What do you do with these?
Turn them into this….
A delicious, moist, low fat, low sugar cake made healthier thanks to the use of over-ripe bananas.
The softer and more over-ripe the bananas, the better they are for baking. They are much easier to mash too!
Bananas become much sweeter and develop a deeper flavour as they mature, as more of the starch component of the banana is converted to sugar. This results in several benefits for healthy baking such as reducing the need for sugar or other sweeteners, adding moisture and I have found that the more ripe the bananas, the more my cakes or muffins rise and the lighter they will be. Bananas can also replace fat in cakes and muffins and the texture of bananas make them a good egg substitute in most baked goods (1/4 cup mashed banana is approximately equal to one egg) as long as you are after a banana flavour!
Over-ripe bananas can be frozen ready for use at a later time. Just peel them, wrap individually in glad wrap and pop them in the freezer.
As well as being a great way to reduce fat, sugar and eggs in baking, bananas are incredibly healthy. They are low GI, high in fibre, a very good source of vitamin B6 and a good source of vitamin C, potassium, and manganese.
They make a fantastic filling snack that comes in it’s own recyclable packaging.
When you forget to eat them though and they become over-ripe they also make a fabulous cake…
Banana Honey and Coconut Loaf
Makes 1 loaf, approx. 10 serves
- Preheat oven to 170 degrees. Grease and line a loaf pan with greaseproof paper and set aside.
- Start by mixing together the ground linseeds with the water until they are very well combined, then set aside.
- In a medium sized bowl, mash the bananas to a soft and slightly lumpy puree, then add the honey, yoghurt and vanilla. Mix well.
- Sift the flour and bicarb soda into a large mixing bowl, then stir in the coconut. Make a well in the centre.
- Add the linseed mix into the banana mix and blend together, then pour into the well in the dry ingredients.
- Mix together until just combined. Do not over-mix, mix only until the flour is incorporated or your loaf may become tough.
- Spoon the mixture into the prepared tin, levelling it out with the back of the spoon or spatula.
- Sprinkle the reserved coconut over the top.
- Bake for 30-40 minutes until well risen and a skewer inserted into the centre comes out clean.
Per Serve: 628kJ or 150 calories; P 4g Fat 4g SFat 3g CHO 23g Fibre 3.5g