“Sprouted” Wheat Banana Spice Bread [Soaked Method]

Less sweet than traditional recipes, this Banana Spice Bread recipe produces a moist, tender crumb, rich banana flavor, and all the nutrition you would expect from whole grains.

Freshly milled flour soaked overnight loaded with six ripe bananas provides a healthy on-the-go breakfast or snack.

Who wouldn’t want Banana Bread that is good tasting and good for you? Cooks across the country have purchased grain mills to bake better whole grain bread. Freshly milled flour is certainly better than anything found in grocery aisles, but it stops short of releasing the full nutritional potential of whole grains.

Increase nutrition by soaking the flour

For cooks looking to add optimal nutrition to their baked goods, sprouting grains or soaking fresh milled flour is the optimal way to go. Soaking the flour overnight increases the vitamin content and absorption of the beneficial nutrients in grains. 

This important step also breaks down the phytic acid that blocks the absorption of important minerals and interferes with digestion. As described in Nourishing Traditions by Sally Fallon, soaking allows enzymes, lactobacilli, and other helpful organisms to break down and neutralize phytic acid.

If soaking the flour takes longer than you have time for, there are options for purchasing flour that has already been sprouted and ground. We cover the sources and benefits of sprouted white wheat flour at length in our Sprouted Whole Wheat Cinnamon Rolls.

The best whole grain flour for tasty baked goods

Some shy away from whole wheat because it can be overly dry or heavy. To make whole-grain baked goods as lofty and soft as possible, soft white wheat is lower in protein and higher in carbohydrates than hard wheat varieties.

White wheat is the better choice for making pastries, cookies, muffins, cakes, pancakes, and waffles. Spelt and Kamut flour also works well for this recipe. 

More Sprouted Wheat Recipes You’ll Love

• Parmesan Herb Focaccia
• Light & Buttery Sprouted Whole Wheat Buttermilk Biscuits
• Sprouted Whole Wheat Burger Buns
• Healthy Banana Walnut Muffins: Sprouted Wheat, Less Sugar, Big Flavor
• Sprouted Zucchini Bread: Whole Wheat, More Zucchini, Bits of Ginger
• Sprouted Whole Grain Cornbread
• Parmesan Sprouted Wheat Bagels
• Sprouted Wheat French Bread: 3 Tips to Baking with Sprouted Wheat

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“Sprouted” Wheat Banana Spice Bread [Soaked Method]

Whole wheat banana spice bread using a soaked method to soften the wheat.

Prep Time20 minutes mins

Cook Time1 hour hr 30 minutes mins

Soaking Time12 hours hrs

Total Time1 hour hr 50 minutes mins

Course: Baking, Breakfast

Cuisine: American

Servings: 10 servings

Author: Judy Purcell

Cook ModePrevent your screen from going dark

Ingredients

• ▢ 1 3/4 cups fresh ground soft white wheat flour , sifted
• ▢ 1 1/4 cups buttermilk or kefir
• ▢ 2 large eggs , lightly beaten
• ▢ 1/2 teaspoon sea salt
• ▢ 1/3 cup maple syrup
• ▢ 1 teaspoon baking soda
• ▢ 1/4 cup butter , melted
• ▢ 6 very ripe bananas , dark brown is best
• ▢ 2 teaspoons vanilla extract
• ▢ 1/2 teaspoon cinnamon
• ▢ 1/2 teaspoon nutmeg
• ▢ 1/4 teaspoon ground ginger
• ▢ 1/2 cup walnuts , coarsely chopped

Instructions

• Mix freshly ground flour in buttermilk or kefir just until moist, cover with plastic wrap and allow to sit in a warm place for 12-24 hours.
• Preheat oven to 350°. Line the bottom of a loaf pan with parchment paper and spray loaf pan with nonstick cooking spray.
• Place 5 peeled bananas in a microwave-safe bowl, or large 4-cup measuring cup. Cover with a plate as a lid, set slightly askew to allow steam to escape. Set the measuring cup/bowl on another plate in case the banana juices run over. Microwave on high for about 5 minutes until bananas have released liquid. Transfer bananas to a mesh strainer placed over a bowl. Allow to drain, stirring occasionally.
• While bananas are draining, combine melted butter, egg, baking soda, salt, spices, maple syrup, vanilla, and stir well.
• Once bananas have released their liquid, transfer liquid to a saucepan and cook over med-high heat to reduce and concentrate. You should end up with about 1/4 cup of liquid. Mash bananas and add to mixture of butter, eggs, and spices. Once the banana liquid is reduced, combine with wet mixture.
• Stir soaked flour and nuts into wet mixture until well combined. Pour into prepared loaf pan.
• Slice 1 banana into 1/4 inch thick slices. Shingle banana slices on each side of loaf, leaving a wide space down center of the loaf so it rises properly. Bake for 1 1/2 hours, or until toothpick inserted in the center, comes out clean (start checking at 1 hour. Begin checking loaf at 1 hour–depending on the size of the loaf pan, the cooking time will vary. Cool in the pan on wire rack 15 minutes before removing loaf. Continue to cool on wire rack.
• Best when served warm.

Notes

Makes 1 loaf.

• This recipe can also be used for muffins or mini loaves (picture shown). Adjust the baking time for muffins to 15-20 minutes and mini loaves 20-25 minutes, or until toothpick inserted in the center, comes out clean. Cooking time will vary based on size of pan.
• If you are not yet ready to make a commitment to buy a grain mill to grind your own, but want the benefits of sprouted grain, there are commercial sources available for purchasing such flours. If sprouted grain flour is used, you can skip soaking the flour.

Nutrition

Calories: 278kcal | Carbohydrates: 40g | Protein: 6g | Fat: 11g | Saturated Fat: 4g | Cholesterol: 57mg | Sodium: 315mg | Potassium: 382mg | Fiber: 4g | Sugar: 16g | Vitamin A: 300IU | Vitamin C: 6.2mg | Calcium: 77mg | Iron: 1mg

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