Eat More Plants: Oatmeal Zucchini Banana Bread

By Ada Zhu, Dietetic Intern

Banana bread is a timeless classic in the art of home baking, cherished for its simplicity and versatility. Beyond its traditional roots, this recipe offers a nutritional twist, blending the natural sweetness of ripe bananas with the moist allure of grated zucchinis and the hearty essence of oats. These ingredients are void of added sugars while offering diverse nutritional profiles rich in fiber, vitamins, minerals, and phytochemicals. This makes it suitable for individuals managing various health conditions involving cardiovascular disease, diabetes, cancer, and inflammatory disorders [i, ii]. Moreover, this recipe is gluten-free, dairy-free, and vegetarian. It is a breakfast staple, a comforting snack, or even a dessert. 

You can add to this recipe by spreading a layer of nut butter or yogurt, and then topping it with a variety of fresh fruits. For example, layering Greek yogurt, honey, and berries on top of the oatmeal zucchini banana bread creates a delightful way to enjoy this dish. 

Ingredient Highlights:

Oatmeal: Oatmeal is a globally cultivated ancient grain that is gaining popularity due to its nutritional value and its wide range of health benefits. It provides individuals with an important source of complex carbohydrates, dietary fiber, protein, antioxidants, and a wide range of vitamins and minerals such as phosphorus, thiamine, magnesium, and zinc [iii, iv]. Many of the health benefits associated with oatmeal are associated with a type of dietary fiber called beta-glucan [iii, iv]. Much evidence supports the positive impact of beta-glucan in the reduction of cardiovascular disease risk, dermatologic disorders, inflammation, and type 2 diabetes [iv]. Some evidence also suggests that beta-glucan may potentially benefit individuals with obesity, cancer, and gut health disorders [iv]. In addition to the beta-glucan, oatmeal also contains a wide variety of bioactive compounds that possess antioxidant properties that offer significant health advantages [iv]. 

Banana: Bananas are tropical fruits that are extremely versatile and can be used as a natural sweetener in many recipes. They provide complex carbohydrates, dietary fiber, and vitamins and minerals such as vitamin B6, vitamin C, magnesium, and potassium [v, vi]. Furthermore, bananas are also rich in many health-promoting bioactive phytochemicals such as carotenoids that have been reported to boost immunity, decrease inflammation, and lower the risk of diseases such as cancer, type 2 diabetes, and cardiovascular disease [vi].

Zucchini: Zucchini, or summer squash, is a seasonal vegetable rich in a variety of beneficial nutrients such as fiber, potassium, magnesium, manganese, carotenoids, vitamin C, and phenolic compounds [vii]. Traditionally, it has been used in folk medicine to treat colds and relieve aches due to its antioxidant, anti-cancer, anti-inflammatory and antimicrobial properties [vii]. As a result of these properties, zucchinis have been found to exhibit a protective effect on a number of chronic illnesses such as heart disease, certain types of cancer, and age-related cognitive decline [viii]. Additionally, zucchini’s high fiber content may also positively contribute to overall gut health [viii]. 

Eggs: Eggs have been long vilified for their high cholesterol content. However, various studies indicate that consuming eggs can be part of a healthy, balanced diet.  Dietary cholesterol has been found to have a weak influence on blood cholesterol levels [ix-xi]. Eggs provide various beneficial nutrients such as choline, folate, vitamin A, vitamin D, iodine, B vitamins and protein [ix-xi]. Additionally, evidence suggests that the high-quality protein present in eggs can help to preserve lean muscle mass in adults [ix]. Overall, evidence suggests that eggs are a nutritious, healthy, and sustainable source of animal protein [ix].

