This is one of those recipes that will help us take advantage of overripe bananas, or that we want to let ripen on purpose when we want something sweeter, but nutritious. It’s a sponge cake or cake with an almost brownie consistencywithout added sugars and which will provide us with a good portion of proteins, healthy fats and fiber to start the day or recharge our batteries.
We can play with the recipe by changing the “flours” so that it is totally free of cereals, replacing the oats with the same quantity of peanuts chosen, although we recommend add almond and hazelnut to give it that tastier flavor that pairs so well with cocoa.
Instead of sugar-free dark chocolate we could add walnuts or other chopped dried fruit, or replace the beans with another cooked legume.
Preheat the oven to 170ºC with air or 180ºC with heating up and down. Line a rectangular mold approximately 20-23 cm long with non-stick paper. The smaller it is, the taller it will be and vice versa.
In a bowl, mash the bananas with the eggs, beans, peanut butter, milk and vanilla essence. Sift the cocoa over the top and add it and blend with the blender or food processor until the whole pieces of the legume are eliminated.
Add the rest of the dry ingredients and mix with a whisk until well integrated and there are no dry lumps. Add a portion of unsweetened dark chocolate chips or chopped chocolate, optional, and pour into the mold. If you want, add more chocolate on top or organic fruit.
Bake for 40-45 minutes, until a toothpick inserted into the center comes out almost clean. Wait a while before turning out and letting it cool completely on a wire rack.
What to accompany the chocolate fitness cake with
We recommend accompanying this chocolate cake with a coffee, an infusion or a tea, a glass of fresh milk or a vegetable drink, and you can complete the intake with a portion of thick natural yogurt and creamy and berries, mango, orange or mandarin, which go very well with the intensity of the cocoa.
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Interview between Time.news Editor and Nutrition Expert Dr. Sarah Bennett
Time.news Editor: Thank you for joining us today, Dr. Bennett! We’re excited to talk about healthy recipes, and it’s perfect timing since we just published an article on a delicious gluten-free chocolate and banana cake. To start, can you tell us why recipes that utilize overripe bananas are so beneficial?
Dr. Sarah Bennett: Absolutely! Overripe bananas are often sweeter and more aromatic, making them great for baked goods. They provide natural sweetness, reducing the need for added sugars, which is a big plus for health-conscious individuals. Plus, they’re rich in potassium and vitamin C, contributing to a balanced diet.
Time.news Editor: That’s great to hear! The recipe suggests using alternative “flours” like peanuts, almond, and hazelnut. Can you explain the benefits of using these ingredients?
Dr. Sarah Bennett: Certainly! Nuts and legumes like peanuts are excellent sources of protein, healthy fats, and fiber. When you swap out traditional flours for these alternatives, you not only reduce gluten but also increase the nutrient density of the recipe. Almonds and hazelnuts, for instance, add healthy fatty acids and important vitamins that support heart health.
Time.news Editor: The article also mentions the possibility of adding walnuts or dried fruit instead of chocolate. How crucial are these variations for maintaining a healthy diet?
Dr. Sarah Bennett: Variations like that are essential! By substituting chocolate with nuts or dried fruits, you can increase fiber content and introduce a variety of vitamins and minerals. Nuts provide omega-3 fatty acids, while dried fruits can offer antioxidants. The key is to keep it nutrient-dense while still enjoying flavor.
Time.news Editor: Speaking of flavor, how does the process of mashing bananas with beans and mixing it all leads to a cake-like consistency?
Dr. Sarah Bennett: The combination of bananas and beans is a fantastic source of moisture and structure for the cake. When you blend them together, the beans act as a binding agent, while the bananas add sweetness and richness. This mix not only yields a delightful cake but also enhances the protein content—a win-win for breakfast or a snack!
Time.news Editor: That sounds delightful! For those who may have concerns about cooking or baking with legumes, do you have any tips to ease those worries?
Dr. Sarah Bennett: Absolutely! First, ensure the legumes are well-cooked and rinsed if canned. This minimizes any discomfort during digestion. Secondly, blending them thoroughly with other ingredients breaks down the texture, allowing for a smooth cake. It’s all about experimentation, and you might surprise yourself with how delicious legumes can be in dessert recipes!
Time.news Editor: Thanks for those insights, Dr. Bennett! Lastly, any final thoughts on how someone can adapt this recipe to make it fit their dietary needs?
Dr. Sarah Bennett: Definitely! The beauty of this recipe is its flexibility. You can play with different nuts, seeds, or even spices like cinnamon and nutmeg to enhance flavors. For those who may be vegan, you could easily substitute the eggs with flaxseed meal or a commercial egg replacer. It’s about making this recipe work for you while still enjoying a nutritious treat!
Time.news Editor: Dr. Bennett, thank you for your expert advice on this healthy recipe! We hope our readers will feel inspired to try making this cake at home.
Dr. Sarah Bennett: Thank you for having me! I can’t wait to see how everyone gets creative in the kitchen. Enjoy baking!