Good Morning! Plantain and Lentil Coffee Cake (gluten free)

Plantain Lentil Coffee Cake  Today I’m sharing a mouthwatering and marvelously moist (apologies haters of that word) cake that’s approved (by me) to eat along with your cuppa Joe at breakfast . . . or at lunch or dinner, for that matter. It’s a Plantain Lentil Coffee Cake! No, I’m not pulling your LEGume, but I did use legumes (that is, lentils from Farmer Direct Co-op) to keep my quick-to-fix cake tantalizing tender as well as boost up the nutrition.

Plantain and Lentil Coffee Cake is free of refined sugar and the lentils add extra protein and fiber!

This yummy, quick-to-fix cake is a healthy solution for those sweet breakfast or snack cravings. Free of high-gylcemic sugars and overly-refined flours and grains, this recipe relies on the wholesome goodness from plantains, lentils and a gluten-free baking mix. I used a one-to-one measure sugar replacement to keep the calories and carb count down – my go-to is Ellyndale Naturals™ Sugarless Sugar™ from NOW Foods. But, you can also swap in a different sweetener, like coconut sugar, if you prefer.

Farmer Direct Co-op Lentils

I use Farmer Direct Co-op as my source lentils, these little green gems are organic, non GMO and fair trade.  In the past, I had a hard time thinking of uses for lentils past soups or stews . . . or keeping a jar of cooked lentils in the fridge to sprinkle on my salads. But then I had a light bulb moment –why not use pureed lentils (or beans) in recipes for baked goods to add moistness with less oil – plus more fiber and protein!

slice plantain lentil cake toes

I knew my kids would be suspicious if I told them we were eating a cake made of plantains and lentils – so I didn’t say a word. When they gobbled it up and asked for more “banana bread,” I knew this recipe was a winner! While I have cooked it in a 10” pie dish, it also bakes up well in an 8” x 8” brownie pan or as 12 standard-sized muffins.

farmer direct logoWhen it comes to being organic, farmer-owned and fair-deal, Farmer Direct Co-op is 100-percent all of the above and more. Their mission is to promote their co-op farmer’s organic products while building and promoting a healthy environment and socially just food system. When you purchase from Farmer Direct Co-op, you’re buying more than a pea, a lentil or a bean . . you’re buying into part of an evolution of eating aimed at truly nourishing the mind, body and soul.

Head on over to Farmer Direct Co-op to learn more about their awesome company and products like 1lb. shelf bags of Pinto Beans, French Green Lentils, Split Green Peas, Regular Rolled Oats and Quick Rolled Oats. STOCK UP YOUR PANTRY!  They also have a nice collection of healthy recipes on their blog made with whole foods.

Have you ever used beans or lentils in a a baked recipe, how so?! Please share in the comments, XOXO — Jennifer 

This post is sponsored by Farmer Direct Co-Op, however all opinions, comments and enthusiasm are my own.

Plantain Lentil Coffee Cake
Plantain and Lentil Coffee Cake
Print Recipe
Servings Prep Time
9 servings 10 minutes
Cook Time
35 minutes
Servings Prep Time
9 servings 10 minutes
Cook Time
35 minutes
Plantain Lentil Coffee Cake
Plantain and Lentil Coffee Cake
Print Recipe
Servings Prep Time
9 servings 10 minutes
Cook Time
35 minutes
Servings Prep Time
9 servings 10 minutes
Cook Time
35 minutes
Ingredients
Servings: servings
Instructions
  1. Cook lentils in water according to package instructions, let cool to room temperature. Drain cooking liquid.
  2. Preheat oven to 350 F degrees.
  3. Add cooked lentils to food processor along with chopped plantain and almond milk. Process until reasonably smooth. Pulse in one egg oil and coconut oil until combined.
  4. Remove work bowl from processor and add sugar substitute, stirring in to combine. Add baking mix and mix until just combined, scraping down sides of bowl with spatula, as needed.
  5. Pour batter into baking 10-inch round or 8" x 8" square baking dish coated with coconut oil spray. Sprinkle top of batter with shredded coconut and sliced almonds (or tiger nuts).
  6. Bake at 350 F degrees for 30 to 35 minutes or until toothpick inserted into center pulls clean. Let cook and cut into nine slices served with a drizzle of honey over the top.
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Brazilian Beef and Plantain Breakfast Bowl

Brazilian Beef and Plantain Breakfast Bowl

One bite of my Brazilian Beef & Plantain Bowl (with egg, honey and toasted coconut) and you’ll happily say “Tchau” to a tower of pancakes, waffles or buttered toast in the morning!  Loaded with protein, quality complex carbohydrates, iron, potassium and other essential nutrients, this easy breakfast made with leftover steak will fuel you for a full morning of demanding activities! The flavor combination may sound weird, but trust me, it’s so delicious! Pra caramba!

