Refined sugar free, dairy free and wheat flour free. With this recipe you can have your cake and eat it too! High fibre and nutrient dense, but not a dense cake if you use spelt flour.
If you can’t find the wholemeal, then use the plain spelt flour and this is important because I have found that if you use normal white flour or gluten free mix flour the cake will turn out dense and a big lump of glug.
It’s the spelt flour that will ensure the cake is light and fluffy, especially since this cake is mostly whizzed up in a blender or food processor, as most cakes require beating sugar and butter first and using refined white wheat flour to help air rate and give lightness, but this cake has none of those ingredients.
Almost wheat free? –explain
Spelt flour is actually a subspecies of common wheat and is frequently sold as a wheat alternative, despite the fact that it is not gluten-free. To be on the safe side it’s best to avoid if you are highly wheat or gluten sensitive or coeliac.
However if you can manage some wheat or gluten in your diet, then spelt flour is less likely to give you the common symptoms of sensitivity such as digestive bloating, constipation and fatigue. An Australian study in 73 people allergic to wheat revealed that only 30% tested positive for a spelt allergy₁
I love spelt flour for its slightly nutty flavour and of course because it has such a better nutrient profile than your standard refined flour. Spelt goes into my category of a quality carbohydrate, it’s high in dietary fibre, rich in iron, magnesium, phosphorous, zinc and vitamin B3 and it actually has a slightly higher protein rating than wheat flour too!
No refined sugar
Using ripe banana provide enough sweetness without adding sugar. This recipe has some pure maple syrup, which is really only added for the benefit of those who are still weaning their taste buds off refined sugar and the need for sweet.
I often make this with only 1 tablespoon of maple syrup or leave it out completely when the banana is quite ripe. The riper the banana the more natural sweetness this cake has.
There is no need to ice the cake, this is simply a habit of traditional baking, just leave it off as the icing will blow out the carbohydrate portion and the sugar will totally disregard all the goodness of all the other ingredients in this cake.
Icing is attractive for a celebration occasion, so of course decorate if you would like to use this recipe for one of those occasions; it’s still a better choice cake because the cake itself has no refined sugar added!
In fact this recipe has actually been requested by my young son for his birthday cake (with chocolate icing) so yes of course I’m going to decorate with a really indulgent chocolate icing as his special choice for his birthday (you can always peel the icing off your own your piece). However on a day to day basis he is perfectly happy to eat this cake without the icing and it has become a regular lunch box treat. I freeze it and take a piece out as needed.
Trick your brain
Cinnamon is such a delicious spice and we are familiar with the flavour of cinnamon in baking. Our brain will often associate the taste and smell of cinnamon with ‘sweet’ and that’s why I like to use it to trick the brain. Each bite of cake you taste the cinnamon and think you are eating something a lot sweeter than it really is and feel satisfied you have had your treat.
The wonderful aroma of this banana cake baking with the hint of cinnamon will get your taste buds watering and of course true to fashion, a recipe needs to be quick to make for it to become a regular staple in our busy household.
So easy, so quick and nutrient dense, have your cake and eat it too!
Oh and ps. I don’t even like banana but I like this cake!
Healthy Banana Cake Recipe
2 x cups wholemeal spelt flour
1 teaspoon ground cinnamon
1 1/2 teaspoons baking soda
1/2 teaspoon salt
3 x bananas, (brown spotty best)
1 cup coconut cream
1/4 cup pure maple syrup
1 teaspoon vanilla extract
2 large eggs room temperature
2 tablespoon coconut oil melted and slightly cooled
- Preheat the oven to 180º C.
- Line an 8 inch square baking pan
- In a large bowl, whisk together the flour, cinnamon, baking soda and salt. Set aside.
- In a blender, combine the bananas, coconut cream, maple syrup, vanilla, coconut oil and eggs. Blend until smooth, about 1 minute.
- Pour the blended wet ingredients into the dry ingredients. Whisk well until incorporated.
- Pour the cake batter into the prepared pan. Bake for 25-30 minutes or until a knife inserted in the centre comes out clean.
- Allow to cool completely in the pan.
- Store cake in the fridge in an air tight container for up to week or freeze for up to one month.