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:
- Preheat the oven to 350°F and line a 9” x 5” loaf pan with parchment paper.
- Place oats in a blender or food processor and blend on medium to high speed for about 20-30 seconds until a flour forms.
- 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.
- Using clean hands, squeeze the grated zucchini over a bowl to remove excess moisture. Alternatively, blot the moisture from the zucchini with paper towels.
- Mash the bananas in a mixing bowl.
- Mix the wet ingredients together into the bowl with the bananas: grated zucchini, eggs, lemon juice, and vanilla extract.
- Mix the dry ingredients together in a medium bowl: oat flour, baking soda, sea salt, and cinnamon.
- Add the dry ingredients into the bowl with the wet ingredients and stir until everything is combined.
- Transfer the banana bread batter to the prepared pan and smooth it into an even layer.
- Bake for 40 minutes, then cover with foil and bake for another 10-15 minutes, or until the bread tests clean.
- Remove the bread from the oven.
- Insert a toothpick into the center of the bread and remove from the bread.
- 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.
- 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/.
Susan started Savor Health after losing a close friend to a brain tumor and, through that experience, becoming aware of the significant unmet nutritional needs of people with cancer. Struck by the fact that her friend was told “nutrition doesn’t matter” and “eat whatever you want,” Susan read the evidence-based literature on the subject, interviewed oncologists, oncology nurses and oncology dietitians, as well as patients and caregivers, and found that, in fact, nutrition does matter in oncology. Armed with solid scientific evidence supporting the clinical and quality of life benefits of proper nutrition, Susan left Wall Street and created Savor Health, an AI-based provider of personalized and clinically appropriate nutrition solutions for cancer patients, their caregivers and health enterprises. Susan brings to Savor Health over 25 years of industry experience in healthcare and business as well as expertise in strategy, finance and management.
Marissa Buchan is a registered dietitian, with advanced practice certifications in Oncology Nutrition (CSO) and Clinical Research (CCRP). She received her Bachelor’s degree in Psychology from Duke University, and Master’s of Science degree in Clinical Nutrition from New York University. Marissa worked for 10 years at Memorial Sloan Kettering Cancer Center in both the clinical research and nutrition departments. In addition to counseling patients before, during, and after cancer therapy, she spearheaded nutrition-research efforts for the bone marrow transplant service. She has co-authored over 20 articles and has a particular interest in the role of nutrition on the intestinal microbiota and its impact on patient outcomes. When Marissa’s not wearing her lab coat, she’s in her apron whipping up healthy and delicious recipes that you can find on her blog, Get Off Your Tush and Cook.
Dr. DeFrance has a unique background including clinical interventional cardiologist, chief medical officer, educator, outcomes researcher and entrepreneur. He has expertise in Lifestyle medicine in which he was board certified in 2020 and is highly interested in the prevention and reversal of chronic disease. Dr. DeFrance also has expertise in appropriate utilization of technology in medicine, healthcare economics, value-based metrics, and educational design and delivery. He worked as Chief Medical Officer for HealthHelp, one of the largest specialty benefit managers in the US, and led large teams of healthcare professionals in writing evidence based appropriate care guidelines and rule sets which improve the quality and safety of medicine for over 20 million people in the US while also creating sustained savings in healthcare. He has also designed clinical decision support systems that are currently in use helping to improve patient care.
Alyson is a registered nurse and is certified in oncology nursing (OCN) through the Oncology Nursing Society (ONS). She also has her certification as an ONS Biotherapy and Chemotherapy Provider. Alyson studied nursing at Thomas Jefferson University where she obtained her Bachelor’s of Science in Nursing (BSN). Since starting her nursing career in 2004, Alyson has had a strong dedication and commitment to oncology patients. She has worked inpatient specializing in Bone Marrow and Peripheral Blood Stem Cell Transplantation. Alyson currently works in outpatient oncology at the North Shore-LIJ Monter Cancer Center. Alyson is part of the clinical team at Savor Health where she counsels patients on oncology and oncology nutrition issues and contributes to website and other Savor Health content.
Chelsey is a Registered Dietitian and Board Certified Specialist in Oncology nutrition (CSO). She completed her Dietetic Internship at Northwell Health, received her BS in Dietetics at the University of Wisconsin-Madison, and her MS in Nutrition at Stony Brook University’s School of Medicine. Chelsey works as an outpatient dietitian at Mount Sinai covering all of the downtown cancer services at Mount Sinai Beth Israel and Philips Ambulatory Care Center. Chelsey works with patients and families before, during and after treatment to optimize their nutrition through dietary counseling and support. Chelsey has experience counseling clients with a variety of diagnoses including breast cancer, lung cancer, prostate cancer, head & neck cancer, and more. Chelsey also enjoys sharing nutrition knowledge with her peers by running a monthly Employee Wellness program that showcases healthy topics, recipes and food demos.
