This Coconut, Banana and Raspberry loaf was one of the first recipes I ever posted, and it was one of those extremely rare first-time baking successes (AKA an absolute fluke). Three years on, this page is still one of the most visited –and emailed about– on my blog, which leads me to believe it’s one of the most used recipes, which is all really alarming because this morning it occurred to me that I haven’t updated this page in three years. As gravely expected, the photography was terrible (I’m talking iPhone-4-and-heavily-light-streak-filtered terrible). So today I (very quickly) re-photographed it.
FYI, it still tastes great. Thank God I had taste judgement and some sort of cooking knack going for me in 2013, if nothing else.
Packed with nourishing fats, complete proteins, an array of vitamins and minerals, fibre and antioxidants, this recipe makes for a great snack at any time of day. Eat it on its own or toasted and lightly buttered, or try it my favourite way: warm with a few dollops of organic natural yoghurt, fresh berries, a few sprigs of mint and a cup of French earl grey on the side.
Coconut, Banana & Raspberry Loaf (gluten free, grain free, dairy free & fructose friendly)
Makes 10 thick slices, or 15 thin
FODMAP friendly serving size: One thin slice (see notes below)
- 200g dried coconut (desiccated, shredded or chips)
- 6 large (60g each) free range eggs
- 1 large overripe banana, mashed
- 1 tsp (3g) gluten and aluminium free baking powder
- ¼ cup + 1 tbs (approx 100g) pure maple syrup
- 1 heaped tsp (5g) pure vanilla extract or paste
- 1 ¼ cup (287g) frozen raspberries
- Preheat oven to 180*C and line a 26cm loaf tin with baking paper.
- In a high-speed food processor, process the dried coconut until it forms a crumbly flour-like consistency. Do not over-process it, as it will begin to turn into butter. Add the baking powder and mix on low speed for a few seconds to combine.
- In an electric mixer, beat the eggs, maple syrup and vanilla on medium speed for a few minutes. Add the mashed banana and mix on low for a few seconds to combine.
- Fold the processed coconut into the wet mixture, then gently fold through the frozen raspberries.
- Pour the batter into the lined loaf tin. Top the batter with extra raspberries and coconut chips. If I have some on hand, I also like to top the loaf with a few heaped teaspoons of old fashioned all natural raspberry jam, and lightly swirl it through the top of the batter with the edge of the spoon, for extra deliciousness.
- Bake at 180*C for 30 mins – at this point it should have risen significantly and started to deepen in colour. Turn the temperature down to 150*C and bake for a further 20-25 mins or until a skewer comes out clean. It takes around 55 minutes in total in my oven. Cooking times may vary depending on your oven and loaf tin. Remove from the oven and allow to stand in tin for 10 mins before removing from tin and placing on a wire rack to cool completely. You can eat it immediately, although it will be difficult to cut until it’s cooled. It’s best served at room temperature or toasted. Store in an airtight container away from direct sunlight for up to 3 days, or slice it up and freeze for up to one month.
Info for the irritable
Although dried coconut is low in fructose, it’s high in polyols (sorbitol) when consumed amounts equal to or greater than 37g. Once divided into at least 10 slices, the loaf contains 20g dried coconut per serving. This amount is considered to be low in FODMAPs, however it still might be problematic for those with fructose malabsorption or IBS who have high sensitivities to polyols. If you’re unsure of the severity of your polyol malabsorption, try a very thin slice of this loaf in one sitting, making sure that you limit your FODMAP load before and after. Monitor how you feel over the next 24 hours. If you don’t notice any symptoms, try a thicker slice the next day, ensuring that you’re mindful of your FODMAP load.
- To mix things up, you can use frozen mixed berries or frozen blueberries instead of the raspberries
- If you’re making this recipe for a special occasion and want it to be more decadent, try adding white or dark chocolate chips