The smell of baking coconut, manuka honey, and banana wafting from the oven was too heavenly to resist. I had to share this recipe. I had half a carton of buttermilk left over, so I decided to bake a banana loaf for the week’s snacks. The buttermilk, combined with baking soda would produce a nice, light loaf.
Always thinking of how to make food healthy, yet full of deliciousness, I added coconut oil, manuka honey, and walnuts to the mix. Manuka honey packs a nice punch in flavour, especially in low-fat baking. And nuts are always a treat!
Low-fat Manuka Honey Banana Bread
5 ripe bananas, mashed
2T Manuka honey
1T coconut oil (you can also use butter or oil)
1 egg, beaten
1 cup buttermilk
2t baking soda
1t baking powder
1 cup wholemeal flour
1 cup plain flour
10 crushed walnuts
- Preheat the oven to 180˚C. Grease a 12cm x 22cm loaf tin.
- Combine the bananas with the honey and coconut oil. Then mix in the egg.
- Combine the buttermilk and baking soda. Add this to the banana mix.
- Next add the flours and spices. Mix until the wet and dry ingredients are just combined.
- Stir in the walnuts.
- Transfer the mixture to the prepared loaf tin.
- Bake for 45 minutes, or until the loaf bounces back when lightly touched and an inserted skewer comes out clean.
I’ve been waiting for the perfect opportunity to cook with coconut oil. I love coconut and it seems to be the superfood ‘flavour of the month’. Proselytising many (women at least), it’s being hailed as a mega-electrolyte source, an age-defying elixir, and of course, an aid to weight loss.
Back to coconut oil … I had some carrots in the fridge and so decided to make pumpkin carrot soup. Hence the (coconut oil) opportunity. I would sauté the vegetables in coconut oil and then also add coconut milk, to produce a rich coconut flavour. I would also add ginger and, at the end, chilli flakes and lime. Sounding Thai? I hoped so!
To get the vegetables to liquids ratio right, I sought guidance from Jamie’s Pumpkin and Ginger soup recipe.
Here’s what my recipe ended up looking like:
Coconut, Pumpkin, and Carrot Soup
1T coconut oil
large thumb of grated ginger
1L vegetable stock
200mL coconut milk
chilli flakes to taste
salt and pepper
half a lime
- Cut pumpkin and carrots into chunks.
- Heat coconut oil in a large pot and sauté pumpkin and carrots.
- Add ginger, vegetable stock, coconut milk, and chilli flakes.
- Bring mixture to the boil and then simmer for 40 minutes until vegetables are tender enough to mash or process.
- Mash or process soup mixture, to develop a texture to your liking (smooth or chunky).
- Season with salt and pepper and add a squeeze of lime before serving.