Banana, Honey and Coconut Loaf
When life gives you these…
Turn them into this….
An utterly delicious, moist, low fat, low sugar cake
Made even healthier thanks to those gross looking over-ripe bananas – that frankly too many of my clients normally put in the bin
But you’re not going to anymore are you????
Did you know that the softer and more over-ripe the bananas, the better they are for baking?
Lets face it, they’re almost pre-mashed and ready to go too!
As they ‘mature’, bananas become much sweeter and develop a deeper flavour
This is because more of the starch component of the banana is converted to sugar, resulting in several benefits for healthy baking such as:
– reducing the need for sugar or other sweeteners
– adding moisture and
– they make your cakes or muffins lighter, helping them rise more. This is a good thing BTW!
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 – but you need to be okay with the banana flavour, so perhaps don’t use this in your favourite burger recipe…unless you like weird sh*t like that!
When you’ve got over-ripe bananas and no time to deal with them – freeze those suckers
Just peel them, wrap individually in glad wrap and pop them in the freezer
Whatever you do, DON’T freeze them in their skins (just trust me on this one, okay)
And bananas don’t make you fat – OMG!
I can’t tell you how many times I’ve heard that one. But they seriously don’t. How could they?
They’re low GI, high in fibre and full of good stuff like vitamin B6, vitamin C, potassium and manganese – this is really good stuff your body loves and uses
Plus they make a fantastic filling snack that comes in it’s own recyclable packaging – so they’re good for #recycling #waronwaste #packagefree etc
And if you forget to eat them and find them in the bottom of your bag all battered and bruised
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
I have one word for this one – yummy!!!