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.

Free-From

Gluten-free. Dairy-free. Refined sugar-free. Low FODMAP option. Vegetarian.

 

Yield: Makes 1 loaf

Preparation time: 10 minutes

Cooking time: 35 minutes

 

Ingredients:

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)

3 eggs

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)

 

  1. 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.
  2. 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.
  3. 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.
  4. 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).

Nutritional highlights:

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!