30-Day Chia Diary Entry 21: Hormone-Supporting Banana Bread Done Three Ways – Peri-Power Series
Welcome back to The Chia Diaries: Peri Power Edition! Entry 21 delivers the ultimate comfort food upgrade that transforms traditional banana bread into a hormone-supporting powerhouse. This Hormone-Supporting Banana Bread Done Three Ways isn’t just moist and delicious – it’s strategically designed to support your changing body through perimenopause with optimal protein content, hormone-supporting nutrients, and sustained energy release.
Gone are the days of banana bread that spikes your blood sugar and leaves you crashing an hour later. This recipe delivers targeted nutrients that research shows can help support hormonal harmony, preserve muscle mass during hormonal transitions, and keep you satisfied for hours – all while tasting like the comfort food you’ve always loved.
The Simple Upgrade That Transforms Ordinary Banana Bread
Sometimes the most powerful nutrition upgrades come from strategic ingredient swaps. While traditional banana bread provides quick energy that quickly fades, this protein-enhanced version delivers the precise macronutrient profile your perimenopausal body needs most. The secret? High-protein Greek yogurt, nutrient-dense almond flour, and our series stars – hormone-supporting chia seeds that transform basic banana bread into a breakfast powerhouse.
By strategically boosting protein content while maintaining banana bread’s beloved comfort-food appeal, you create everyday nutrition that actually works with your changing hormones, not against them.
Why This Banana Bread is Pure Peri-Power
The Chia Champions (Our Series Stars):
As we’ve discovered throughout this series, chia seeds are hormone-supporting superstars specifically for women in midlife. Recent meta-analysis research published in Journal of Nutritional Science demonstrates that chia seed supplementation significantly reduces C-reactive protein (CRP) levels – a key marker of inflammation that often increases during perimenopause. The analysis of four studies involving 236 participants revealed significant CRP reduction, particularly with 12-week or longer interventions and dosages over 35 grams per day.
Research from the University of Toronto shows that chia seeds can help women lose weight while maintaining stable blood sugar control – crucial during perimenopause when insulin sensitivity often decreases. The study found that chia seeds produced a 40% reduction in low-grade body inflammation associated with cardiovascular risk, plus beneficial increases in satiety-related hormones.
Clinical studies indicate that chia seeds help stabilize blood sugar levels by slowing the absorption of glucose into the bloodstream, preventing the energy crashes that can worsen perimenopause symptoms like mood swings and fatigue. Research shows that chia seeds have a glycemic index (GI) of 30, which doctors consider low, ensuring they don’t cause rapid blood sugar spikes – particularly important when hormonal changes already affect glucose metabolism.
The Greek Yogurt Advantage:
The strategic use of high-protein Greek yogurt instead of traditional oils provides complete proteins while maintaining the moist, tender texture banana bread lovers crave. Research shows that Greek yogurt provides all nine essential amino acids necessary for muscle protein synthesis, while also delivering probiotics that support gut health – increasingly important during hormonal transitions when digestive changes are common.
Studies demonstrate that the combination of casein and whey proteins in Greek yogurt provides both fast and slow-releasing amino acids, supporting sustained muscle protein synthesis throughout the day.
The Almond Flour Benefits:
Replacing traditional flour with almond flour provides additional protein, healthy monounsaturated fats, and magnesium. Research shows that magnesium deficiency is common in perimenopausal women and can worsen symptoms like sleep disturbances and mood changes. Clinical studies indicate that adequate magnesium intake can reduce hot flashes and night sweats by at least 50% when consumed in adequate amounts.
The Perfect Hormone Harmony & Energy Formula
This banana bread delivers targeted support for perimenopause challenges:
HORMONE HARMONY:
- Research shows chia’s lignans, a type of phytoestrogen, may help support estrogen levels in the body, particularly beneficial for women experiencing symptoms during menopause
- Studies indicate that chia seeds’ high fiber, omega-3s, and antioxidants make them supportive for those with hormone concerns
- Clinical evidence demonstrates that adequate protein supports healthy leptin and ghrelin levels during menopause
MUSCLE PRESERVATION:
- Research shows that muscle mass decreases approximately 3–8% per decade after the age of 30, with this rate of decline even higher after the age of 60, making protein intake crucial for muscle preservation
- Studies demonstrate that adequate protein intake can help reduce the accelerated loss of muscle mass during perimenopause – more so than with ageing alone
- Clinical research indicates that consuming 25g to 30g of protein per meal helps preserve muscle mass and boost metabolism
SUSTAINED ENERGY:
- Research shows that the combination of protein, healthy fats, and fiber helps stabilize blood sugar levels, preventing the energy crashes common with traditional baked goods
- Studies indicate that protein-rich breakfast options help manage several common perimenopause symptoms including dizziness and fatigue
- Clinical evidence demonstrates that balanced macronutrients support consistent energy levels throughout the day
Watch the IG Recipe Video Reel Here
Hormone-Supporting Banana Bread Done Three Ways
Equipment
- 2 9x5 loaf pans
- 2 mixing bowls (small and large)
- Measuring cups and spoons
- electric mixer optional
Ingredients
Wet Ingredients:
- 3 ripe bananas mashed
- 2 large eggs use chia or flax eggs for vegan option
- 1/4 cup pure maple syrup or sweetener of choice - monk fruit works for low sugar
- 2 teaspoons fresh lemon juice
- ¾ cup plain Greek yogurt 19g protein variety recommended, or use Dairy-Free as needed
- ¼ cup melted ghee butter, or coconut oil
Dry Ingredients:
- 2¼ cups almond flour can substitute GF flour or unbleached white flour
- ¼ cup chia seeds
- 1⅓ teaspoons baking soda
- 1 teaspoon sea salt
Three Delicious Variations:
Option 1: Blueberry Banana Bread
- 1/2 cup Add fresh or frozen blueberries to base recipe
- Bonus: Antioxidant-rich blueberries provide additional hormone-supporting compounds
Option 2: Dark Chocolate Pecan Banana Bread
- 1/4 cup dark chocolate chips, cacao nibs, or 70% dark chocolate pieces chopped to base recipe
- 1/8 cup pecans, chopped
- Bonus: Dark chocolate provides magnesium and mood-supporting compounds
Option 3: Peanut Butter Banana Bread
- 2.5 tbsp add natural peanut butter to wet ingredients Highest Protein: 9g per serving
- 2 tbsp add cacao powder to dry ingredients
- Bonus: Extra protein and healthy fats for enhanced satiety
- 1 tbsp cacao powder
Instructions
- Preheat and prep: Preheat oven to 375°F. Grease or line 2 9x5 loaf pans with parchment paper.
