With that lovely moist texture and soft crumb edge that only a Banana Bread can bring this Banana + Tahini Bread will not disappoint. It has been on high rotation for breakfast lathered with either coconut yoghurt and maple syrup (to keep it vegan) or goats cream cheese and honey for a little extra protein hit. The smell of it toasting in the morning is such a lovely way to start the day.
Now I don’t just throw together a recipe, there is always a purpose behind everything I create. This Banana + Tahini Bread is no different. This recipe was born to help support the second half of your cycle, particularly in the week leading into your period. But guys don’t worry this is just as beneficial for you, particularly if you are struggling with symptoms of low testosterone.
This Banana + Tahini Bread is gluten, dairy and nut free and also vegan.
There is so much goodness in this Banana + Tahini Bread for your hormones I’m not even sure where to begin!
It only seems right to kick of with the hero of the dish – Bananas
Bananas are amazing to help with those symptoms of PMS. When we are low on potassium (found in bananas) it can cause muscles to cramp. Now I don’t know about you but I don’t need any extra ‘help’ in the muscle cramping department so ensuring that I am consuming enough potassium is a must. Bananas also contain Vitamin B6 with helps with the fluid retention that often comes pre-period.
If Bananas are the hero of the dish then the Tahini is certainly the star. And if you know me, you know I love adding Tahini to everything.
Tahini is purely sesame seeds blended into a paste. Sesame seeds provide the body with a little extra help to ensure our progesterone levels build during our luteal phase. This is done through zinc which is needed to help form the corpus luteum which provides our body with progesterone. Sesame seeds also contain lignans which help block oestrogen helping to keep that balance of progesterone and oestrogen in check during the second half of our cycle.
It is the zinc and lignans in sesame seeds that can help with symptoms of low testosterone. Zinc helps with the production of testosterone and ligans can bind to excess oestrogen in males which is often the cause of their testosterone inbalance.
And last but certainly not least are the chia seeds providing a lovely dose of Omega-3’s. Omega-3’s are anti-inflammatory in the body and I don’t think I even need to say that we could all do with a little decrease on the inflammation leading into our periods. You can read more about PMS and Inflammation here
What Do I Need?
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2 tablespoons Chia Seeds
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125 ml (1/2 cup) Water
- 300g Ripe Bananas (approx 4 medium) + 1 Banana to top
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125 ml (1/2 cup) Extra Virgin Olive Oil
- 1/3 cup Tahini, hulled + extra for drizzle
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60 ml (1/4 cup) Pure Maple Syrup
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2 teaspoons Vanilla Extract
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3/4 cup Brown Rice Flour
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1 cup Sorghum Flour
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3 teaspoons Gluten Free Baking Powder
Let’s Do This!
- Preheat your oven to 170°C (320°F) fan-forced and line a loaf tin with baking paper.
- Combine the chia seeds and water sit aside for 15 minutes stirring occasionally until they form a gel.
- Smash your bananas, remembering to keep one aside for the top. Combine with the olive oil, tahini, maple syrup and vanilla. Add the chia gel.
- Add the rice flour, sorghum flour and baking powder, mixing until combined.
- Spoon into the baking tin. Slice your remaining banana in half longways and place on top, cut side up. Mix together 1 heaped teaspoon of tahini with a little water until it is runny enough to drizzle over the top of the banana.
- Bake for 45 – 60 minutes or until cooked through and springy but firm to touch.
- Remove from the oven, let it sit for 5 minutes in the tin then move to a cool rake to cool completely.
- Slice and enjoy!
Note: I usually leave my Banana + Tahini Bread overnight before slicing as I find it easier to cut.
Serves 8-9
Enjoy your Banana and Tahini Bread with Coconut Yoghurt, a drizzle of Maple Syrup and Walnuts to keep it Vegan or Goats Cream Cheese, Honey and Walnuts for a little extra protein.