Why This Cake is Amazing
First, in terms of production this cake is made with minimal ingredients, minimal equipment and can be assembled in a mere few minutes.
Second, it’s practically guilt free. Not only is this cake gluten free, it’s also low in sugar and can be modified to be have virtually no sugar. It’s high in protein and healthy fats thanks to the ground nuts and coconut so one standard slice of this snack loaf will not only give you energy and keep you satiated, but it will do so without giving you any major carb injection or blood sugar spike. It’s cake-like enough to satisfy that sweet-tooth hankering, but healthy enough to not feel bad about eating it or worry about the consequences on the scale.
As Keto As Possible
In order for a food or recipe to be considered truly Keto it should respect the basic principles of the Ketogenic Diet which is high fat, medium protein, low carb.
As is, I would consider this recipe to be “Keto Friendly” or Keto Light.” The almond meal which is used in lieu of any kind of flour provides a generous dose of both healthy fats and protein, and any sweetness component is minimal.
Someone who follows the Ketogenic diet very strictly however would probably protest this cake’s Keto status arguing that even the bananas in this recipe would contribute enough sugar (and therefore carbs) to disqualify it from being considered truly Keto.
My answer to that is to use greener bananas. The greener the banana, the lower its sugar content.
Green bananas are relatively low on the glycemic index (GI) so they will not cause a spike in your blood sugar levels.
Unlike ripe yellow spotty bananas which do have a high sugar content, most of the carbs in green bananas come in the form of starch, resistant starch to be precise which passes through your gut undigested, thus acting like fiber. Other forms of fiber, such as pectin are also present in bananas. All to say, green bananas are more than OK to respect a Keto friendly or Keto Light diet.
As for the sweetening agent in this cake, the honey, if you are uber strict about limiting the carbs as much as humanly possible, simply replace the honey with either Stevia or Monk Fruit.
These are both natural plant based no calorie sweeteners that will have zero impact on your blood sugar levels. Both these sweeteners come is different formats including liquid drops, powdered or granules. Before you go replacing anything, just check the label of your chosen product and see if there are any recommendations for replacement ratios.
What About Paleo?
The Paleo diet, for those who are unfamiliar with it, is a diet based on the principle of eating what our ancestors ate. What this really translates into is no processed food and no foods that didn’t exit in the time of our Paleolithic Ancestors. This means no dairy, no grains (like wheat) and a host of other restrictions, but fruits, nuts, and eggs are all A-OK. To make this loaf Paleo friendly, simply replace the butter for a plant based fat (see recipe below for options).
Here’s how to make this delightful loaf:
- Loaf Pan
- Rubber Spatula
- Either: Food processor with blade attachment -OR-
Large mixing bowl
- Masher (potato masher or pastry cutter or large fork)
- 1 1/2 cups Ground Almonds a.k.a almond flour or meal
- 1/2 cup Coconut Flour
- 1/2 tsp Salt
- 1 tsp Baking Soda
- 3 tbsp Unpasteurized Honey
- *Option to replace with other sweeteners like Monk Fruit (such as Lakanto) or Stevia for Keto Versions, or Coconut Sugar, Maple Syrup or Agave could also be used
- 3 Large Eggs
- 3 Large Bananas
- 1/4 cup Unsalted Butter melted
- Option for non-dairy you can replace the butter with a plant based oil like Virgin Cold Pressed Coconut Oil, or Avocado oil would also work
- *Option for Sugar free or low sugar chocolate chips (Highly Recommended!!!)
- Preheat your oven to 350 degrees F or 180 C.
- Spray and line your loaf pan and set aside.
- Mix your ground almonds, coconut flour, baking soda and salt in a small bowl and set aside.
- Combine your wet ingredients:
- For your Food Processor: In the bowl of your food processor combine your bananas, honey, eggs and melted butter and pulse until smooth and combine.
- If doing by hand: In your large mixing bowl, first mash your bananas until smooth and mushy. Then add the eggs, melted butter and honey and whisk until combined.
- Once all the wet ingredients are combined, add in all the dry ingredients and either pulse in or whisk to combine. *
- If you want to add the chocolate chips, now is the time. Just mix them in with your rubber spatula.
- Scrape all the batter into your prepared loaf pan and bake for 30 minutes, then rotate the pan and bake for an additional 20-30 minutes or until the top is golden brown and a skewer inserted into the middle comes out clean and dry.
- Allow the loaf to cool on a rack, then remove it from the pan and enjoy!
This loaf is a great go-to snack if you low on energy, about to do a workout and haven’t eaten yet, or if you just finished a workout and you need to eat something quickly. It’s also a wonderful afternoon snack that will power up your brain and keep you going for the second part of your day.