Hello there, this week I’d like to share with you one of my healthy cake recipes, my Banana and Coconut cake, which I also refer to as my ‘healthy as it gets cake’ with no added sugars (only banana and dates for sweetness) and no white carbs.

About a year and a half ago I decided to cut out as much sugar and white carbs as possible from my diet, there are some things that I find easy to maintain living without – sugary drinks, white rice, sweets, even chocolate wasn’t too hard as there isn’t really that much good chocolate here and hot chocolate I now enjoy without the sugar. But cake, cake for me is the food of love, so my mission became to find a way of eating cake which is not so bad for your health. I love experimenting with vegetables in cake, I recently tried out a Red velvet cup cake made with beetroot which is absolutely divine!

It is not easy to buy health food here, limited options for seeds and nuts and no special flours like Buckwheat or Spelt. In Sri Lanka, anything imported is expensive so I also wanted to try and find healthy ways to eat with the local ingredients. Coconut flour you cannot easily buy but you can make and coconut oil is readily available, perfect!

First of all I will show you how to make coconut flour, not difficult but takes time so you need to do it when you are having half a day at home.

What you need:
Blender
Sieve
Cloth
Large bowl the sieve will fit into
250g Dessicated or grated coconut,
1.2 litres warm water

 

Place the Coconut and warm water in the blender and leave to soak for 4 hours. With the lid on blend for 1 1/2 minutes (be careful when you first turn the blender on as it will be quite full!)

1.Coconut-soaking

Next place the sieve in your bowl and lay the cloth inside the sieve, I’ve bought a dishcloth that I use only for cooking with.

And pour in the blended mixture.

Pick up the four corners of the cloth, and squeeze, press and wring as much liquid out as you can.

8.squeezed-coconut Squeezed out coconut should look like this.

9.coconut-flour-in-baking-tray

Place in a baking tray and put in the oven on the lowest heat, I put my oven on for 20 minutes, then turn if off and when the oven has lost it’s heat I put it on again for another 20 minutes, then turn if off, after the second oven cooling the coconut flour should be dry.

10.grind-the-coconut-flour

Then place in a grinder and grind for 30seconds. This makes about 85grams of coconut  flour and a thin coconut milk. If you do not have anything to use the milk for immediately you can place in the freezer.

Now you know how to make the coconut flout we can move onto the cake!

Takes 15 minutes to prepare and 50 minutes to cook.

Banana and Coconut cake

 

Ingredients:
450g peeled weight bananas – I love to use Seeni bananas from Saaraketha organics
10 dates (stones removed)
100ml coconut oil
6 eggs
1tsp ground vanilla pod (not essential but is nice)
1tbsp ground cinnamon
1tbsp baking powder (put a little extra if making in SL, for some reason you need more here)
75g coconut flour
25g of black or white sesame seeds

 

Heat the oven to 160c / 320f / Gas mark 3. Place into a blender the bananas, dates, coconut oil, eggs, cinnamon, vanilla powder and baking powder.

ingredients-in-the-blender

Blend for a minute until all creamy then add in the coconut flour and sesames and mix together by spoon – do not blend!

Coconut-and-sesame-added

Leave to stand for 5 minutes, which enables the coconut flour to absorb some of the liquid, then pour into a tray lined and oiled with coconut oil. My dish measures 22cm / 9″ square.

Poured-into-dish

Bake in the oven for about 50 minutes.

out-of-the-oven

If it is getting too brown cover with a piece of foil.

Banana-coconut-cake

I generally cut a piece off straight away, blow and nibble! If you can wait for it too cool a little do, and it’s perfect with a cup of earl grey….

This is part of Fight Back Friday, lovers of REAL food, check it out for more great recipes and knowledge about REAL food!

foodrenegadefist_150

Hope you enjoy eating, if you would like my Super Pumpkin Cake recipe please sign up to receive weekly up-dates, and you will receive it for a limited time only! Take care, Rebecca x

Knit some love                    Wonders of Galle Fort               Pumpkin loving

 

 

2 thoughts on “Banana and Coconut Healthy as it gets Cake

  1. Hi Rebecca! Can’t you just grind the dessicated coconut into a fine powder instead of soaking with water, drying and grinding again?

    1. Hi Farida, I have done some research on this and you need to remove the fat and moisture from the coconut before you make the flour, I must say, I like getting coconut milk from the process which is great for making smoothies, porridge and general cooking with.
      Rebecca 🙂

Post a comment