I haven't been adding the coconut flesh into my green smoothies lately as it's summer and I wanted something lighter in the morning so as I have been using the coconut water I've collected the meat. I use it for salads or noodles but the easiest way to use it all up is actually making bread. If you don't have coconut meat readily available you can substitute desiccated coconut and it works just as well. This banana bread comes out moist and fluffy, perfect with a fruit jam or on it's own.
Bananas are one of those super fruits that contains so many benefits. It packs an energy punch and helps sustain blood sugar levels so it's the perfect pre workout snack. High in potassium, it is officially recognized by the FDA as being able to lower blood pressure and maintain heart health. Bananas are also very good for bone health. They aid in digestion, acting as a prebiotic for good gut health and have antacid effects which protect against stomach ulcers. They contain high levels of tryptophan which is converted into serotonin, which helps combat depression as it's a 'happy mood' neurotransmitter.
The meat of coconuts contains fats, however, unlike other saturated fats (which are long chain fatty acids), coconut meats contains medium fatty chain acids which are broken down faster and also helps to reduce cholesterol levels. It also contains high level of manganese, which helps maintain normal blood sugar levels as well as synthesize fats and proteins.
Coconut flour is more dense than plain flour, so this recipe only needs 3/4 cup. The dates are a perfect sweetener and the apple sauce helps keep it fluffy and moist. I gave this bread to my cousins who are 6 and 9 and they loved it, so a healthy bread that works a treat!
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Banana Coconut Bread with Fig Jam Bread 1 cup young coconut meat 3 ripe bananas 3/4 cup coconut flour 1/3 cup apple sauce 6 dates 1/2 tsp vanilla essence 1/2 tsp cinnamon 1/2 tsp baking soda 1/8 tsp celtic sea salt 3/4 cup chopped walnuts Fig Jam 5 figs 5 TBS hot water 1 TBS coconut oil
1. Preheat oven to 160˚C
2. Mix all bread ingredient together except for the flour and walnuts on a med setting in a food processor or blender (I wanted the bread to be a bit 'grainy' so I chose a lower setting) 3. Add the coconut flour (note that this is denser than normal flour so you won't need as much of it when you're substituting) and mix until it reaches a dough-like consistency 4. Fold in the chopped walnuts 5. Put into the oven for about 40 mins 6. For the jam blend all ingredients together and spread over the bread as desired |
