SuperFood - Based on Baked Banana Bread v5.0

Last updated March 3, 2016 Copy
AmountVolumeIngredient$ / daySource
187.5gcupsWhole Wheat Flour$0.29King Arthur Flour
2.3g½tspLeavening agents, baking soda$0.00
2.6g1tspSpices, cinnamon, ground$0.00
4gMorton Kosher Salt$0.01Local
127gOptimum Nutrition 100% Whey Gold Standard Double Rich Chocolate$3.24Amazon
55gKirkland Signature Semi-Sweet Chocolate Chips$0.27Costco
500g4pieceBananas, raw, peeled, x-large, old$1.25local
100g½cupCanola Oil$0.24local
1pill1pieceKirkland Signature Daily Multi Vitamins & Minerals Tablets$0.03Costco
0g½tspCholine bitartrate$0.00Amazon
Amounts for:
Total Daily Cost:
$5.33Add Ingredients
to Amazon Cart

  • Bake for ~25-30 minutes @ 325°
  • Check at 20 minutes


Version 0.2.0 - 2016-03-02

  • Swtiched to Optimum Nutrition Double Chocolate Whey, lesser mass but more protein, may need to bump up such that mixture is not oily

Version 0.1.1 - 2016-01-08

  • 2x batch is no-good, goes bad when left out..
  • Muffins are best, stick to jumbo muffin cups
  • Refrigerate immediately
  • +25% Protein Powder

Version 0.1.0 - 2016-01-06

  • Innaugral Run of PhilChow Baked
  • Replaced Iodised Salt with Kosher Salt
  • Replaced Protein Powder with Now Powder


  • Flavorful
  • Chunks of banana
  • Keeps poorly in the refrigerator
  • Reheats okay
  • Going to add 25% more protein to see the result in a 2x batch
  • Cooking in a pyrex versus muffin tin results in a middle that may not cook, wait for the top to brown

Original Text

The Secret to Moisture

So, after many batches of this bread (I have not logged them all), I can confidently say, the secret to moisture in this bread is produce and oil. When I don't put in enough produce or oil, it isn't moist enough. I've used bananas, apples, potatoes, and sweet potatoes. How much is best? About 4 large bananas worth. That's 800 grams of banana before peeling, 512 grams peeled (peeled bananas weigh 64% of unpeeled bananas). If you use other produce in place of a banana, be sure to add ¼ tsp Potassium Citrate for each banana substituted. BTW, a blended, baked, peeled sweet potato tastes like candy.

Prep Notes

  • Older browning bananas are ideal (sweeter and softer). If bananas are frozen, microwave them until soft enough to mix.
  • The cinnamon is probably not a necessary ingredient.
  • Mix the wet ingredients first, then add in the dry ingredients. Trust me, it's easier this way.
  • Preheat oven.
  • Bake for ~25-30 minutes @ 325° (until fork/knife/toothpick inserted in center comes out clean)
  • Oil your baking pan!!! Don't get cocky, kid!
  • I refrigerate it after cooling but I don't know that this is necessary.

Version 5 - 2015-06-08

  • Removed egg from recipe as I've found it makes no difference.
  • Removed potassium citrate because the bananas provide all the potassium needed.
  • Increased bananas to 500 grams, peeled.
  • I tried halving the oil in a previous batch, but it just isn't moist enough that way.
  • 30 minutes @ 325°
  • Result: Perfect. Everyone at the party was impressed.

2015-05-12 (version 4)

  • 4 really big bananas, peeled, blended
  • No potato or any other produce.
  • threw in some pine nuts I had laying around.
  • 30 minutes @ 325°
  • Result: superior version 4 moisture! Amazing!

2015-04-19 (version 4)

  • microwaved a sweet potato, then peeled and blended it with 3 bananas
  • 28 minutes @ 325°
  • Result: superior version 4 moisture. Tasty.

2015-03-27 (bastardized version 4)

  • blended 2 old bananas and one old unskinned apple (blending is nice)
  • didn't have an egg
  • didn't have roots, dairy, or beans to add extra moisture
  • Baked 28 minutes @ 325°
  • Result: Not as moist as proper version 4

Version 4

  • Added two 75g purple potatoes, microwaved, peeled, then mashed (~150g of potatoes). According to Anna Sward of, moisture can be increased using roots, dairy, or beans. So feel free to use something else in place of purple potatoes.
  • Added some vanilla extract and allspice (hard to know if these ingredients made a difference).
  • Lowered the heat to lessen browning.
  • Baked 28 minutes @ 325°
  • Result: Again, best bread yet!

2015-03-07 (still version 3)

  • Had no bananas, so I substituted with 1 cup applesauce instead.
  • Put 1 tsp potassium citrate to compensate for missing bananas.
  • Baked 25 minutes @ 350°
  • Result: Best bread yet! (tho it seems to get a little dry after a couple days on the counter).

Version 3.0 (see photo)

  • Doubled oil
  • 25% less flour
  • Removed water
  • Reduced cinnamon to 1 tsp
  • I added ½ cup of Splenda because fat & sugar are tenderizers in baking...but I'm not sure it was necessary.
  • Increased bananas to 3, then substituted the 3rd banana with a ½ cup of applesauce.
  • halved potassium citrate again
  • Baked 25 minutes @ 350° (I also tried microwaving a small amount, and while it looks albino, it still tasted good and remained soft and tasty the next day)
  • Result: Success! (see photo!)

Version 2.0

  • Halved potassium citrate
  • Reduced water to ¼ cup
  • Added 1 egg
  • Added 2 bananas
  • Baked 20 mins @ 350°
  • Result: better, still has an uncooked spot in the middle, not moist enough. Microwaving a piece for 10 seconds increases moistness.

Version 1.0

1 day wheat soylent 1¼ cup water 1 Tbs cinnamon ½ tsp baking soda Microwaved on a plate Result: moist right out of microwave, but dry and terrible after cooling.

Nutrition Facts

Amount Per Day
42% Carb, 18% Protein, 40% Fat
% Daily Values*
Total Carbohydrate301g
Dietary Fiber 39g
Total Fat124g
Saturated Fat19g
Monounsaturated Fat63g
Polyunsaturated Fat28g
Omega-3 Fatty Acids9g
Omega-6 Fatty Acids21g
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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