If you made this recipe prior to 2018, you may notice it’s a little different now. I’ve been doing some pretty extensive research over the last few years (thanks to findings and publications by a bunch of mega brainy gut experts), and I’ve recently decided to join the glutard (AKA gluten free) crusade. As such, this recipe is now gluten free. It’s still FODMAP friendly, low in fructose and tastes the same as before, but calls for gut-friendlier alternatives to the gluten. Your belly will thank you for it, and I hope your tastebuds still do, too! Ax
If one of your most nostalgic and all-time favourite snacks isn’t banana bread, then who are you?
I wish I could say that I was an active child and that playing a plethora of sports was part of my afternoon routine as a primary schooler, but the truth is that I was never fond of anything that involved physically moving for the sake of it. All I wanted to do was write stories, read books and teenage magazines (the latter of which I was at least seven years too young for and would secretly buy despite my Mum’s efforts to shield me from sealed sections), listen to my Discman (So Fresh FTW), and attend Spy Club meetings and missions with Mitch, my Top Secret Agent partner, neighbour, and childhood bestie.
But before any of the above, my afternoon snack ritual took place. I’d barge through the front door at 3:45pm, throw four slices of Brumby’s banana bread in the toaster before I’d even put my bag down, then smother them with so much butter and honey that it would all run down my chin and forearms as I took each bite. Portion control wasn’t one of my strong suits as a prepubescent.
I calmed down on the banana bread front as I got a bit older and realised that banana “bread” is technically cake (AKA a treat) and not something I should be eating daily, let alone a quarter of a loaf in one sitting. But my love for this perfectly sugary, buttery, banana-ry American classic remains.
My healthified banana bread might not taste exactly like the sugar laden and mega fluffy (thanks to all the refined flour) one we grew up with, but I can confidently –or borderline smugly– say that it’s still pretty good. Being gluten and grain free, low in FODMAPs, fructose friendly and relatively low in sugar, I love knowing that I can eat it errrrrrry day of the week. It’s also high in fibre, healthy fats, complete proteins, a range of vitamins and minerals, and anti-inflammatory properties that your gut, body and brain will thank you for.
Bangin’ Banana Bread (low FODMAP, fructose friendly, gluten free, grain free)
Makes 12-15 slices
FODMAP friendly serving size: one slice
- 2 cups mashed (450g) overripe banana (approx. 4 medium bananas – see FODMAP notes below), plus one medium firm banana cut lengthways, for topping
- 3 large organic free range eggs (approx 65g each), lightly beaten
- ¼ cup (50g) coconut oil, melted
- 4 tbs (70g) pure maple syrup
- 1 tbs (17g) pure vanilla extract
- 120g tapioca starch
- 95g buckwheat flour (brown rice flour would work too)
- ½ cup (30g) unsweetened shredded coconut (halve this amount if you want the coconut to be less pronounced)
- ¾ cup (80g) pecans, roughly chopped, plus extra for topping
- ½ cup (50g) almond meal (see FODMAP notes below)
- 4 tbs (40g) chia seeds
- 1 tsp (3g) baking powder (no aluminium added)
- 2 tsp (6g) baking soda (aluminium free)
- 2 tsp (6g) ground cinnamon
- ¼ tsp (1g) ground cardamom
- 2 generous pinches Himalayan sea salt
- Preheat oven to 160*C and line a loaf tin with baking paper. My tin is approximately 29cm x 10.5cm.
- In one bowl, combine the mashed banana, beaten eggs, coconut oil, vanilla extract and maple syrup.
- In another bowl, combine the buckwheat flour, tapioca starch, shredded coconut, chia seeds, almond meal, spices and salt. Create a well in the middle of the flour mixture and pour the banana mixture into it. Gently fold until just fully combined. Be very careful not to over mix.
- Pour the batter evenly into the prepared loaf tin. Top with halved banana, pecans, and a little drizzle of maple syrup. Place on the middle oven rack and bake for 55 minutes to one hour and 15 minutes, or until a skewer inserted into the middle comes out with slightly damp crumbs on it (don’t wait until the skewer comes out completely dry because the loaf will be too dry once it cools). I took mine out at the one hour mark because I like my banana bread to be on the moister side, but if you want it a little drier, leave it in for longer. Cooking times will vary depending on your oven and loaf tin. If the top begins to brown too much while cooking, cover with some foil.
- Remove from the oven and allow to stand in the tin for 10 minutes before transferring to a wire rack. Store in an airtight container in the fridge for up to five days, or slice it up and freeze for up to one month.
- Serve fresh on its own, or toasted with organic salted butter, nut butter, or fresh berries. For something a little more indulgent, serve toasted with organic butter, a drizzle of maple syrup and a sprinkle of dark choc chips.
Info for the irritable
- Although overripe bananas contain excess fructose, half a medium ripe banana (approx. 56g) is considered safe. When this loaf is divided into at least 12 slices, each slice contains less than 47g of banana (37g if you don’t use the banana on top), and is thus considered low in fructose.
- Both the polyol content from the coconut (in the form of sorbitol), and the galacto-oligosaccharides (GOS) in the almond meal, are considered to be very low and safe when only one slice is consumed in a single sitting.
- Can’t find buckwheat flour at your local store? You can use buckwheat grouts instead! Simply process them on high speed for one minute or until a fine flour is formed
- I love to add dark choc chips to this recipe if I’m entertaining or taking it to a bring-a-plate night