- 5 bananas, very ripe
- 220 g self-rising flour
- 300 g milk chocolate couverture, coarsely chopped
- ½ teaspoon salt
- 1 teaspoon vanilla extract or 2 packets vanilla powder
- 80 g walnuts, coarsely chopped
- 1 teaspoon baking soda
- 2 eggs
- 150 g brown sugar
- 125 g butter
- some granulated sugar, for sprinkling over cake
- icecream and maple syrup for serving
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- Preheat oven to 180* C (356* F) Fan.
- Add the banana pieces, butter and sugar to a pan. Sauté for 5-10 minutes so that most of the moisture evaporates. The mixture is ready when the bananas are so soft they fall apart simply by stirring.
- Remove from heat and transfer to a bowl. Refrigerate for 1-2 hours. When chilled, add the eggs and the vanilla extract and mix well to combine. The mixture has to be cool so that the chocolate won’t melt.
- Add all of the dry ingredients to another bowl. The flour, the baking soda and salt. Mix together. Add the banana mixture. Mix with a fork until it is well combined and comes together, but do not over mix.
- Add the walnuts and the chocolate and mix with a spatula just to distribute.
- Pour the batter into a 10x30 cm cake pan that is greased and dusted with flour. Sprinkle some granulated sugar over the top, to create a caramelized, crunchy surface.
- Bake for 45 minutes to 1 hour. Insert a knife to make sure it is done. If it comes out clean, it is. Remove from oven.
- Allow to cool on a wire rack and turn out after 15 minutes. Let it cool completely. Dust with some caster sugar, and or cocoa powder (optional). Serve with ice cream.
Nutrition information per 100 gr.
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.