Banana Bread is a delicious snack to manage blood sugar, support stress hormones & aid digestion.
It has a moist texture due to the bananas and coconut oil, like a brownie. You can add more flour if you prefer a more cake-like texture.
Banana Bread is Free-From:
Gluten-free. Dairy-free. Refined sugar-free. Low FODMAP option. Vegetarian.
Yield: Makes 1 loaf of banana bread
Preparation time: 10 minutes
Cooking time: 35 minutes
140g/1 cup brown rice flour
30g/¼ cup coconut flour
30g/1 heaped tbsp. coconut oil
10g/1 heaped tbsp. ground flaxseed
4 ripe mashed bananas (with brown spots on skin)
2 tbsp. no-sugar cashew nut butter (Meridian is a good brand)
30g/¼ cup coconut sugar (reduce to ideally none other than that in the bananas over time)
- Pre-heat oven to 180⁰C/160⁰C fan/gas mark 4. Grease or line (with baking parchment) a loaf tin (22cm x 12cm approx.) or square tin (22cm x 22cm – as photo). Silicone moulds don’t require greasing or lining.
- Sieve the flours together. Rub/stir in the coconut oil, dependent on whether your oil is solid or liquid at room temperature. Add the flaxseed and mix.
- Add the mashed bananas, eggs, cashew nut butter and sugar and mix thoroughly. Pour into your tin/mould. Bake in the oven for 35 minutes until golden brown.
- Leave to cool for 10 minutes then turn out onto a wire rack until cool. Store in an airtight tin in a cool place.
Low FODMAP option:
- Swap coconut flour for 40g additional brown rice flour
- Use unripe bananas
- Swap cashew butter for peanut butter
- Swap coconut sugar for maple syrup
This is best eaten within a few days but can be frozen for a few weeks (any longer it goes mushy when defrosted).
Brown rice flour – protein-rich, fibre-rich wholemeal version of refined white flours. Packed with B vitamins, manganese, selenium, iron & magnesium.
Coconut flour – rich in fibre, beneficial fats & protein.
Coconut oil – anti-bacterial, anti-viral and a medium-chain fat which converts to energy rather than being stored as fat.
Flaxseed – good source of protein, fibre, omega-3 fats, vitamins & minerals.
Bananas – excellent source of potassium, magnesium, vitamin B6, vitamin C & soluble fibre. Ripe bananas have more anti-cancer, immune-supporting properties & are easier to digest.
Eggs – a great complete protein rich in vitamin K, B vitamins, selenium & vitamin D. Good quality organic eggs contain more omega 3 essential fats.
Cashew butter – a great protein and essential fat, high in magnesium.
Coconut sugar – an unrefined sugar low in glycaemic load for balancing blood sugar.
Please note: American cups do not give accurate measurements, but I like to give both as they offer a quick way to prepare!
Eating healthy sweet treats is an important part of your enjoyment of food. If you don’t want to give up your favourite foods watch my FREE 3 Steps to Control Your Gut (And Still Eat Your Favourite Food) masterclass to learn what you can do.
Jane Barrett is a registered nutritionist and expert in digestive health helping women & children with digestive issues take control of their health through food. She offers support through meal plans, online courses & personalised 1:1 programmes on Zoom.