Ah, bananas. One of the easiest “prepackaged” foods around. It is super versatile — you can eat them on toast, in fruit salad, dipped in coconut with an Indian curry, made into ice-cream, smoothies, in baking and of course they are pretty damn good on their own too. Bananas are a powerhouse of nutrients!
Fibre for digestive health.
Vitamins: C, A, B6, Choline
Minerals: Potassium, Magnesium, Manganese plus traces of calcium and iron
Carotenoids: Lutein and Zeaxanthin which are needed for eye health and have been shown to reduce aged macular degeneration.
Small amounts of omega 3 essential fatty acids.
Like all fruit, they do contain fructose so best eaten in moderation. I generally suggest 1-2 pieces of fruit per day at the most, particularly with tropical fruits: bananas, mango, melons and so on as they have a higher ratio of sugar compared to berries, apples or grapefruit.
Now if you need a special cake for a special occasion I urge you to try this grain free, nut free, dairy free, refined sugar free but certainly not flavour free banana cake.
1/3 cup coconut flour
1/3 cup arrowroot
2/3 cup desiccated coconut
1 Tbsp. cinnamon
3/4 tsp. baking soda
1/4 tsp. baking powder
1/2 tsp sea salt
3 extra ripe bananas
3 free range eggs
1/3 cup pure maple (or honey)
1/3 cacao butter melted (or coconut oil)
1 Tbsp. apple cider vinegar
1 tsp. pure vanilla extract
1/4 cup melted coconut oil
2 Tbsp. honey
2 Tbsp. raw cacao or cocoa powder
Preheat oven to 180˚C and line a 20cm square or round cake tin with baking paper. In a large bowl combine all dry ingredients and set aside. In a food processor or mixer blend together the bananas. Once these are relatively smooth beat in the eggs, maple, apple cider vinegar and vanilla. While the processor is still running pour in the melted cacao butter. Now add the dry ingredients and mix till combined. Pour the batter into the cake tin and bake for 45 minutes. The cake should feel spongy and firm to touch and a skewer should come out clean. Leave in tin to cool before removing.
To make the icing, just combine the 3 ingredients in a bowl and beat until a smooth consistency. Ice the cake when completely cool and store in the fridge in an airtight container.