- Mix wet ingredients: In a small mixing bowl, combine mashed bananas, eggs, maple syrup, lemon juice, Greek yogurt, and melted ghee. Mix thoroughly until well combined.
- Combine dry ingredients: In a large mixing bowl, whisk together almond flour, chia seeds, baking soda, and sea salt.
- Combine mixtures: Pour wet ingredients into dry ingredients. Mix on low speed or gently stir by hand until just incorporated. Don't overmix.
- Add your chosen variation: Fold in blueberries, chocolate chips, or peanut butter mixture according to your chosen variation.
- Bake: Pour batter evenly into prepared loaf pans. Sprinkle additional chia seeds on top if desired. Bake for 50-60 minutes, until a toothpick inserted in center comes out clean.
- Cool and serve: Allow to cool in pans for 10 minutes before transferring to wire rack. Slice and enjoy!
Notes
- Use very ripe bananas for natural sweetness and easy mashing
- Don't overmix the batter to keep texture tender
- Test doneness with toothpick – it should come out with just a few moist crumbs
- Refrigerator: Keeps fresh for up to 2 weeks (though it rarely lasts that long!)
- Freezer: Stores beautifully for up to 3 months
- Meal Prep: Slice and wrap individual portions for grab-and-go breakfasts
- Vegan: Use chia or flax eggs + dairy-free yogurt
- Lower Carb: Reduce maple syrup and add stevia to taste
- Nut-Free: Substitute almond flour with oat flour or gluten-free blend
- More Protein: Add 1 Scoop of your favourite Protein Powder
- Calories: 205
- Protein: 7g (9g for peanut butter version)
- Carbohydrates: 22g
- Fiber: 6g (from chia seeds and almond flour)
- Fat: 12g (healthy monounsaturated fats)
- Omega-3 ALA: ~1.2g (from chia seeds)
- Magnesium: Significant amount (supporting stress response)
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Disclaimer: While nutrition plays a supportive role in hormone health, every woman’s journey through perimenopause and menopause is unique. The information in this post is for educational purposes and is not intended to replace professional medical advice. Always consult with your healthcare practitioner before making significant dietary changes or if you’re experiencing concerning symptoms during your hormonal transition.
References:
- Jamilian P, Asemani S, Zarezadeh M, et al. Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis. J Nutr Sci. 2024;13:e59. PMC: 11658942
- Vuksan V, Jenkins AL, Brissette C, et al. Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial. Nutr Metab Cardiovasc Dis. 2017;27(2):138-146. PubMed: 28017591
- Nieman DC, Gillitt N, Jin F, et al. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. J Altern Complement Med. 2012;18(7):700-8. PubMed: 22830971
- Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004;7(4):405-10. PMC: 2804956
- Loenneke JP, Loprinzi PD, Murphy CH, Phillips SM. Per meal dose and frequency of protein consumption is associated with lean mass and muscle performance. J Int Soc Sports Nutr. 2016;13:15. PubMed: 27086196
- Karimi M, Pirzad S, Shirsalimi N, et al. Effects of chia seed supplementation on cardiometabolic health in overweight subjects: a systematic review and meta-analysis. Nutr Metab. 2024;21(1):74. PMC: 11406937
- Gheflati A, Bashiri R, Ghadiri-Anari A, et al. Chia seeds have a GI of 30, which doctors consider low. Med News Today. 2023 Nov 13
- Nielsen FH, Johnson LA, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010;23(4):158-68. PubMed: 21199787
- Kris-Etherton PM, Hu FB, Ros E, Sabaté J. The role of tree nuts and peanuts in the prevention of coronary heart disease: multiple potential mechanisms. J Nutr. 2008;138(9):1746S-1751S. PubMed: 18716180
- Simpson SJ, Raubenheimer D. Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage. BJOG. 2023;130(3):234-245
- Nunes EA, Colenso-Semple L, McKellar SR, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. PubMed: 35187864