MOCKINGBIRD BAKERY TVNUMBER 9 RECIPE BOOK

BANANA-LENTIL BREAD BARSVEGAN, GLUTEN-FREE, LOW-GLYCEMIC

MOCKINGBIRD BAKERY TV NUMBER 8 RECIPE BOOK

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”?

1/2 cup cooked green lentils See Recipe Book 1 for nutrition benefits of lentils.

1/3 cup coconut sugar

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.

2 teaspoons vinegar (white or apple cider)

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!

2 teaspoonsunsweetened applesauce

This, along with the tahini and flaxseed meal, is used as a binding agent for the bars. + 1 cup warm water

BOWL 1

MOCKINGBIRD BAKERY TV NUMBER 8 RECIPE BOOK

banana-lentil bread barsINGREDIENTS + WHY WE’RE USING THEM

1/4 teaspoon sea saltUse this tobalance the sweetness.

1/2 teaspoon vanilla, no sugar added This adds great flavor. Just watch out for added ingredients in the vanilla extracts you buy!

3/4 teaspoonbaking soda

This will react with the vinegar to help the bars get fluffy!

1 tablespoon cinnamon See Recipe Book 2 for information on cinnamon.

2 teaspoonsunsweetened applesauce

This, along with the tahini and flaxseed meal, is used as a binding agent for the bars.

BOWL 2

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.

1/2 cup teff flour

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, nuttyand earthy flavor.

2 tablespoonssesame tahini

Tahini is a thick paste madefrom ground sesame seeds. It’s commonlyfound in Middle Eastern cuisine such as hummus. It contains healthy fats as well as vitamins and minerals like copper, which has anti-inflammatory properties.

MOCKINGBIRD BAKERY TV NUMBER 8 RECIPE BOOK

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Preheat oven to 350F.

Melt coconut oil in ovenproof bowl or on in small pan on stove.

BOWL 1Peel 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 2In another large bowl, whisk together all “Bowl 2” ingredients. Add this mixture to Bowl 1 and stir until combined.

BAKEGrease 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!

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.

INSTRUCTIONS banana-lentil bread bars