- 4 spotted/mushy bananas (medium-large)
- 4 tablespoons softened coconut oil
- 2 medium eggs (cage-free)
- 1/2 cup coconut nectar
- 1 cup gluten free flour of your choice
- 1 cup almond meal/flour
- 1 teaspoon sea salt
- 1/2 teaspoon baking soda
- 1/4 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 1/2 teaspoon cardamom (optional)
Preheat oven to 350˚F. Grease (with coconut oil) the pans of your choice. Combine wet ingredients (bananas, eggs, coconut nectar) in a large mixing bowl until soft (use fork or potato masher). It’s okay for small chunks of banana to be left in the batter, doesn’t have to be perfectly smooth. Mix the rest of the dry ingredients together in a separate bowl. Combine wet into dry. You can add any nuts (pecans, walnuts, almond pieces, etc.) or chocolate chips or even coconut flakes at this point if you would like. Pour dough into pan(s) and bake until a toothpick comes out clean (roughly 40-50 minutes depending on loaf size. Smaller ones will cook faster, and one large one will take longer). Keep checking and remove when the top is golden brown. Let cook for 8 minutes and then remove from pan, slice and serve. This keeps for several days or you can also freeze it and toast slices as needed.
It is difficult to overestimate the nutritional powerhouse that is spinach. Here are eleven reasons why spinach should find its way into your grocery bag.
- Diet: One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.
Flavonoids — a phytonutrient with anti-cancer properties abundant in spinach — have been shown to slow down cell division in human stomach and skin cancer cells. Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer.
Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that play an important role in regulation of inflammation and are present in unusual amounts in spinach.
: The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.
- Blood Pressure:
By inhibiting the angiotensin I-converting enzyme, peptides within spinach have been shown to effectively lower blood pressure.
Both antioxidants lutein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related macular degeneration.
One cup of spinach contains over 337% of the RDA of vitamin A that not only protects and strengthens “entry points” into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts, but is also a key component of lymphocytes (or white blood cells) that fight infection.
The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, keratinization, acne and even wrinkles.
One cup of boiled spinach provides over 1000% of the RDA of vitamin K that can prevent excess activation of osteoclasts (the cells that break down bones), as well as promote the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of our bones.
Vitamin K is a crucial component of the process called carboxylation, which produces the matrix Gla protein that directly prevents calcium from forming in tissue. Eating one cup of spinach contributes to this process that fights atherosclerosis, cardiovascular disease and stroke.
- Brain and Nervous Function
The abundance of vitamin K in spinach contributes greatly to a healthy nervous system and brain function by providing an essential part for the synthesis of sphingolipids, the crucial fat that makes up the Myelin sheath around our nerves.