Health Begins in the Kitchen

Chocolate Banana Walnut Loaf

Chocolate Banana Walnut Loaf

This absolutely delicious and healthy loaf was inspired by “Chocolate Banana Bread” from The Healthy Coconut Flour Cookbook by Erica Kerwien.  Thank you so much to Erica because this has been a huge hit at my house with my daughter and husband.  It’s a special night when I can offer them “chocolate cake” with a bit of coconut ice cream.

Before the recipe, let’s get down to basics:  flour.  Flour for me used to be synonymous with bread and muffin and pasta–all things that I have avoided for the last 5 years of so since going gluten-free.  To clarify I should say I’ve stayed away from conventional breads, muffins and pasta.  Entering the non-gluten realm makes for a very creative cook, which I have become.  Creativity borne of necessity some days because my husband and daughter MUST HAVE something resembling conventional glutinous products.  Stemming from their NEED I have created some pretty amazing results myself without going to the natural health foods store and finding the closest substitute which often has plenty of bad ingredients I want to stay away from.

Bread…I’ll get to another day.  Muffins and loaves, let’s get to that right now.  I love the non-grain “flours” like almond and coconut flour.  Mixed together they approximate the texture of wheat.  Actually, in my opinion, they are much tastier and far and away more wholesome.  This coconut/almond flour-based recipe is proof.  For a moment, let’s talk about why coconut flour is so fantastic for you.  Here’s just a few reasons:

  1. High in fiber
  2. Low glycemic index
  3. Rich in manganese, calcium, phosphorus, potassium and selenium
  4. Rich in 11 vitamins including vitamin B6, folate, niacin, and especially vitamin C
  5. Contains 18 amino acids important in promoting health

As a nutritionist and mom, the most important point for me is that coconut flour is low on the glycemic index scale. (1)  Typical wheat flour and most other glutinous flours  raise the blood sugar quickly (2) causing a subsequent crash in energy a few hours later.  Sometimes you may not profoundly feel that crash but your cells certainly know that they have to deal with the excess sugar once the carbs are converted to glucose.  Diabetics, however will be pleased to know that compared to conventional flours, coconut flour is strongly correlated with a decreased risk of diabetes.(3)

Now for the taste evaluation.  Nummy!  Add coconut to anything and I always feel a little like I’m on a tropical holiday.  It has such a comforting, warm skin scent.  Add in bananas, chocolate and walnut to the mix and you have a nutritionally dense loaf that tastes just like a moist chocolate cake.

  1. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/glycaemic-index-of-different-coconut-cocos-nuciferaflour-products-in-normal-and-diabetic-subjects/C6710ACF603F7D0B2E4A42572782BAD7
  2. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
  3. https://www.sciencedirect.com/science/article/pii/S1466856406000452

Chocolate Banana Walnut Loaf

 

Chocolate Banana Walnut Loaf

July 5, 2018
: 8
: 15 min
: 40 min
: 1 hr 10 min
: easy

Bananas and walnut were just made to go together. You can leave the walnuts in bigger pieces for a surprise crunch here and there or finely crush them to disguise there texture for smaller mouths. This recipe is pretty much grain-free except for the little bit of gluten-free organic oats that even some paleo enthusiasts approve of.

By:

Ingredients
  • 3/4 cup almond flour
  • 1/4 cup gluten free organic oats
  • 3/4 tsp baking soda
  • 1/2 tsp sea salt
  • 2 T coconut oil
  • 3 eggs
  • 2 large bananas, mashed
  • 1/4 cup raw honey with royal jelly
  • 1/4 cup raw cacao powder
  • 1/4 cup crushed walnuts (you decide how large you want the chunks)
  • Coconut oil for greasing the pan
Directions
  • Step 1 Grease liberally a standard loaf pan (about 9″ x 5″ x 2 1/2″)
  • Step 2 Preheat an oven to 350 degrees
  • Step 3 Whisk all the dry ingredients together
  • Step 4 Add the remaining ingredients except the walnuts and blend well with a hand held blender
  • Step 5 Fold in the walnuts then pour into the loaf pan
  • Step 6 Cook for 40 minutes
  • Step 7 Let cook for 10 minutes
  • Step 8 Serve with Love and Enjoy!