So easy. So yummy. No gluten, oil, or refined sugar.
How can that be, you may ask?
Well. I'm entirely not sure. But I'm not one to doubt delicious things.
Just sweet bananas, moist and flavorful buckwheat, malty maca, and caramel-y dates.
Yep, every single ingredient in this recipe is pretty darn good for you.
Is that justification for going back for seconds? Oh, yes.
Is
that justification for lingering over the pans while they cool, for
smothering each bite with peanut butter, for licking your plate clean?
Mmm, definitely.
Everything's good! See, look!
Bananas— A
great source of complex carbohydrates (meaning bananas are:
easily digested, will supply you with sustained energy and keep you
full). Also, bananas are high in potassium, an important nutrient
to keep your muscles functioning well and your nervous system on track.
And, like all plant foods, bananas have fiber!
Flax—
A great veg source of omega-3 fatty acids, which keeps your brain
healthy. Flax seeds also help to lower cholesterol, while stabilizing
blood sugar and decreasing inflammation. Plus, a single 3 tablespoon
serving has 10g of protein and half of your daily recommended fiber
intake.
Coconut Sugar— There
is a lot of debate about the health benefits of sugar/really any type
of sweetener, but I'm definitely a fan of coconut sugar. It has a low
glycemic index (meaning it won't spike your blood sugar) and it retains a
good chunk of the vitamins and minerals of the coconut palm from which
it is derived. Unfortunately, similar to honey, coconut sugar is almost
50% fructose. Fructose is metabolized differently than glucose (glucose
is a natural form sugar that our bodies produce and is necessary for us
to live), and eating too much fructose is hard on our livers and can
lead to various health problems. But, if not consuming it in excess, I
see no problem with it. It is a great alternative to white sugar (which
is usually not vegan), can easily replace white sugar in recipes, while
also providing some vitamins and minerals.
Buckwheat Flour— Despite
the name, buckwheat is not wheat. So yes, it's completely gluten-free!
It's actually not a grain but a fruit seed, and is closely related to
rhubarb, huh! Buckwheat is a great source of protein! It has all eight
essential amino acids and gives you almost half of your daily
recommended intake with just one cup. Plus, it is easily digestible, a
good source of B vitamins, and has also been said to lower cholesterol
and blood pressure levels.
Maca—
Maca is high in B-vitamins, helps reduce stress and decreases
inflammation. Also, incorporating maca into your diet has been shown to
help balance hormones, as well as to increase fertility and libido in
both males and females (uhh, sweet). I’ve read that it acts as an
“adaptogen,” meaning if you are running low of a given hormone, maca
will increase your body’s production of that specific one; if you are
producing too much of another hormone, it will decrease its production
and balance everything out. So, it’s a great nutritive tool if you’re
struggling with symptoms of PMS or menopause. Super cool.
Dates—
Dates are high in glucose, a natural form of sugar. Glucose is
especially valuable if you’re active, as your muscles convert glucose
into glycogen and use it for energy. Dates aid the growth of good
bacteria in your intestines and stimulate digestion. They also have high
levels of iron, which increases strength and fights fatigue.
Mini Date-Banana-Maca Buckwheat Cakes
Sweet bananas, moist and flavorful buckwheat, malty maca, and caramel-y dates. And don't forget the peanut butter. I mean it.
Ingredients
- 3 large overripe bananas
- 2 tsp vanilla extract
- 2 tbsp flaxseed + 5 tbsp water
- 2 tbsp applesauce
- 1/2 cup coconut sugar
- 1/2 tsp apple cider vinegar
- 1 tsp baking powder
- 3/4 tsp salt
- 1 1/2 cups buckwheat flour
- 2 tbsp maca powder
- 5-6 dates, chopped
Instructions
- Preheat your oven to 350 degrees. Spray ramekins or small loaf pans with non-stick spray or coconut oil.
- Mash
the bananas with a fork, then add the vanilla extract, flaxseed
mixture, applesauce, water, coconut sugar and vinegar. Whisk vigorously.
In a separate bowl, combine the baking powder, salt, buckwheat flour
and maca. Add the dry mixture to the wet and stir until well combined.
- Pour into prepared pans, top with chopped dates and bake for 30 minutes. If using loaf pans, bake for 35 minutes.
- After
the cakes/loaves are cooked through (check with a knife in the center),
let them cool in the pans for a bit then remove them to cool
completely— or go ahead and eat! (Do not forget to top them with peanut
butter!!!)
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