So I posted some pics on Instagram last week of a new protein, low sugar, gluten free/dairy free/soya free chocolate banana loaf recipe that I had been working on, and promised the type up my scribbled notes into a legible format for you all.
We aren’t really cake eaters in this house, and avoid as much processed junk as possible but sometimes you just need something dense and chocolatey that won’t spike your insulin levels leaving you crashing in energy and piling on the pounds!
By removing traditional flour from recipes and substituting with oats and almonds, you cut the carbohydrates right down (and everyone knows thats carbs turn to sugar in the body, which in turn can cause obesity and diabetes if consumed in excess and not burnt off!). Using oats and almonds also make sure we are getting a good whack of protein which aids muscle growth and repair, along with helping us to stay feeling fuller for longer. And finally, they also help to slow down the effects of the natural sugars in the recipe by binding with them, giving a constant and slow source of energy without the spikes and crashes!
We never use sugar in the traditional sense in this house either; always preferring to use naturally occurring and unrefined alternatives such as fruit, or either brown rice or maple syrup. We also use these natural sugars in a FAR less quantity than you would use traditional sugars in a recipe and we NEVER use any nasty artificial sweeteners as replacements (you know they were invented as a pesticide right?? And cause a whole load of health issues, especially with the joints and muscles! Plus can cause obesity by both tricking the brain and encouraging over-eating!).
But we aren’t boring and restricted….Mummy likes a good Gin on a night out and the babies enjoy chips and a slush puppy at the beach! We live our life by a 80/20 rule – 80% a wholesome, natural, colourful, varied, and purposeful diet mixed with about 20% crap for fun 😉
Back to the recipe rather than the science behind the ingredients I chose! As the cake loaf is so naturally dense, you really only need two small slices to curb a sweet craving and leaving you feeling satisfied…..ENJOY!
75g oats (certified gluten-free)
75g ground almonds
10g cacao powder
1 teaspoon bicarbonate of soda
2 medium eggs
2 medium ripe bananas*
4 tablespoons organic brown rice syrup (MUST be organic to avoid arsenic!)
50g chopped dates
4 tablespoons of organic virgin coconut oil (plus a little to grease the loaf tin)
1-2 tablespoons dark chocolate chips (depending on preference)
*Not a fan of bananas?? Then use 230g of unsweetened cooled stewed apple, seasoned with nutmeg & cinnamon to taste.
- Grease a small silicone loaf tin & preheat a fan assisted oven to 160°C/320°F or gas mark 3 (adjust accordingly for a non-fan assisted oven!).
- Put the oats, almonds, bicarbonate of soda, and cacao into a food processor and blitz with the bladed attachment until they form more of a chunky flour consistency (you may need to alternate between a pulse and a blitz depending on how powerful your machine is!).
- Add in all the remaining ingredients EXCEPT from the dark chocolate drops, and blitz/pulse until a thick cake mixture is formed.
- Remove blade from the food processor bowl and stir in the dark chocolate drops.
- Tip the mixture into the greased silicone loaf tray and bake on the middle shelf in the oven for approximately 20 minutes until cooked through (you may want to check the loaf in the middle with a skewer after 15 minutes).
- Remember this recipe makes a dense loaf-style cake, not a sponge so it won’t really rise but will be very moist and substantial!
- Once cooked, remove the silicone loaf tin from the oven and place on a raised cooling rack for around 10 minutes.
- Gently tip the loaf out of the silicone tin and onto the cooling rack for a further 15 minutes.
- Slice and serve either hot or cold – we loved our warm with a little drizzle of oat cream over the top…..PERFECT!
Amy Griffiths, Well Being Freedom Services Ltd ©