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You are here: Home Ā» Food Preparation Ā» Soaked Spelt Banana Bread (VAD)

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Soaked Spelt Banana Bread (VAD)

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Photo collage of a woman making banana bread in her kitchen. Text overlay says: "Healthy Banana Bread Recipe (soaked, ancient grains, VAD)"
Photo collage of a woman making banana bread in her kitchen. Text overlay says: "Healthy Banana Bread Recipe (soaked, ancient grains, VAD)"
Photo collage of a woman making banana bread in her kitchen. Text overlay says: "Soaked Spelt Banana Bread (low histamine & low Vitamin A)"
Photo collage of a woman making banana bread in her kitchen. Text overlay says: "Soaked Spelt Banana Bread (low histamine & low Vitamin A)"
Slices of homemade banana bread. The foremost slice is generously buttered. Text overlay says: "Healthy Banana Bread Recipe (soaked, ancient grains, VAD)"
Photo collage of a woman making banana bread in her kitchen. Text overlay says: "Healthy Banana Bread Recipe (soaked, ancient grains, VAD)"
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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.

Photo collage of a woman making banana bread in her kitchen. Text overlay says: "Soaked Spelt Banana Bread (low histamine & low Vitamin A)"

*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 low histamine (but test to see if you tolerate not-too-ripe bananas), low Vitamin A, and only lightly sweetened. And, just like cinnamon honey spelt biscuits, it is soaked for gentle digestion.

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.

Table Of Contents

  • Supplies Needed
  • Ingredients Needed
  • Healthy Soaked Banana Bread Recipe
  • Soaked Banana Bread
  • More Info on Low Vitamin A (VAD)…

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

4-photo collage of making banana bread: 1) batter that has been soaked overnight 2) adding mashed banana to the batter 3) adding coconut sugar 4) mixing all the ingredients together

  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.

4-photo collage of making banana bread: 1) adding leavenings to the batter 2) divvying up batter into greased loaf pans 3) checking baked banana bread for doneness with a toothpick 4) a slice of freshly baked banana bread

  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!

Slices of homemade banana bread. The foremost slice is generously buttered.

Slices of homemade banana bread. The foremost slice is generously buttered.
4.67 from 6 votes
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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.Ā 

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.

We only recommend products and services we wholeheartedly endorse. This post may contain special links through which we earn a small commission if you make a purchase (though your price is the same).

Posted in: Allergy Friendly Breads, Muffins, & Crackers Breakfast Desserts & Cookies Food Preparation Low Vitamin A Recipes Recipes Snacks Soaking

About Wardee Harmon

Wardee lives in the Boise area of Idaho with her dear family. She's the lead teacher and founder of the Eat God's Way online cooking program as well as the author of Fermenting, Sourdough A to Z, and other traditional cooking books. Eat God's Way helps families get healthier and happier using cooking methods and ingredients from Bible Times like sourdough, culturing, and ancient grains.

Reader Interactions

Comments

  1. Jody B. says

    November 11, 2023 at 11:07 pm

    Thank you for the tips to make this low vitamin A. It most appreciated. Looking forward to trying this out. My son loves Banana bread from the bakery section at the local grocery store. This will be nice know this is going to be better for us.

    Reply
  2. marlene says

    November 18, 2023 at 9:08 am

    HI
    When you soak the flour (Banana Bread) I’m embarrassed to ask do you leave on the counter or in the refrigerator?
    Thank you
    Marlene

    Reply
    • Danielle says

      November 20, 2023 at 7:35 am

      Hi, Marlene.

      No need to be embarrassed.

      You leave it on the counter.

      ~Danielle, TCS Customer Success Team

      Reply
      • teresa says

        February 9, 2024 at 3:07 pm

        What if you were to add Eggs to the Soak. Would you then refrigerate while soaking +12 hrs

        Reply
        • Peggy says

          February 12, 2024 at 1:33 pm

          Hi, Teresa,
          I would add the egg when you add the mashed bananas, vanilla (if using), coconut sugar, cinnamon (if using), and salt to the mixing bowl.
          ~Peggy, TCS Customer Success Team

          Reply
  3. Lucy says

    November 19, 2023 at 11:39 am

    Can you use almond meal flour

    Reply
    • Danielle says

      November 20, 2023 at 7:39 am

      Hi, Lucy.

      This recipe is not formulated for almond flour.

      ~Danielle, TCS Customer Success Team

      Reply
  4. Barbara Geoffroy says

    November 24, 2023 at 3:35 pm

    Thank you for this recipe and good information. I have sprouted spelt flour. Is it necessary or advisable to soak it?

    Reply
    • Danielle says

      November 24, 2023 at 3:40 pm

      Hi, Barbara.

      You can soak it but it is not necessary since it is already sprouted.

      ~Danielle, TCS Customer Success Team

      Reply
  5. Christine Mooney says

    April 26, 2024 at 10:10 am

    This recipe sounds yummy. What size loaf pans should I use?

    Reply
    • Peggy says

      April 26, 2024 at 6:14 pm

      Hi, Christine,
      Wardee has a link for the loaf pan she recommends, it is Anchor Hocking Glass Bread Pan, 1.5 Quart Loaf Pan.
      ~Peggy, TCS Customer Success Team

      Reply
      • Christine Mooney says

        April 26, 2024 at 8:03 pm

        Thanks Peggy. I found it at the top of the page.

        Reply
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I’m Wardee Harmon and I help Christian families who know they should eat healthy but are tired of complicated, time-consuming, weird-tasting, and unsustainable “healthy” diets…

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