Super foods recipe: fruity quick bread

Nothing beats the aroma of fresh bread baking. This yummy bread is a healthy alternative for breakfast, picnics and lunchboxes. If desired, spread with butter or low-fat, all-fruit preserves before serving.

Preparation time 10: minutes

Cooking time: 40 minutes

• 150 ml (2/3 c) self-rising flour
• 125 ml (1/2 c) whole wheat self-rising flour
• 150 ml (2/3 c) ground almonds
• 2.5 ml (1/2 tsp) baking powder
• 2.5 ml (1/2 tsp) ground ginger
• 3 mashed very ripe bananas
• 2 eggs50 ml (1/4 c) honey
• 75 ml (1/3 c) low-fat (1%) milk
• 75 ml (1/3 c) chopped pecans

1. Preheat the oven to 175°C (350°F). Grease a 23 x 12 x 7.5-centimetre (nine x five x three-inch) loaf pan and line it with parchment paper.
2. In a bowl, combine self-rising flour, whole wheat self-rising flour, ground almonds, baking powder and ground ginger.
3. In another bowl, combine three mashed very ripe bananas, two eggs, honey and low-fat (1%) milk.
4. Stir the dry ingredients into the wet ingredients, then fold in chopped pecans.
5. Pour the mixture into the prepared loaf pan and bake for 40 minutes, or until golden and a skewer comes out clean when inserted in the centre of the bread. Cool completely before slicing.

• The fibre in bananas, both soluble and insoluble, helps to protect the body against bowel cancer, stabilize blood glucose levels and lower harmful blood cholesterol. Bananas also contain vitamin B6, important for making red blood cells and breaking down protein and fats.
• Rich in beneficial cholesterol-lowering unsaturated fats, pecans are good for the heart. In addition, they are high in fibre, omega-3s, B vitamins and vitamin E for healthy skin. Pecans also contain flavonoids, potent plant-based antioxidants that may help to protect against cancer.
• With high levels of cholesterol-lowering monounsaturated fats, almonds are especially good for keeping the heart healthy. They are also rich in essential vitamin E, an important antioxidant that may help to fight the free radical damage that can eventually lead to cancer or heart disease.

Nutritional information: 275 Calories, 14 g Fat, 2 g Saturated Fat, 31 g Carbohydrates, 8 g Protein, 3 g Fibre.