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February 19, 2022

Caramelized Banana Coconut Bake (Akwadu)

by Slow Down Company

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gluten free / refined sugar free

A little about Akwadu

This dish is simple yet delicious. A variation of this is popularly eaten for breakfast or dessert in Africa, particularly in Tunisia and Equatorial Guinea. Akwadu is traditionally made with butter, honey and sugar. I wanted a refined sugar free version so I swapped the sugar for pure maple syrup, but you could also use more honey. You’ll still get that incredible caramelization that makes this dish so good.

This recipe makes a single-serving but can easily be multiplied with a larger baking dish.

Akwadu makes for a healthy dessert

Akwadu has unrefined carbs from the banana and healthy fats from the butter. It’s also high in B vitamins, vitamin A, vitamin C, copper, manganese and potassium.

This dish works perfectly for a healthy and simple dessert. You can even pop it in the oven before you sit down for dinner and it will be ready just in time!

Kitchen essentials
  • A small cast iron skillet or pie pan (6-8 inches). Any small baking dish will work.
More African-inspired recipes:
  • Kachumbari
  • Nigerian Jollof Rice
  • Fried Plantains
Caramelized Banana Coconut Bake (Akwadu)
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Caramelized Banana Coconut Bake (Akwadu)

Recipe by Vita Pura Health Course: DessertsDifficulty: Easy
Servings

1

servings
Prep time

5

minutes
Cooking time

15

minutes
Total time

20

minutes

Ingredients

  • 1 medium ripe banana

  • 1 tbsp fresh orange juice

  • 1/2 tbsp lemon juice

  • 1 tbsp pure maple syrup

  • 1 tbsp butter

  • 2 tbsp shredded coconut

  • Dash cinnamon

  • Dash sea salt

Directions

  • Preheat oven to 400 F.
  • Prepare the banana. Peel the banana and cut in half lengthwise. Place them in your pan cut-side down. Cut small slits into the tops of the bananas to allow the juices to flow through.
  • Add the remaining ingredients to the pan. Pour the orange juice, lemon juice, maple syrup, and butter over the bananas. I like to cut my butter into thin slices and evenly place them around the pan. Swirl the pan around to mix the juices a bit. Layer on the shredded coconut. Lastly sprinkle salt and cinnamon over the bananas.
  • Bake for 15 minutes. Half way through, pull the pan out of the oven and use a spoon or a baster to pour the juices over the banana. Optionally, set the oven to broil to brown just the top, about 2-3 minutes. Watch closely! Allow to cool slightly and enjoy.

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Nutrition Facts

1 servings per container

Serving Size1 servings


Calories331

  • Amount Per Serving% Daily Value *
  • Total Fat 18.4g 29%
    • Saturated Fat 13.0g 65%
    • Trans Fat 0.5g
  • Cholesterol 30.5mg 11%
  • Sodium 163.4mg 7%
  • Amount Per Serving% Daily Value *
  • Potassium 517.5mg 15%
  • Total Carbohydrate 44.6g 15%
    • Dietary Fiber 4.7g 19%
    • Sugars 29.9g
  • Protein 2.2g 5%
  • Vitamin A 460.3%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yum

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Bianca Soucy, Certified Health Coach

me

Hey there! I’m Bianca. I have a passion for creating simple, yet nourishing meals with local and seasonally available ingredients. I’m always dreaming of a slow, easy-going lifestyle – one where a homecooked meal can bring us all together. You can learn more about me by clicking here.

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