I made this high fibre sweet potato, apple and banana loaf for my first 100km cycling race in United Arab Emirates (you can read here about the event). Yes, this low in sugar yet high carbohydrate loaf travelled by plane from the lion city to Middle East – consumed the next wee hours of morning (5 hours after flight arrival) before and after the race finished.
This recipe is adapted from a great runner and food blogger I happened to made acquaintance with when living in Dubai. I love this recipe though not gluten-free as it utilised what I currently have in the pantry which is pretty much limited at the time.
There are 4 ingredients which I substituted. First and foremost, I used a diabetic flour from Aswini brand (Grade B-) which I purchased from the local Mustafa 24 hours shopping centre.It is claimed to be low in fat, high in fibre, and importantly it slows down the conversion of food into glucose. Delivering a steadier flow of energy improves endurance that is crucial for the race. In term of convenient this flour although it is wheat based, it also contain other 6 ingredients: sprouted finger millet, roasted bengal gram, sprouted fenugreek, barley, sorghum, and soya. In my view, it is very convenient to have all-in-one kind of flour. I’ve baked using this flour few times and it turned out well.
Second, I’ve ran out of egg which given me idea to find a substitute. After searching over the net, I settled with Minimalist Baker’s how to make a flax egg.
Third, I made this bread rich in carbohydrate by substituting one cup of banana with one cup of sweet potatoes as I need to replenish after the race. It contain higher vitamin A than carrot, sweet potatoes help with muscle repair and recovery from fatigue.
Fourth, no longer in Middle East that flourish with dried dates I substituted them with dried raisins with less calories and sugar content.
In one’s healthy pantry, it is a staple to stock sweet potato, apple and banana which I think this loaf is a must try and be made regular in your baking repertoire. The sweet potato being steamed first and then cut into small cubes so it is seen obvious in bright orange when serving.
Alright back to Anja’s recipe posting – happened to be on her first anniversary blog which she wrote in a very happy mood, that I can just imagine she smiles in front of me with satisfaction of this rewarding journey. I for once split second wish mine turn out well – that I become a better writer and better ultra-runner, beside a better cook and improve in culinary knowledge. Only time will tell.
And to my Anja I genuinely wish her well in other endeavour she is pursuing. See you on the road one day!
- 1 cup Aswini Dia Atta wheat + gram + barley + sorghum + soya + fenugreek + millet
- 1/2 cup rolled oats
- 1 teaspoon baking powder
- 1/2 teaspoon sea salt or Pink Himalayan salt
- 1 tablespoon flaxseed mill
- 2.5 tablespoon water
- 1 big ripe banana
- 2 small or 1 medium sized sweet potatoes
- 1/4 cup yogurt
- 2 tablespoons canola or vegetable oil
- 1 medium apple
- 1 cup dried raisin
- Yields 1 loaf
Peel sweet potatoes and dice in small. This should yield about 1-1/2 cup. Steam them for 5 minutes or till tender but not overly soft.
Preheat oven at 160 degrees Celcius (320 Farenheit).
Peel banana and mash till smooth.
Prepare the flax egg by mixing the water and flaxseed meal.
In one bowl mix wet ingredients (banana, flax egg, yogurt and oil).
In another bowl, combine all dry ingredients (oat, flour, baking powder, salt)
Combine both wet and dry ingredients. Mix them well.
Stir in the dried raisins and sweet potatoes.
Pour batter into a baking loaf pan and put in the oven.
Bake for 60 minutes or until tester comes out clean. Let cool on wire rack.
Live to thrive.