Michelle is a Registered Dietitian specializing in oncology. She works as a clinical dietitian at an ambulatory cancer center in New York City and is a consultant for Savor Health. She is passionate about educating oncology patients on the importance of nutrition during their fight against cancer and helping them to optimize their nutrition through all phases of treatment. Michelle received her Bachelor of Science degree in dietetics from the University of Wisconsin-Madison and her Master of Science degree in Clinical Nutrition from New York University.
Denise Sievering is a Registered Dietitian who is board certified in Oncology Nutrition as well as Nutrition Support. A fluent Spanish speaker, Denise joined the Savor Health team to support Spanish speaking cancer patients and to continue to expand the Platform’s nutritional strategies and recommendations in Spanish. Denise holds a Bachelor of Science degree from Rutgers University, and completed her internship at New York Presbyterian Hospital (NYP). Denise started her career as a registered dietitian at NYP-Columbia University Medical Center, primarily covering inpatient Oncology units. Denise also holds a Master of Arts degree in Mental Health Counseling from New York University, and incorporates her advanced training in motivational interviewing and empathic listening in her patient encounters, particularly those whose lives have been forever changed by a cancer diagnosis. A New Jersey native, Denise now resides in sunny San Diego, CA where she works as a part-time outpatient Oncology dietitian at Scripps Health-MD Anderson Cancer Center, and also works as an inpatient dietitian at Kaiser Permanente. In her spare time, Denise can be found at a mom-and-pop taco shop, one of the many local craft breweries, and exploring her new city of San Diego with her husband and her rescue pup, Ripley.
Karen is a Registered Dietitian, Board Certified Specialist in Oncology Nutrition and registered in New York as a Certified Dietitian Nutritionist. Fluent in Spanish, Karen joined the Savor Health team to support Spanish speaking cancer patients and to continue to expand the Platform’s nutritional strategies and recommendations in Spanish. Karen received her Bachelor of Science degree from Ithaca College and her Master of Science degree from Hunter College. She works as an outpatient oncology dietitian in New York. Karen often works with local community centers to host nutrition programs for cancer survivors and their families, leading classes on how to live healthier lifestyles throughout their continuum of care. The American Institute of Cancer Research selected to showcase one of her many programs at their conference in 2019. Karen has written for and lent commentary to various publications and truly enjoys teaching people how to eat better. She loves to cook and strongly feels that healthy food doesn’t have to taste bad.
Allie is a Registered Dietitian and a Certified Specialist in Oncology (CSO). She joins Savor in 2023, bringing years of experience from the John Theurer Cancer Center in New Jersey, where she worked with patients with a variety of cancers. Her goal is to help people feel their best, both mentally and physically, when physical health challenges arise. She believes in the power of nutrition ever since the impact it made on her athletic career as a volleyball player during college. Allie graduated with her Bachelor of Science degree from University of Maryland-Baltimore County and has her Master’s degree in Human Nutrition from the University of Wisconsin Stout. She enjoys travelling, enjoying different cuisines, cooking, and hiking and other outdoor activities with her family and dog.
Julia Penberg is a seasoned healthcare professional with more than 30 years of experience focusing on maximizing operational excellence, leading clinical program development and building strong cross-functional teams. Her previous roles include overseeing the performance of clinical managers and nurse practitioners across multiple markets within United Healthcare-Optum’s Medicare Advantage and dual-eligible special needs populations, payer outreach and program development at Mayo Clinic, ground level specialty hospital development and direct patient care as a family and dermatology nurse practitioner. Julia volunteered as an operating room nurse and nurse practitioner on several mission trips to Romania and was a support group leader for the Kansas City chapter of the International Myeloma Foundation. Her motivation throughout her career has been with wellness promotion, disease risk modification and ensuring the best patient experience across the health continuum. Ms. Penberg received an MBA from the University of Dallas; a MS in Nursing from the University of Kansas and a BS in Nursing from the University of Texas-Austin. She is board certified as a Family Nurse Practitioner.
Rachel is a Registered Dietitian and Board Certified Specialist in Oncology Nutrition (“CSO”). She joined NYP-Columbia as the outpatient oncology dietitian in 2020 after working at Jamaica Hospital Medical Center for two years. Rachel completed her dietetic internship through Keene State College in 2017. She is pursuing an MS in Integrative Nutrition at Stony Brook University and has a BS in Human Nutrition, Foods and Exercise from Virginia Tech. Rachel provides nutrition counseling to all types of oncology patients and helps them understand the mental and physical benefits of nutrition as an ally in their fight against cancer. In her free time she enjoys slow meals with family and friends, Pilates, and tending to her fire escape garden.
Allie Werner is a Registered Dietitian at Fresenius Kidney Care where she provides medical nutrition therapy diet counseling to patients on Dialysis. She received her Bachelor’s Degree in nutrition from Indiana University and completed her Master’s Degree and dietetic internship at Loyola University Chicago. In her free time she enjoys spending time with friends and family, checking out the amazing food scene in downtown Chicago, and exercising on her Peloton bike.
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