Decadent Banana Nut Chia Bread
Original recipe by Kristen Shepherd
A moist, nutrient-packed banana bread loaded with chia seeds, walnuts, and ground flaxseed. Chia seeds deliver omega-3 fatty acids, fiber, and calcium that support bone health and hormone balance in women over 40. Walnuts add brain-healthy ALA omega-3s, while ripe bananas provide natural sweetness and potassium. Bakes in 50–60 minutes and freezes beautifully for easy meal prep.
IIngredients
- •3 ripe bananas
- •1/3 cup chia seeds (or more if you like texture)
- •1 cup chopped nuts (walnuts, pecans, or a mix)
- •1 tablespoon ground flaxseed (for sprinkling on top)
- •½ cup white sugar
- •¼ cup brown sugar
- •½ cup butter, softened
- •2 eggs
- •1½ cups all-purpose flour
- •1 teaspoon baking soda
- •½ teaspoon salt
- •1 teaspoon vanilla extract
Optional Topping
- •Extra pecan pieces
- •Ground flaxseed
SInstructions
- 1Preheat your oven to 350°F (175°C). Grease a 9×5-inch loaf pan.
- 2In a large bowl, mash the bananas until smooth.
- 3Mix in sugar, softened butter, eggs, and vanilla extract.
- 4Stir in flour, baking soda, and salt until just combined.
- 5Fold in chia seeds and 1 cup of chopped nuts.
- 6Pour batter into the prepared loaf pan. Sprinkle extra pecans and ground flaxseed on top.
- 7Bake for 50–60 minutes, until a toothpick inserted into the center comes out clean.
- 8Remove from oven and let cool in the pan for 10 minutes before transferring to a wire rack.
Why This Recipe Works for Women Over 40
Chia Seeds
Rich in omega-3 fatty acids, fiber, and calcium — supports bone health and hormone balance.
Walnuts
Packed with brain-healthy ALA omega-3s and antioxidants that reduce inflammation.
Ground Flaxseed
A source of lignans (plant estrogens) that may ease perimenopause symptoms.
Ripe Bananas
Natural sweetness plus potassium, vitamin B6, and prebiotic fiber for gut health.
Nutrition Snapshot
Per slice — based on 12 slices; approximate values
| Nutrient | Amount |
|---|---|
| Calories | ~260 |
| Protein | ~4 g |
| Total Fat | ~13 g |
| Saturated Fat | ~4 g |
| Omega-3 ALA | ~1.5 g |
| Carbohydrates | ~34 g |
| Fiber | ~4–5 g |
| Sugar | ~17 g |
| Calcium | ~80–100 mg |
| Potassium | ~250–300 mg |
Values are estimates calculated using standard nutritional databases. Actual values may vary based on specific brands and ingredient quantities used.