MOCKINGBIRD BAKERY TV NUMBER 9 RECIPE BOOK BANANA-LENTIL BREAD BARS VEGAN, GLUTEN-FREE, LOW-GLYCEMIC
MOCKINGBIRD BAKERY TV NUMBER 8 RECIPE BOOK 1/2 cup cooked green lentils See Recipe Book 1 for nutrition benefits of lentils.
BOWL 1 1 medium banana, just ripe Bananas are rich in potassium, encourage probiotics, and add sweetness to the bars. Did you know that a bunch of bananas is called a “hand” and one banana is called a “finger”?
1/4 cup pure coconut oil + more to grease baking dish Pure coconut oil is a healthy fat that has antiviral and antifungal properties. It is easily absorbed and is beneficial to skin and hair. You can use it in place of butter in cookie recipes or in place of oil when cooking vegetables on the stove. It becomes liquid when heated above 75F. Just be sure to get the non-hydrogenated oil!
1/3 cup coconut sugar
2 teaspoons vinegar (white or apple cider)
+
1 cup warm water
This sweetener comes from the sap of palm trees and is a low-glycemic alternative to cane sugar. It has a much higher mineral content than refined sugars.
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MOCKINGBIRD BAKERY TV NUMBER 8 RECIPE BOOK
banana-lentil bread bars
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INGREDIENTS + WHY WE’RE USING THEM 1/2 cup teff flour
1/2 teaspoon vanilla, no sugar added This adds great flavor. Just watch out for added ingredients in the vanilla extracts you buy!
Teff is an ancient grain used heavily in Ethiopian cuisine to make foods like injera bread. It’s the smallest grain around but is packed with protein, fiber, calcium, iron, and a number of other vitamins and minerals. It also has a rich, nutty and earthy flavor.
1 tablespoon cinnamon See Recipe Book 2 for information on cinnamon.
BOWL 2
2 tablespoons sesame tahini Tahini is a thick paste 1/4 teaspoon made sea salt from Use this to ground balance the sesame sweetness. seeds. It’s commonly found in Middle Eastern cuisine such as hummus. It contains healthy fats as well as vitamins and minerals like copper, which has anti-inflammatory properties.
3/4 teaspoon baking soda This will react with the vinegar to help the bars get fluffy!
1/3 cup flaxseed meal Flaxseed meal is low in carbohydrates but high in fiber, omega-3 fatty acids, antioxidants, and more. If you have trouble with high-fiber foods, feel free to cut back on the amount listed here.
MOCKINGBIRD BAKERY TV NUMBER 8 RECIPE BOOK
banana-lentil bread bars INSTRUCTIONS
Preheat oven to 350F. Melt coconut oil in ovenproof bowl or on in small pan on stove. BOWL 1 Peel and mash banana in large bowl. Add in the cooked lentils and mash to combine. (See Recipe Book for Episode One to find cooking instructions for green lentils.) Stir in coconut sugar, sesame tahini, the melted coconut oil, warm water, vanilla, applesauce, and vinegar. Set bowl aside. BOWL 2 In another large bowl, whisk together all “Bowl 2” ingredients. Add this mixture to Bowl 1 and stir until combined. BAKE Grease large baking dish with the extra coconut oil. Pour the batter into the dish and spread evenly. Sprinkle some cinnamon and coconut sugar over the top if you’d like extra sweet and spice! Bake for 20 minutes. Remove from oven and let cool on wire cooling rack. Cut into 12 squares or 24 rectangles. ENJOY! QUESTIONS OR COMMENTS? Feel free to let us know what desserts, drinks, or dishes you’ve been waiting to be converted into a vegan and gluten-free treat. If you have questions or comments about the recipe, ingredients, the show, or the bakery, please contact us through one of the sites below. We’d love to talk with you!
These work well for breakfast on-the-go or for brunch with friends. They make tasty snacks or can be packed in a school lunch for a sweet and filling treat. For a special dessert, try toasting them in coconut oil in a cast iron pan then topping with the MLK Shake from Episode/Recipe Book 4, fresh banana slices, and a handful of roasted lentils from Episode/Recipe Book 1.
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