We all know the universal symbol of banana bread: a freezer entirely overrun with darkened, overripe bananas. I counted at least 9 in my freezer the other day, so I decided it was well and truly time to bake, and to bake vegan, gluten free banana bread.
I’ve previously shared a recipe for a brown butter, chocolate and blueberry gluten free banana bread. Obviously, this recipe contains butter. I also have a banana bread recipe in my cookbook which uses almond meal. So today we’re talking the trifecta, the WHOLE PACKAGE: Vegan, gluten free, nut free, refined sugar free and FODMAP friendly. Nobody can complain you haven’t sufficiently catered.
VEGAN, GLUTEN FREE BANANA BREAD – FODMAP NOTES
I’m going to head this one off before it even begins – yes, this loaf contains bananas. It is a banana bread, after all. And yes, bananas can be a problematic food for people who malabsorb oligos-fructans. However! 350g of banana is approximately 4 medium bananas, and this loaf makes about 8-10 slices. So even if you use ripe bananas (which are worse in FODMAP terms) a slice of this loaf should be within acceptable limits for you. If you’d like to lower the FODMAP content, use unripe or just ripe bananas, and roast them for longer in the oven. If you still have concerns, maybe try the pumpkin chai loaf instead.
Aside from the bananas, this loaf is relatively smooth sailing, provided you don’t inhale the whole loaf. And if FODMAP is foreign language to you? Excellent! Because I’m bored of talking about it, so let’s get into the recipe.
- I have used both frozen and regular bananas for this recipe. I’m not entirely sure what the science is on their respective liquid contents – I found the banana bread with frozen bananas took a little longer to cook, and was a little more moist than the regular banana version. The only reason I bring this up is that without eggs, this banana bread is quite liquid dependent, to hold things together. Use your discretion, and add a little extra milk if you suspect it looks dry. You should be fine either way, but I love me a caveat.
- I haven’t tried this loaf with rice malt, although again, I imagine it would be fine. You might need to add a little extra coconut sugar to sweeten it up.
- Coconut sugar can be replaced with brown sugar, if that’s all you have. It will no longer be ‘refined sugar free’ but sugar goes down the same way, guys!
- Olive oil is a pleasant dessert ingredient to me, which is why I used it. I imagine there would be no issue with using coconut, vegetable or peanut in it’s place.
- Additions! There are many. You can change up the spices, add some chocolate chips, or even some nuts. Just don’t go too crazy as we don’t have eggs as a binder here.
Vegan, gluten free, FODMAP friendly and refined sugar free banana bread
- 1 cup fine white rice flour 160g
- 3/4 cup tapioca flour 75g
- 1 1/2 teaspoons baking powder
- 1 teaspoon cinnamon
- 1 teaspoon nutmeg
- 300 g frozen or fresh bananas (see notes) weighed after peeling
- 1/2 cup pure maple syrup
- 1/3 cup plant milk of choice I used soy milk
- 1/3 cup oil I used olive
- 1-2 tbsp coconut sugar (optional)
- 1 teaspoon sea salt flakes
- 2 teaspoons vanilla bean paste
- handful of blueberries optional
- Preheat the oven to 180 degrees Celsius or 356 Fahrenheit. Place the frozen bananas on a lined baking tin to defrost as the oven heats. They don’t need to be cooked, just thoroughly defrosted.
- In a large mixing bowl, combine the flours, baking powder and spices.
- Place the heated through banana bits (along with the juiceinto a medium mixing bowl. Mash them a little with a fork, and then add the remaining ingredients, except for the blueberries.
- Mix the wet ingredients into the dry, stirring to incorporate. Add the blueberries here, although you could mix in anything you fancy – chocolate, nuts, whatever. Just make sure it’s vegan if it needs to be.
- Pour the mixture into a silicon loaf pan that is sitting on a baking tray. This just makes it easier to keep even and steady. Cook for around 40 minutes, or until the top is perfectly golden. If a skewer doesn't come out clean, cover with foil and continue to cook for another 10-15 minutes, or until cooked through. Allow to cool a little in the loaf pan before transferring to a wire rack to cool.