Soaked Spelt Banana Bread (VAD)

This healthy banana bread recipe is our treat during a time when our diet is very restrictive! Use spelt flour or any ancient grain. This recipe is soaked for gentle digestion, low histamine, low Vitamin A (VAD*), and only lightly sweetened.

*VAD = Vitamin A Detox

This is a staple in our home and our daughter Haniya’s home, too!

I shared recently how I and other members of my family have been working through some health issues, including IBS and histamine intolerance. Well, this healthy banana bread recipe is our treat during a time when our diet might be very restrictive! It’s soaked for gentle digestion, low histamine (but test to see if you tolerate not-too-ripe bananas), low Vitamin A, and only lightly sweetened.

We usually make it with spelt, but any ancient grain flour or even whole wheat or pastry flour will work, too. Learn more about how to choose the right ancient grains for your family here.

As written, this recipe is very simple, but if your dietary needs allow for it, feel free to experiment with your favorite add-ins: shredded coconut, raisins, chocolate chips, chopped nuts, etc.

Supplies Needed

• Potato masher
• Large mixing bowl
• Wooden spoon for mixing
• Loaf pans

Ingredients Needed

• Spelt flour — Or another ancient grain flour, such as einkorn. Choose spelt for low Vitamin A. I like to use freshly ground flour, which you can learn more about in my home grain milling archives!
• Soaking acid — Such as raw apple cider vinegar, Kombucha, water kefir or milk kefir, lemon juice, or whey.
• Bananas — Choose organic if possible. Use not too ripe bananas for low Vitamin A and low histamine.
• Vanilla extract — Learn how to make your own here! Omit for low Vitamin A.
• Sweetener of choice — Can be dry or liquid sweetener. I typically choose coconut sugar. If you choose a liquid sweetener such as maple syrup, reduce the water a bit.
• Spices — Cinnamon and/or ginger. Omit cinnamon for low Vitamin A.

Healthy Soaked Banana Bread Recipe

1. Combine flour, water, and vinegar in a medium bowl and let soak overnight.
2. Preheat oven. Prepare three loaf pans by greasing with desired oil.
3. Add mashed bananas, vanilla (if using), coconut sugar, cinnamon (if using), and salt to the mixing bowl.
4. Mix.

1. Sprinkle on the baking soda and baking powder, then mix briefly until incorporated.
2. Divide the batter between the three loaf pans (about 1/2 to 2/3 full).
3. Bake until toothpick inserted comes out clean.
4. Enjoy!

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Soaked Banana Bread

This healthy banana bread recipe is our treat during a time when our diet is very restrictive! It's soaked for gentle digestion, low histamine, low Vitamin A, and only lightly sweetened.

Course Breads, Snacks

Cuisine American

Prep Time 15 minutes

Cook Time 1 hour

Soaking Time 12 hours

Servings 30 slices

Calories 124 kcal

Author Wardee Harmon

Ingredients

• 6 cups spelt flour (800 grams) mine is fresh ground, so if yours isn't, use less by volume due to settling
• 3 cups pure water
• 3 tablespoons raw apple cider vinegar or other soaking acid such as Kombucha, kefir, lemon juice, or whey
• 5-6 bananas not too ripe, mashed
• 1 tablespoon vanilla extract omit for low Vitamin A
• 1-1/2 cups coconut sugar or maple syrup, but reduce the water a bit
• 1 to 3 teaspoons ground ginger or cinnamon, if not following low Vitamin A
• 1 teaspoon sea salt or 50:50 salt
• 1 tablespoon baking powder
• 1 tablespoon baking soda

Instructions

1. Combine flour, water, and vinegar in a medium bowl and let soak overnight.
2. In the morning, preheat oven to 350 degrees Fahrenheit.
3. Prepare three loaf pans by greasing with desired oil (I use refined avocado oil).
4. Add mashed bananas, vanilla (if using), coconut sugar, cinnamon (if using), and salt to the mixing bowl. Mix.
5. Sprinkle on the baking soda and baking powder, then mix briefly until incorporated.
6. Divide the batter between the three loaf pans (about 1/2 to 2/3 full).
7. Bake for 45 min to an hour, until toothpick inserted comes out clean.
8. Remove from pans and let cool completely on rack.

Recipe Notes

Freezes well! I keep one loaf in the fridge and freeze the other two for later. 

You can substitute 1/2 cup applesauce for each banana, up to 1 total cup of applesauce, or 2 bananas. This will make a wetter batter.

For low Vitamin A, omit vanilla extract and choose ginger instead of cinnamon.

Nutrition Facts

Soaked Banana Bread

Amount Per Serving

Calories 124 Calories from Fat 9

% Daily Value*

Fat 1g2%

Saturated Fat 0.02g0%

Polyunsaturated Fat 0.01g

Monounsaturated Fat 0.01g

Sodium 195mg8%

Potassium 113mg3%

Carbohydrates 25g8%

Fiber 4g17%

Sugar 4g4%

Protein 3g6%

Vitamin A 13IU0%

Vitamin C 2mg2%

Calcium 20mg2%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

More Info on Low Vitamin A (VAD)…

If you’re curious about the low Vitamin A and why you might consider it for stubborn health issues, let’s hear from the world’s foremost expert, Dr. Garrett Smith:

• How to Heal Digestive Issues Naturally (also gives a wonderful overview of liver health and Vitamin A toxicity)
• How to Balance Hormones Naturally (also explains Vitamin A and copper toxicity)
• How to Heal Skin Conditions Naturally (more on Vitamin A toxicity and liver health)

Each one of those links has a podcast you can listen to or there are notes if you prefer to read. Just check them out and see if they resonate with you. If they do, look for links near the end of each to pursue it.