Living with a fructose intolerance means that I am careful about which fruits I eat and how much. Most of the time, I stick with the ones I know don’t hurt me – bananas, berries, and citrus. I think I eat my bodyweight in berries every year and I’m not far behind with the bananas either
So, just because I want to show I can leave out the chocolate …
What? No chocolate? Am I running a fever?
Seriously, I can leave out the chocolate! Here’s the proof. A dense, moist, but light protein cake, bursting at the seams with fresh berries, banana, and lemon. OK, cakes technically don’t have seams, but you get the imagery, right?
This cake is more like a dessert than a cake, as it is so incredibly moist from all the fruit it contains. If you want your cake to not sink a little in the middle and be upstanding, decrease the amount of fruit that you add to the batter. I’m never willing to make that sacrifice so I’m happy for it to settle a bit in the middle. Plus, it’s a great place to dollop some thick Greek yoghurt, protein ice cream, protein fudgy sludge, or anything you fancy. Including more berries.
You can enjoy this guilt free. I don’t condone feelings of guilt in relation to food. I mean, it’s food. But if you are concerned with the macros (and if you are reading this, you probably are, as am I), then this cake is on your side, baby. So fruity delicious, my family had no idea this was one of my crazy protein recipes
You can substitute coconut milk, dairy milk, or a grain milk according to your preference. This won’t affect the cake at all. You can use either egg whites only or whole eggs for a richer cake. I used egg whites as I had some liquid egg whites to use up. Mix up the berries you use as well, anything goes – strawberries, blueberries, raspberries, blackberries, mulberries, whatever is in season or frozen. Cherries would also be lovely.
This cake is gluten and dairy (lactose) free and is free of refined sugars. It is a good source of protein, healthy carbohydrates, and dietary fibre and is almost fat-free. You know, that means you could save up your fat quota for some whipped cream or ice cream. Maybe with some nuts sprinkled on top or a drizzle of chocolate. I think I just figured out tonight’s plated protein dessert menu. Looks like I found a way to work in the chocolate
Enjoy! Macros at the bottom of the recipe, as always.
Makes 1 cake (21cm x 10cm loaf tin) or about 8 slices
160 grams sliced banana, very ripe
25 grams Natvia*
198 grams egg whites (6 large whites), or 3 jumbo eggs
60 grams (2 scoops) un-flavoured pea protein isolate (I recommend and use this one or this one)
1 lemon, finely grated zest and juice (about 45 ml)
100 millilitres unsweetened almond milk
30 grams coconut flour
1/2 teaspoon baking soda (bi-carbonate of soda)
1 teaspoon baking powder (gluten-free)
120 grams mixed berries (I used 50:50 raspberries and blueberries this time)
*Natvia is a stevia based sweetener that is very suited for baking. You can use whatever you like. In this recipe, it would also be appropriate to use pure stevia extract. I would recommend starting with 1/8 teaspoon and adjust from there. If using pure stevia, add to the batter just before adding the berries. Depending on the sweetness of the fruit, you may not need more sweetener.
Preheat the oven to 180℃. Grease a loaf tin lightly with olive oil spray or line the tin with silicone paper, if not using a silicon mold.
In the bowl of a mixer, whisk together the banana and Natvia until the banana is well mashed. Add the egg whites and whisk until combined and frothy. Add the protein powder, lemon zest, lemon juice, and almond milk. Whisk on low-speed until combined. Add the coconut flour, baking soda, and baking powder, and beat on low to medium speed until the batter is smooth.
You could, of course, just blend all the ingredients together in a food processor or with a hand-held stick blender. I like to whisk mostly unless blending is necessary
Add the berries and gently fold them in with a spoon or large fork. They will get mooshed a little, but that is OK.
Transfer the batter to the prepared tin and bake for about 45 minutes, or until a skewer inserted into the centre of the cake comes out fairly clean. It will be somewhat more moist than most cakes, due to the amount of fruit it contains.
Remove from the oven and cool, in the tin, on a wire rack. Transfer to a serving dish.
As it has no dairy, it will keep for a couple of days, in an airtight container. In hot weather, you can store it in an airtight container in the refrigerator. Bring to room temperature before serving.
I have included macros for the recipe as stated above, as well as per serve, on the basis of 8 serves (or slices) in one cake. As usual, I have taken care to include the most accurate macro information as possible, but they should be taken as a guideline. If you substitute other ingredients – milks, berries, or protein powders – this will affect the total macros.