein metabolism, and C) and trace elements (potassium first of all, but also calcium, phosphorus, iron). A tip for the preparation of the cake: the more mature the bananas are, the more "sugary" they are, so you can use a little less sweetener, in this case, honey.
Cinnamon and dark chocolate give that extra touch of taste. Cinnamon contributes, albeit modestly, to lower plasma glucose levels and dark chocolate contains important antioxidants (flavonoids). Good quality dark chocolate also contains trace elements (iron, phosphorus, potassium and magnesium) about 30% oleic acid, caffeine and theobromine - the latter having an energizing activity.
So, did we convince you to get baking?
Scritto da
Elena Araldi
Biologa Nutrizionista da Milano
Club: A.S.D. Pfizer Italia Running Team
Allenatore: Julia Jones