Courgette Chocolate Chip Banana Bread

img_1992-e1533900853323.pngBehold the Courgette Chocolate Chip Banana Bread!

I encourage my clients to follow my recipes to help them get to their fitness and weight loss goals. And I am very aware how few dessert recipes there are. So it was time to add another fantastic recipe to the collection! 😋

This one I found online and followed it almost to a T just to see how it turns out before I give it my own twist. And it was lovely! So nice even that Silver ended up eating most of it. The fact that he didn’t know there was courgette in there definitely helped. He loves vegetables but not in his dessert. 😂

Although this loaf has 2 cups of grated courgette in it, there is still 1,5 cups of flour and I want to bring that amount down to a minimum. So I’m going to adjust the quantities, ie mainly increase the amount of banana and reduce the flour. Let it be noted I didn’t use any honey and I used sunflower oil instead of coconut oil. Coconut oil is a saturated fat and unless you love the flavour (I’m not massively keen on it myself), there’s no real reason why you should put it everywhere. It was a great marketing stunt to hype up its healthy qualities a few years back and to get people using it on everything starting from their teeth to their door hinges. 🤣 But that’s another story!

Oh and chocolate chips aren’t usually something I would add to a healthy recipe, so I’m going to make sure I remake this into an even healthier loaf with better macros but with all the flavour! Because with The Amazon you can have your cake and eat it too! 😍

This is the recipe I used:

  • 2 cups shredded, unpeeled courgette (about 1 small/medium courgette)
  • 1/2 cup mashed ripe banana (1 medium/large)
  • 1/4 cup sunflower oil (any oil with no strong flavour)
  • 1/4 cup brown sugar
  • 1 tsp pure vanilla extract
  • 2 large eggs, room temperature
  • 1 tsp ground cinnamon
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1,5 cups all purpose flour
  • chocolate chips
  1. Preheat the oven to 375 degrees F. Lightly grease a loaf tin or a muffin tin if you’re making muffins.
  2. Grate the courgette, then thoroughly squeeze it with a paper towel to remove as much excess water as possible. Repeat as needed.
  3. In a large mixing bowl beat or whisk together banana, honey, brown sugar, oil and vanilla extract until smooth. Add the eggs and beat again until combined.
  4. Sprinkle the cinnamon, baking soda, baking powder, and salt over the top of the batter,  mix to combine. Sprinkle in the flour, mix in slowly, just until the flour disappears. Last but not least, fold in the zucchini and chocolate chips.
  5. Scoop the batter into the prepared loaf tin or muffin cups. If you’re making muffins, fill them 3/4 of the way. Bake the banana bread for 40-45 minutes, muffins for 20-25 minutes or until a toothpick inserted in the centre comes out clean. Remove the tin from the oven and place it on a wire rack. Let cool for 5 minutes, then carefully lift the loaf or muffins out and place them on a wire rack to cool completely (this will keep the muffins from becoming soggy).

Enjoy!

 

 

The most powerful tool for successful weight loss – “WHY?”

I talk about dieting for health and weight loss because that’s what I have been widely working with, however my ultimate focus as a Nutritionist is the psychology behind it all. Before we can change our lifestyles for the better we have to identify our current habits and change the poor for the better. Ie it’s hard to lose weight without understanding why it was put on in the first place.

Here’s a scenario. Client X wants to go on a diet because they have put on 11lbs in 3 months and they want to stop it before it’s too late. They Google specialist A, contact them for a solution. Client admits to liking wine and having “some” every day but otherwise consider themselves to eat a healthy diet and never overeat.

Specialist A (usually inexperienced or simply reckless) bans alcohol immediately and writes up a diet plan for X and sends them off with it to lose weight on their own over the following months. The plan’s calories are severely below the person’s daily energy needs and all meals consist of plain chicken, broccoli, sweet potato, maybe some rice cakes; no coffee, tea, sugar etc. I call it “the cliché diet”.

Client X fails their diet shortly for lack of support, understanding and actual help. The meal times or choices don’t work, they lack access to “prescribed” foods and can’t resist the temptation to have a drink. Client X’s previous habits or diet history haven’t been taken into consideration and they have been told to follow the new diet without anybody explaining WHY most choices have been made (for the record, as far as these diet plans are concerned, it’s all: “Because I said so”.) Client fails the diet and blames the specialist for a faulty plan; the specialist blames the client for lack of effort – everybody is frustrated, client X wasted their finances and time, specialist A doesn’t really care because they made a bit of money by duplicating a diet plan they’ve already sold to 100+ unknowing victims.

Let’s skip the following scenarios where the client would either: 1) stop seeking help immediately and resort to following fad diets, all of which fail them in the long run while the client keeps gaining weight; 2) keep seeking out new professionals in hopes of finding someone that can actually help her (but the same thing happens each time); 3) give up completely and succumb to the “I can’t help it, it’s my body/genes/metabolism/the way I was created” mindset.

Here’s a happy scenario that hopefully will become the rule rather than the exception:

Client finds Specialist F who is actually willing to work on helping them understand the “WHY” weight has been piling on. By this point the client had reverted back to their original eating habits, gained an additional 7lbs and had been trying to take action for a further 6 months. Specialist F conducts and initial consultation with the client to get to know them, introduce themselves and to explain how they work. They ask the client to complete a food diary identifying the client’s moods, environments, cravings, triggers etc.

Specialist F finds out that Client X has been having half a bottle to a bottle of wine after work every day for the last 9 months. Upon chatting to the client, it turns out they were given a promotion at work 9 months ago, which lead to higher stress levels and the need for stress release and downtime in the evening. They would collapse on the sofa, exhausted after work with a glass of wine, which would easily turn into two or three and suddenly the whole bottle would be finished. If they still felt hungry afterwards, a kebab takeaway would tick the box. Lunch was also a problem due to increased workload, which left them less time to eat a decent meal and only enough to pop down to the nearest convenience store for a meal deal. Client X also wasn’t eating any breakfast since they could never get out of bed on time due to poor energy levels caused by bad food choices and daily alcohol consumption the day before. A real vicious circle.

Specialist F and Client X got to work and over the following months they reduced the client’s alcohol intake by introducing other healthy habits and stress managing mechanisms. They introduced a small breakfast and X started cooking their own dinner plus brought food with them to work the following day to be able to have a healthy lunch at their desk. After stopping work with Specialist F, Client X was able to keep the weight off as they had created a new lifestyle for themselves and gained the knowledge on foods and the resilience to not let their environment trigger any unwanted behaviour.

So the moral of the story for all of you still seeking help,  no matter what aspect of life we’re talking about: find someone who actually cares about you and your “WHY”.

This is for all professionals: Specialist F’s super power was actually caring about the person on the other side of the conversation, for actually wanting to help Client X rather than simply selling them a diet plan. Your product is only as good as the results it provides not the promises it makes. No one cares how many you’ve sold if there are unhappy customers banging on your door.