Sunday, May 11, 2014

Skillet "Faux-nana" Banana Walnut Bread -- Low Carb Version

Happy Saturday/Sunday! While I'm posting this Saturday night, since its after midnight, it's technically Sunday already! This evening I'm posting the low carb version of my Skillet Banana Walnut Bread. What makes it low carb, other than using grain free flours and no sugar you ask? I created banana bread that doesn't use bananas! Yes, that's right! Well, at least it doesn't use their starches, carbs or sugars. I've made this recipe 3 different times over the last month to tweak it. I've made it both with and without bananas...and believe it or not, I actually prefer the version without them best. As most of us that eat low carb know, bananas are not particularly low-carb friendly. If you follow Wheat Belly like I do, you know that they are on the "limited list" and Dr. Davis states to "minimize them (along with pineapples, mangoes and grapes) and to consume them in only the smallest quantity since they are like candy in sugar content." So, I wanted to see if I could make a "banana bread" without actually using a banana. I can just imagine all the eye-rolling that must be happening about now. 

I just happen to have a bottle of natural banana extract (from OliveNation) that I used to get the banana flavor (as well as a whole slew of other flavors here---> Extracts Galore! I used it to flavor a small individual size serving container (about 1/2 cup) of unsweetened applesauce with the banana extract, and used Swerve to sweeten my banana bread...and "voila"...all the flavor of banana bread without the extra carbs and sugars from bananas. Making it this way reduced the approximate 28 grams of sugar contained in 2 medium bananas to only 12 grams of sugar by swapping the unsweetened applesauce for them instead. It reduces the total net carb count for the entire recipe by approximately 15 net carbs. But...if you are of the mindset that banana bread MUST have bananas in it, then I included the alternative way in the "note" I posted at the end of the recipe (yes, that's right...using bananas is the alternative way to make my banana/faux-nana bread). I snapped a number of photos below and also included a few photos of the beautiful Mother's Day flowers my youngest son sent to me at work Friday. I wanted to always remember how beautiful they were. In case I've never told you...I have 3 wonderful children that I am so very proud of. I am truly blessed and honored to be their mother. Enjoy!

















Skillet "Faux-nana" Banana Walnut Bread

Ingredients:

1 cup blanched almond flour
1/4 cup PLUS 2 tablespoons ground golden flaxseed
1/4 cup sifted coconut flour
3/4 cup Swerve (or other granular sweetener)
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon sea salt
1/4 teaspoon cinnamon
1 cup buttermilk
3 large eggs
2 tablespoons coconut oil, melted and cooled (plus extra to grease skillet)
1/2 cup unsweetened applesauce
2 teaspoons natural banana extract (I use OliveNation)
1/2 cup chopped walnuts
Optional Topping: 2 tablespoons chopped walnuts

Directions:

Preheat oven to 350 degrees F.

In a large bowl, combine almond flour, flax, coconut flour, sweetener, baking powder, baking soda, salt, and cinnamon; whisk to combine and break up any lumps.

In a separate small bowl, beat buttermilk, eggs, coconut oil, applesauce, and banana extract together. Stir wet mixture into dry mixture; mix just until combined; stir in walnuts.

Heat a 10-inch ovenproof nonstick skillet over medium high heat just until hot; remove from heat. Add approximately 1 tablespoon coconut oil and swirl to coat skillet. Pour batter into hot skillet; top with optional 2 tablespoons chopped walnuts, if desired.

Place skillet into preheated oven and bake for approximately 35-40 minutes or until a toothpick inserted in the center comes out clean. Let cool in pan for approximately 20-30 minutes. Run a rubber spatula around the edge of pan to gently loosen; carefully slide onto a rack and allow to cool completely before transferring to a serving plate. Cut into wedges and serve. Makes about 10 servings.

*Note: To use bananas (instead of extract), substitute 2 medium mashed bananas in place of the applesauce; reduce buttermilk to 3/4 cup; and reduce granular sweetener to 1/2 cup. Net Carb Count: Depending on specific ingredients used, the entire recipe without bananas contains approximately 45 net carbs (about 4.5 per serving). The entire recipe with bananas contains approximately 70 net carbs (about 7 per serving).

10 comments:

Peg said...

Happy Mother's Day GG! The flowers are beautiful.

Can't wait to try this banana bread.

Luana said...

Your flower photos are so beautiful, I just put one up as my desktop background!

CyberSis said...

Hi GGC,

This looks absolutely scrumptious. I think I'll try it in my cast iron skillet, since your coffee cake turned out so well in it.

I may be making the "alternative" version first. I bought a couple of green bananas for Dr. D's smoothy. I haven't worked up the nerve to actually try it yet ... so now the bananas are ripening! I've read lots of comments about how good green bananas taste (supposedly) and how good they are supposed to be for you (resistant starch, which I know next to nothing about)!

So how about it? Are you up for a green banana smoothy? :-)

Gourmet Girl Cooks said...

Hi CyberSis,

Hope you enjoy it -- and yes, since you had good look with your cast iron skillet -- that sounds good. I need to use mine a bit more to "non-stick-ify" it (LOL...like my made up word?).

Yes, I have read about the green bananas too and actually about 6 weeks ago picked up a bunch of the greenest bananas I've ever seen in my life -- from Costco actually. They were called "longer lasting bananas". There were probably 6 or 8 on the bunch. I wanted to see how long they'd take to turn yellow. After 2 or 3 weeks they still weren't really yellow but a lighter shade of green. I don't know why, but they scared me and I threw them away! LOL

Let me know what YOUR impression is of them once you try them -- I'm anxious to know. Some say they initially gain a little weight with resistant starch and then it adjusts. I'll take a pass on the green smoothie until I hear what you though about it! ;-)

Gourmet Girl Cooks said...

Hi Peg,

Thanks so much! Hope you enjoy the banana bread! I'm having a piece for lunch with coffee right now! :-)

Gourmet Girl Cooks said...

Thanks so much Luana -- great idea at using it as a desktop background, too! :-)

CyberSis said...

Hi GGC,

LOL ... you might be waiting a while to try green bananas if you're waiting for MY impression of them!

I *always* enjoy your made-up words! "Non-stick-ify" is a gem, as is "Faux-nana." And "Faux-nana Banana" really rolls off the tongue, doesn't it! :-)

Gourmet Girl Cooks said...

Hi CyberSis,

LOL on my goofy words. So, am I getting the impression that you were not so impressed with the green bananas? The more I looked at that bunch I had, the more I didn't think I could do it...and well, obviously I didn't since the entire bunch took a little vacation to the trash can! Did you just taste it or did you actually consume the "smoothie" in its entirety? :-)

CyberSis said...

Hi GGC,

W-e-l-l, I never quite got around to making the smoothy ... or even tasting the green bananas. The two I bought got ripe and when I went to make the bread one was missing (Hubby!) I guess I just need more time to warm up to the idea of actually consuming **unripe** bananas!

Gourmet Girl Cooks said...

LOL, CyberSis! Too funny that hubby ate one of your 2 bananas! Hopefully it was ripe enough -- or maybe you should ask HIM how green bananas taste! ;-)