Healthy chocolate cake with plantain flour - Karlijnskitchen.com

Healthy Chocolate Cake with Plantain Flour

Today I have a recipe for a healthy chocolate cake with plantain flour for you. What kind of flour, do I hear you think?! Plantain flour. This is flour made of unripe green plantains, a kind of banana. It is gluten-free and low FODMAP and is a perfect replacement for other kinds of flour.

This flour was given to me by Femke from Femke’s Foodies at the Free From Food Expo*. Femke has a web shop where she sells plantain flour. Plantain flour is gluten-free and low FODMAP and is said to have many health advantages. On Femke’s blog you can find information about the positive effects of plantain flour on your gut and digestion system. The carbs in plantains can be compared to the carbs in potatoes. They contain carbs (called Resistant Starch or RS2) that cannot be dissolved by the enzymes in your digestive system and they enter into your colon undigested. Because of this, the bacterial mass in your intestines increases and this can improve your stool. Next to that short-chain fatty acids are created by your body which has a protecting effect on your intestines.

Moreover, RS2 cannot be broken down into glucose and this is advantageous for people who have to watch their sugar intake. So, many advantages! This sounds like a product that can be good for people with gut problems, like me ,so you can understand that I couldn’t wait to test it. Something to take into account when you are baking with plantain flour is that you need less plantain flour in a recipe than if you would use normal flour because of the higher amount of starch. You can use about 40% less plantain flour than the amount of normal flour that is stated in the recipe.

My experiment was a healthy chocolate cake with plantain flour. A cake to stop your chocolate cravings with, but to stay within your calorie budget at the same time. The result was a delicious chocolate cake. I didn’t know what the effect of the plantain flour would be on the recipe, but it turned out really well. The structure of the cake is soft. It is not too sweet, but very tasty, with now and then a piece of chocolate in it. I am always very happy to discover a new kind of gluten-free flour to bake with, so plantain flour is a great addition!

My stomach also appreciated this chocolate cake, because it stayed entirely calm after eating the cake. After this test, I am super excited about Femke’s plantain flour and I am already thinking about what to bake with it next!

Healthy chocolate cake with plantain flour - Karlijnskitchen.com

What do you need (for 12 slices)

  • 3 bananas
  • 140 g lactose-free yoghurt
  • 50 g maple syrup
  • 1 tsp vanilla extract
  • 2 tbsp peanut butter (30 gr)
  • 1 egg, at room temperature
  • 120 g plantain flour (can be replaced by 200 gr of another kind of flour)
  • 30 g cacao powder
  • 5 g baking soda
  • 5 g baking powder
  • Pinch of salt
  • 50 g milk chocolate (I used Tony’s Chocolonely milk chocolate with hazelnuts. You can also substitute this for dark chocolate if you prefer)

How to prepare the Healthy Chocolate Cake with Plantain Flour

  1. Pre-heat the oven to 180 degrees Celsius and layer a cake tin with baking parchment
  2. Put the bananas, yoghurt, maple syrup, vanilla extract and peanut butter together in a bowl and use a blender to make it into a smooth mixture.
  3. Add the egg and mix everything together
  4. Add plantain flour, cacao powder, baking soda, baking powder and a pinch of salt and mix everything together with a mixer until you have a smooth batter.
  5. Cut the chocolate with a sharp knife and stir this into the batter.
  6. Pour the batter into the cake tin and bake the chocolate cake for about 35-40 minutes. The cake is done when a toothpick comes out clean.

1 slice of cake contains 131 calories, 4 gr fat, 19 gr carbs, 3 gr protein and 2 gr fibre.

And your healthy snack is ready to eat! Enjoy!

Will you let me know if you made my healthy chocolate cake with plantain flour or if you are going to make it? I would really like to hear your reaction in the comments or if you share your creations with me on Instagram (@karlijn2). Don’t forget to use the hashtag #karlijnskitchen!

Healthy chocolate cake with plantain flour - Karlijnskitchen.com

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Gezonde chocolade cake met bakbananenmeel

Healthy Chocolate Cake with Plantain Flour


  • Author: Karlijn
  • Total Time: 1 hour
  • Servings: 12 1x

Description

A delicious healthy chocolate cake with plantain flour. Flour made of unripe plantains, which is gluten-free and FODMAP. You can make great cake with it!


Ingredients

Scale
  • 3 bananas
  • 140 g lactose-free yoghurt
  • 50 g maple syrup
  • 1 tsp vanilla extract
  • 2 tbsp peanut butter (30 gr)
  • 1 egg, at room temperature
  • 120 g plantain flour (can be replaced by 200 gr of another kind of flour)
  • 30 g cacao powder
  • 5 g baking soda
  • 5 g baking powder
  • Pinch of salt
  • 50 g milk chocolate (I used Tony’s Chocolonely milk chocolate with hazelnuts. You can also substitute this for dark chocolate if you prefer)

Instructions

  1. Pre-heat the oven to 180 degrees Celsius and layer a cake tin with baking parchment
  2. Put the bananas, yoghurt, maple syrup, vanilla extract and peanut butter together in a bowl and use a blender to make it into a smooth mixture.
  3. Add the egg and mix everything together
  4. Add plantain flour, cacao powder, baking soda, baking powder and a pinch of salt and mix everything together with a mixer until you have a smooth batter.
  5. Cut the chocolate with a sharp knife and stir this into the batter.
  6. Pour the batter into the cake tin and bake the chocolate cake for about 35-40 minutes. The cake is done when a toothpick comes out clean.
  • Prep Time: 20 mins
  • Cook Time: 40 mins

 

*Disclaimer: This product was given to me by Femke’s Foodies at the Free From Food Expo. This doesn’t change my opinion about the product. I like to give you information about (new) products, but I will only do this if I am enthusiastic about the products and if I actually use them myself.

 

 

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