Banana Manna

Gluten Free
Low Fod Map
Health score
10%
Banana Manna
10 min.
2
410kcal

Suggestions


Welcome to the delightful world of Banana Manna, a quick and easy gluten-free and low FODMAP treat that’s perfect for anyone looking to satisfy their sweet cravings without the guilt! In just 10 minutes, you can whip up this mouthwatering side dish that combines the sweet flavors of ripe bananas with the rich, nutty essence of toasted coconut and a hint of warmth from ground cinnamon. It's a perfect companion for brunch or a splendid dessert to share with loved ones.

Picture a frying pan filled with the heavenly aroma of butter and toasted coconut, creating a golden, crunchy topping to elevate your bananas to a new level of deliciousness. The gentle sweetness from brown sugar beautifully caramelizes the bananas, adding an indulgent touch that pairs brilliantly with a sprinkle of dark chocolate chips. Each bite of Banana Manna is a blissful hug for your taste buds, combining satisfaction and nostalgia in every mouthful.

This irresistible dish is not only quick and simple to prepare, but it also caters to various dietary needs, making it a fantastic choice for family gatherings or a cozy night in. So grab your frying pan and let’s create some magic with these ripe bananas – because everyone deserves a moment of sweet joy, and this Banana Manna is sure to deliver!

Ingredients

  •  bananas cut into pieces
  • oz g brown sugar / demerara sugar 
  •  z/ 15g butter 
  • 1.5 oz g coconut freshly grated
  • tsp ground cinnamon 
  • handful a mix of and milk dark

Equipment

  • bowl
  • frying pan

Directions

  1. Heat a pan.
  2. Add the butter.
  3. Add the coconut to the pan and keep stirring until golden brown, fragrant and toasted. About 3-4 minutes. Make sure you stir it constantly; else it will stick to the pan and burn.
  4. Add the sugar followed by the cinnamon and keep stirring. Once the sugar melts a little into the coconut mixture, add the bananas. Stir gently to coat the bananas with the coconut and turn off the heat immediately.
  5. Transfer to a bowl and sprinkle with the chocolate chips.

Nutrition Facts

Calories410kcal
Protein3.73%
Fat29.68%
Carbs66.59%

Properties

Glycemic Index
54.89
Glycemic Load
26.13
Inflammation Score
-5
Nutrition Score
15.08565212932%

Flavonoids

Catechin
14.4mg
Epicatechin
0.05mg
Kaempferol
0.26mg
Myricetin
0.02mg
Quercetin
0.14mg

Nutrients percent of daily need

Calories:410.15kcal
20.51%
Fat:14.67g
22.57%
Saturated Fat:12.58g
78.62%
Carbohydrates:74.07g
24.69%
Net Carbohydrates:63.76g
23.19%
Sugar:44.3g
49.23%
Cholesterol:0mg
0%
Sodium:14.86mg
0.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.14g
8.29%
Manganese:1.46mg
72.88%
Vitamin B6:0.94mg
46.92%
Fiber:10.31g
41.24%
Potassium:987.95mg
28.23%
Vitamin C:20.9mg
25.34%
Magnesium:85.09mg
21.27%
Copper:0.37mg
18.27%
Folate:49.44µg
12.36%
Vitamin B2:0.19mg
11.47%
Vitamin B5:0.99mg
9.85%
Phosphorus:97.75mg
9.77%
Selenium:6.53µg
9.33%
Vitamin B3:1.74mg
8.68%
Iron:1.53mg
8.53%
Vitamin B1:0.09mg
5.78%
Zinc:0.83mg
5.51%
Calcium:43.63mg
4.36%
Vitamin A:154.93IU
3.1%
Vitamin E:0.37mg
2.45%
Vitamin K:1.69µg
1.61%