How To Replace Your Old Ingredients?
If you’re a sweet tooth like me there’s one thing in particular that you miss immensely, when switching to a plant based, gluten free & maybe even sugar free diet, namely baked goods.
Baking without gluten, eggs, dairy & processed sugar or sweeteners is not the same. You need to think differently. But it doesn’t mean you can’t eat things that satisfy your sweet tooth, without your body going bananas.
Sticking Together
Gluten Free flours don’t work the same way as regular flours since they’re missing the “gluing” component gluten. Instead you have to find other ways to get the ingredients to stick together.
Flaxseeds/linseeds, psyllium husk, & chia seeds all bind fluid in different ways. You can use both the whole seeds & a ground version usually called meal or flour. Note that the finer the ground, the stronger the “gluing” action, since it becomes more concentrated.
A chia egg is basically a tablespoon of chia seeds & 3 tablespoons of liquid. If you leave it for 10-15 min it becomes gelatinous.
Other ways to bind the ingredients is using mashed bananas or applesauce.
Aquafaba, or the liquid that canned chickpeas lie in, can be used as egg replacement, especially when making vegan meringue. Note it needs to be whipped longer than an egg white.
Sweetener
How do you sweeten your baked goods if you don’t use processed sugar or sweeteners?
My body reacts to all types of sugar; white, brown, date, syrups, honey & artificial sweeteners. It doesn’t matter if it’s considered processed or not, my muscles & connective tissue can feel like they are on fire, I can get nausea & stomach cramps. Especially when they are combined with fat, like butter or cream, & gluten.
According to studies artificial sweeteners can also affect your stomach & gut flora. So instead I use dried/fresh fruits & spices to sweeten my baked goods, & gluten free & plant based ingredients.
Spices like cinnamon, vanilla bean & cardamom can make the bread sweeter. Experiment when baking to find what works for you.
How Do You Make A Healthy Version Of Banana Bread?
This banana bread is a healthy snack filled with nutrients & it’s really good too. I always experiment with the flavors using different fresh & dried fruits, spices, seeds & nuts. For Christmas I used gingerbread spice in one & saffron in another & they both came out really well.
The toppings for this bread are endless, use whatever your heart fancies. Here I’ve topped it with Vegan Cream Cheese, Avocado, Tomato & a sprinkle of Tarragon & Black pepper. I try to incorporate as much herbs as possible in what I eat, they are all very delicious & add another level of flavor to anything.
Ingredients Gingerbread Banana Bread
- 1,5 cups (3 dl) mashed banana
- 1 cup (2 dl) hot water
- 1 cup (2 dl) oat flour
- 2 tbsp tapioca flour
- 3 1/2 tsp baking powder
- 1/2 tsp salt
- 3 chia eggs (3 tbsp chia seeds & 5 tbsp water)
- 1/2 cup (1 dl) pumpkin seeds
- 1/2 cup (1 dl) dried cherries
- 1/4 cup (0,75 dl) grated coconut
- 3 tsp gingerbread spice (also works with pumpkin spice)
Ingredients Saffron Banana Bread
- 1,5 cups (3 dl) mashed banana
- 1 cup (2 dl) hot water
- 1 cup (2 dl) oat flour
- 2 tbsp tapioca flour
- 3 1/2 tsp baking powder
- 1/2 tsp salt
- 3 chia eggs (3 tbsp chia seeds & 5 tbsp water)
- 1/2 cup (1 dl) sunflower seeds
- 1/2 cup (1 dl) diced dried apricots
- 1/4 cup (0,75 dl) grated coconut
- 1 gram of saffron
Instructions
- Heat your oven to 302 Fahrenheit (150 Celsius).
- Heat the water.
- Put parchment paper in a baking tin.
- Mix the chia seeds & water in a small bowl. Let sit while preparing the other ingredients..
- Mix water, banana & dried apricots in a blender or food processor.
- Mix the dry ingredients in a bowl, oat flour, tapioca flour, baking powder & salt.
- Add & blend in the pumpkin seeds & dried cherries.
- Add the wet ingredients, banana mix & chia eggs. Make sure there are no flour lumps.
- Pour into the baking tin.
- Bake in the oven for 60-70 min. Check that it’s not too sticky inside before taking it out.
- Let the bread cool down in the baking tin for an hour before taking it out. This helps the bread set. Then let cool down completely on a baking rack.
- Slice it once it cools down completely. Put a parchment paper in–between every 2 slices and freeze it. It makes it easier to take out as much as you need. .
- Since there’s no sugar in the bread it only stays fresh for a few days to a week in the fridge.
Gingerbread banana bread, with dried cherries, served with whipped vegan cream cheese & lingonberries.
Saffron banana bread, with dried apricot, served with whipped vegan cream cheese & raspberries.