Recipe, 10 servings, 1 hour total

Ingredients

• 2 cups rolled oats, blended
• 3 large bananas, ripe
• 1 cup zucchini, grated (~1 medium zucchini)
• 2 large eggs
• 1 tsp lemon juice (alternatively you can use apple cider vinegar or rice vinegar)
• 1 tsp baking soda
• ½ tsp sea salt
• 2 tsp pure vanilla extract, optional
• 2 tsp ground cinnamon, optional
• Optional Toppings of Choice: 1 cup of dark chocolate chips or dairy free chips and ⅔ cup of chopped raw nuts (e.g., walnuts or pecans)

Instructions:

1. Preheat the oven to 350°F and line a 9” x 5” loaf pan with parchment paper.
2. Place oats in a blender or food processor and blend on medium to high speed for about 20-30 seconds until a flour forms. 
3. Use a box grater or a food processor to grate the zucchini and measure out 1 cup. Dry the excess moisture out of the shredded zucchini.
4. Using clean hands, squeeze the grated zucchini over a bowl to remove excess moisture. Alternatively, blot the moisture from the zucchini with paper towels.
5. Mash the bananas in a mixing bowl.
6. Mix the wet ingredients together into the bowl with the bananas: grated zucchini, eggs, lemon juice, and vanilla extract. 
7. Mix the dry ingredients together in a medium bowl: oat flour, baking soda, sea salt, and cinnamon.
8. Add the dry ingredients into the bowl with the wet ingredients and stir until everything is combined. 
9. Transfer the banana bread batter to the prepared pan and smooth it into an even layer.
10. Bake for 40 minutes, then cover with foil and bake for another 10-15 minutes, or until the bread tests clean. 
11. Remove the bread from the oven.
12. Insert a toothpick into the center of the bread and remove from the bread. 
13. If the toothpick comes out clean, the bread is ready to be taken out of the oven. If the toothpick contains batter, place the bread back into the oven to bake for a longer period. 
14. Remove from the oven and allow the bread to cool for at least 30 minutes. Tug on the edge of the parchment paper to lift the loaf oat of the pan and place it on a cutting board. Cut thick slices and enjoy!

Notes

• Vegan alternatives: Replace each egg with a chia egg (Add 1 tbsp chia seeds to 3 tbsp water, let sit until a gel is formed).
• Stir and let rest for 5 minutes to thicken to a gel-like consistency. 
• Simplified recipe: Use oat flour instead of blending your own oatmeal. 
• For a less chewy texture: Mix ½ a cup of oat flour to 1 ½ cup of flour of choice (all-purpose, whole wheat, gluten-free). 
• Storage tips: Within 2 hours of preparing, store leftovers in an airtight container in the refrigerator for up to 5 days. You may also cut slices and store in the freezer for longer storage time. Warm the bread when ready to consume.

References:

[i] Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010;2(12):1266-1289. doi:10.3390/nu2121266

[ii] Sun J, Luo S, Deng J, Yang H. Phytochemicals in Chronic Disease Prevention. Nutrients. 2023; 15(23):4933. https://doi.org/10.3390/nu15234933

[iii] Oats. Harvard T.H. Chan School of Public Health. 2024. Accessed April 2, 2024. https://www.hsph.harvard.edu/nutritionsource/food-features/oats/. 

[iv] Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021;10(11):2591. Published 2021 Oct 26. doi:10.3390/foods10112591

[v] Bananas. Harvard T.H. Chan School of Public Health. 2024. Accessed April 2, 2024. https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/. 

[vi] Sidhu JS, Zafar TA. Bioactive compounds in banana fruits and their health benefits. Food Quality and Safety. 2018;2(4):183-188. doi:10.1093/fqsafe/fyy019 

[vii] Martínez-Valdivieso D, Font R, Fernández-Bedmar Z, et al. Role of Zucchini and Its Distinctive Components in the Modulation of Degenerative Processes: Genotoxicity, Anti-Genotoxicity, Cytotoxicity and Apoptotic Effects. Nutrients. 2017;9(7):755. Published 2017 Jul 14. doi:10.3390/nu9070755

[viii] Riverw. Enjoy Health Benefits of Zucchini. Riverwood Healthcare Center. August 22, 2023. Accessed April 3, 2024. https://riverwoodhealthcare.org/enjoy-health-benefits-of-zucchini/. 

[ix] Myers M, Ruxton CHS. Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen’s Eggs. Nutrients. 2023;15(12):2657. Published 2023 Jun 7. doi:10.3390/nu15122657

[x] 9 health benefits of eating eggs for breakfast. Keck Medicine of USC. October 25, 2016. Accessed April 3, 2024. https://www.keckmedicine.org/blog/10-healthy-benefits-of-eating-eggs-for-breakfast/. 

[xi] Eggs. Harvard T.H. Chan School of Public Health. 2024. Accessed April 3, 2024. https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/.