Coconut Flour Banana & Blueberry Loaf (GF, DF)

Breaking out of my comfort zone a little with this one – coconut flour is notorious for producing dry-as-a-bone cakes when not used with consideration. It is SUPER absorbent. That is a whole lot of liquid ingredients listed down below to only 60g of flour. And it soaks it up in no time at all. It’s really quite satisfying to watch. Like the baker’s version of Instagram’s famous #10secondtransformation.

IMG_1468

Proper coconut flour is very high in fibre, packs a decent amount of protein and contains a moderate amount of fat. ‘Proper’ coconut flour?! Yes. When buying coconut flour you have to be careful that you aren’t just buying very fine desiccated coconut. There is a difference: the coconut meat to make coconut flour has gone through a process of drying,  straining and grinding in order to extract a lot of the oil content. So therefore, coconut flour is essentially defatted coconut meat. To check you’re buying the right stuff, have a quick look at the nutritional information on the back of the packet. If the calorie content per 100g is 600+, it’s simply very fine desiccated coconut. If it’s in the region of the 400 calorie mark, that’s the correct stuff.

IMG_1471

Now, about this cake. This is THE most filling cake I think I have EVER made. One slice really is surprisingly oh-so-filling. I mean it’s hardly surprising given the high fibre content but still. There are few, if any, cakes that leave me as satiated after a couple of slices as a full meal does!

I cannot, however, take full credit for this one. I was honoured to have been invited up to London by Hazel Wallace aka The Food Medic for her book launch a couple of weeks ago. That’s the best thing about social media in my opinion: the people you get to know through it, and also being able to literally watch them as they take on the world. Anyway, of course, the book was there for the invitees to flick through. And it looked amazing. The food that was there as canapés was, of course, recipes from the book too. And that too, was delicious. 

IMG_1486

I’m not just saying this – I could’ve scoffed a whole lot more but not wanting to come across as a complete and utter glutton in front of a room full of famous, highly respected and glamorous people, I exercised a rare glint of self restraint (do not fear, myself and Jade Joselyn made up for this by hunting down and seeking out a 9pm Crosstown Doughnut fix). Back to the point: of course I had to buy the book and this cake was inspired by Hazel’s recipe for Banana Bread from her new book ‘The Food Medic’. And FYI, it’s a damn good book. Not only for recipes and recipe ideas, but for information about nutrition, gut health and the like. It’s well worth adding to your Amazon wish list.

Ingredients:

  • 60g coconut flour
  • 1 tsp baking powder
  • 1 tsp cinnamon (opt)
  • 20g granulated sweetener
  • 120g butternut puree (or canned pumpkin)
  • 120g ripe banana
  • 2 large eggs
  • 60ml egg white*
  • 80g soya yoghurt
  • 20ml date syrup (sometimes called date nectar)*
  • 1 tbsp coconut oil, melted
  • 50g blueberries

Directions:

  1. Preheat the oven to 170C. Prepare a medium sized (1lb/450g) loaf tin by lightly greasing and lining with baking paper.
  2. In a jug, blend together the eggs, banana, butternut, yoghurt, date syrup and melted coconut oil.
  3. In a bowl, mix the coconut flour, baking powder, cinnamon and granulated sweetener. Add the liquid ingredients to the dry, stirring well until the liquid is absorbed and no coconut flour lumps remain. If using fresh blueberries, stir these in now. If using frozen, drop the blueberries in when scraping the batter into the tin to prevent the colour from turning the cake grey. Bake for 1 hour.
Notes:
  • The egg white can be substituted for another whole egg. I don’t recommend substituting any more of the whole eggs for egg whites as this will make the cake sort of squeaky and not very pleasant.
  • Coconut oil can be substituted for butter or another spread.
  • In place of the date nectar, honey can be used or another thick syrup. Agave may work however it is thinner in consistency.
  • Coconut sugar or caster sugar can be used in place of the granulated sweetener.

 

Advertisements

2 thoughts on “Coconut Flour Banana & Blueberry Loaf (GF, DF)

    1. Hi Petra, I would imagine it would work, although I haven’t tried it myself and would advise to not use 0% fat as soya is roughly 2.5% fat. In place of butternut puree, pumpkin puree would work fine, or extra banana. Hope this helps – let me know how you get on if you try it!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s