Brazilian Beef & Plantain Breakfast Bowl is a healthy way to start the day, packed with 28g protein and quality complex carbs for energy.

The protein in the recipes is a combination of 3-oz. left over lean steak (like top sirloin, strip, tenderloin, flat iron, etc.) and a single, sunny-side up egg. Along with a little bit from the plantain, you’re getting about 28 grams of protein with this meal – the ideal amount to consume in a single sitting.

Each Day is a New Start! It’s the perfect morning meal for a Protein Challenge!  Each day is a new start, so beat yourself up if your diet wan’t exactly “on point” yesterday — you get a new chance to eat well today!

I always feel best when I’m eating 25g – 30g protein evenly spaced at each meal. Plus, it helps prevent snacking!

 

 

If you’re not familiar with plantains, you can typically find them in most grocery stores in the “exotic produce” area. This “vegetable-banana” is a less sweet and a little more starchy tasting than a regular banana – but so yummy when baked, microwaved or sautéed! They are a common ingredient in the cuisine of Mexico and Central / South America and in Brazil go by their Portuguese name of “banana-da-terra.”

Oh, and now for something crazy beef & bananas that isn’t actually food! It’s me planking until failure the other day before teaching a Grilling 101 class at the Texas Beef Council. 

pinners conference pic 1I’ll teaching a class on “Empowered Meal Prep – Protein for Fitness”  at the Pinner’s Conference in Dallas on Sept 9 & 10th. I’ll be sharing this Brazilian Beef & Plantain Breakfast Bowl along with a delicious Molasses & Pepper Flat Iron Steak recipe and Super Iron-Boosting Steak Spinach Salad. Sign up for my class, I’ll also have beef swag and lots of tasty samples!  Use the discount code FITFORK at online registration to save 10% on the very reasonable cost that allows you access to 100+ classes on food, fitness, crafts, home décor and more! Or, if you just want General Admission to shop and see the sights (no classes), you can get a free pass ($7 at door) using FREESHOPPING. RESISTER HERE

Have you ever used plantains in a recipe? Do you have a planking hashtag for me?  Are you watching the Summer Olympics? What has your favorite moment been so far? Please share in comments, XOXO – Jennifer

 

Brazilian Beef and Plantain Breakfast Bowl
Brazilian Beef and Plantain Breakfast Bowl
Print Recipe
Power up your day in savory-sweet South American style with this hearty, protein-rich steak breakfast bowl featuring plantains, coconut, honey and an egg!
Servings Prep Time
4 servings 5 minutes
Cook Time
10 minutes
Servings Prep Time
4 servings 5 minutes
Cook Time
10 minutes
Brazilian Beef and Plantain Breakfast Bowl
Brazilian Beef and Plantain Breakfast Bowl
Print Recipe
Power up your day in savory-sweet South American style with this hearty, protein-rich steak breakfast bowl featuring plantains, coconut, honey and an egg!
Servings Prep Time
4 servings 5 minutes
Cook Time
10 minutes
Servings Prep Time
4 servings 5 minutes
Cook Time
10 minutes
Ingredients
Servings: servings
Instructions
  1. Add coconut oil to medium skillet and bring to medium-high heat. Sauté chopped plantains and yellow peppers for approximately 6 to 7 minutes, or until plantains turning golden brown and peppers softening.
  2. In the last 90 seconds or so of cooking, stir in steak chunks to gently reheat without overcooking. Slide the steak mixture into 4 cereal-sized bowl and set aside.
  3. Immediately poach or fry eggs to your preferred level of yolk “doneness.” Slide a cooked egg on top of each bowl of beef mixture and season with salt, pepper, sprinkle of coconut and a drizzle of honey!
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