Coconut, Banana & Raspberry Loaf (gluten free, grain free, dairy free & fructose friendly)

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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)

Ingredients

  • 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
  • ¼ cup (287g) frozen raspberries 

Method

  1. Preheat oven to 180*C and line a 26cm loaf tin with baking paper.
  2. 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.
  3. 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.
  4. Fold the processed coconut into the wet mixture, then gently fold through the frozen raspberries.
  5. 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.
  6. 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.

Other notes

  • 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

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30 thoughts on “Coconut, Banana & Raspberry Loaf (gluten free, grain free, dairy free & fructose friendly)

  1. So sorry Tam, I must have missed this crucial detail when I re-wrote the method a few months ago. I’ve now updated it. Thank you for pointing this out!

  2. The method doesn’t include the baking powder so I forgot to put it in. Perhaps you did the same?

  3. A great recipe! I made it this afternoon and it has all gone already as my family inhaled it. I am now waiting for the next one to bake 🙂
    Thank you!

  4. My pleasure Christina, it makes me very happy to hear that you enjoy them!
    I definitely have considered this, although I’m struggling to find time to create recipes and upload posts between work and full time studies as it is, so it’s been put on the back-burner until I can figure out a way to quickly and efficiently do it 🙂

  5. Hi Ashlyn, thanks so much for some amazing recipes!
    I’m just wandering if you have ever considered adding calorie content to your recipes?
    For those of us that are in a weight-loss faze, and have FODMAP issues, this info would be invaluable!
    Thanks again!

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  7. Thanks for the feedback, Monique. I agree with you! I’ll definitely get onto it once I become more tech-savvy – I’m a huge gumby when it comes to computers!
    Thanks again xx

  8. Ashlyn, it would be great if you could organise a Print Recipe function on your blog. This one is for printing! Thanks!

  9. Hi Ashlyn, would it be possible to give the amount of dried coconut needed in cups instead of grams? I don’t have a kitchen scale that works. Thanks!

  10. I just made this and it is phenomenal! Your a champion.
    Everyone at my house loved it (even the sugar lovers!)
    Thanks babe xx

  11. I just made this and it is phenomenal! Your a champion!! Everyone in the house loved it (even the sugar lovers!)
    Thanks babe x

  12. Just yell out if you need further clarification! I ALWAYS just do my stevia “to taste”, because all stevias vary in form and strength and the only way to do the recipe justice is to trust your taste buds! X

  13. Hi Gemma!

    That definitely shouldn’t have happened. I can only think of three things: if you didn’t use baking powder, eggs, OR if you over-mixed the mixture by like half an hour (which I highly doubt you would have done haha!)

    I haven’t heard of anyone else having this issue so please let me know what you think went wrong! X

  14. Hey Molly!

    I live in Melbourne, and I saw a dietician at Shepheard Works in Box Hill. I believe her name was Jo if memory doesn’t fail me. She took three months to get an appt with, and she was great, but I only saw her once because by that point I’d educated myself and researched everything I needed to know.

    The internet will be your best –not to mention cheapest– friend when it comes to your fructmal, but if you’re really struggling in the early stages, a dietician who specialises in food intolerances will be best for you to get you on track.

    I promise it will only get better. The best advice I can give you between now and seeing a dietician is to eat the plainest foods possible until your digestive system begins to heal. This might mean eating foods that are not as nutrient-dense as others, such as white rice instead of brown, and not getting much variety, but your body won’t be absorbing the nutrients from the healthiest food anyway until your stomach lining has replenished itself. Let me know how you go.

    I’ll be doing a big page on fructmal in the near future, so look out for it. Hope that helps a little xxxx

  15. Hi Ashlyn, I was wondering if you could give me the name of the dietician you have seen for your fructose malabsorption. I’ve just found out I’m intolerant and am having trouble working out what I should and shouldn’t eat xxx

  16. Couldn’t resist this recipe and it definitely did not disappoint!! I think it will be all gone before it even gets a chance to cool down haha. Thanks for sharing xx

  17. Super glad you enjoyed it! And quite honestly, if you can wait painlessly for a baked treat to cool before you taste it, it probably isn’t worth baking at all haha! That’s what I tell myself for solace, anyway… X

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