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Nutritious Carrot, Banana and Oat Cake with Prebiotic Fiber

This naturally sweet, moist cake is made with bananas, carrots, oats, cottage cheese, Greek yoghurt and prebiotic fiber. It contains no refined flour and combines protein, fibre, healthy fats and slow-releasing carbohydrates. It can be enjoyed for breakfast, as an afternoon snack or as a healthier dessert.

Ingredients:

For the cake

2 very ripe bananas, mashed
2 medium carrots, finely grated
200 g cottage cheese
2 eggs
200 g rolled oats
1 scoop (6 g) prebiotic fiber. My favourite: https://nutritional-balance.com/product/zinobiotic-180g/
2 tablespoons milk or water
2 tablespoons extra-virgin olive oil
2 tablespoons maple syrup or honey
2 teaspoons baking powder
2 teaspoons ground cinnamon
½ teaspoon ground ginger
1 teaspoon vanilla extract
Finely grated zest of ½ orange
A small pinch of salt
40 g walnuts, roughly chopped

For the topping

150 g thick Greek yoghurt
1 teaspoon maple syrup or honey
½ teaspoon vanilla extract
A little finely grated carrot
A little orange zest
A few chopped walnuts

Instructions:

Preheat the oven to 175°C fan or 190°C conventional. Line a standard loaf tin with baking paper.
Place the cottage cheese, eggs, bananas, extra-virgin olive oil, maple syrup, milk or water and vanilla extract into a blender. Blend until smooth.
Pour the mixture into a large bowl. Add the grated carrots and orange zest, then stir until evenly combined.
Blend the rolled oats until they resemble coarse flour.
Add the blended oats, prebiotic fibre, baking powder, cinnamon, ginger and salt to the wet mixture.
Mix everything gently until combined. Fold in most of the chopped walnuts, saving a small amount for decorating the cake.
Spoon the mixture into the prepared loaf tin and smooth the surface.
Bake for 45–55 minutes, or until the cake is golden and a skewer inserted into the centre comes out mostly clean. If the top begins to brown too quickly, cover it loosely with foil for the remaining baking time.
Leave the cake in the tin for approximately 15 minutes. Carefully remove it and transfer it to a cooling rack.
Allow the cake to cool completely before adding the topping.
Mix the Greek yoghurt with the maple syrup and vanilla extract. Spread it over the cooled cake, then decorate with a little grated carrot, orange zest and the remaining chopped walnuts.

Storage

Keep the cake covered in the refrigerator for up to four days. Because the topping contains fresh Greek yoghurt, avoid leaving the decorated cake at room temperature for long.
To freeze it, leave the cake undecorated, cut it into individual slices and place them in an airtight container. Defrost each slice in the refrigerator and add the Greek yoghurt topping before serving.

Makes: approximately 10 slices
Preparation time: 15 minutes
Baking time: 45–55 minutes

Nutritional Highlights:

This is not simply an ordinary cake with a “healthy” label added to it. Each ingredient has been chosen to provide something valuable, including protein, fibre, healthy fats, vitamins, minerals and lasting energy.
Protein for Muscles and Healthy Ageing
The cottage cheese, Greek yoghurt, eggs, oats and walnuts provide almost 10 g of protein in every slice.
Protein helps the body maintain and repair muscle tissue. This becomes particularly important during perimenopause, menopause and healthy ageing, when women naturally become more vulnerable to losing muscle mass.
Protein also makes this cake more satisfying than a conventional cake made mainly from refined flour, sugar and butter. It can help you feel fuller for longer and may reduce the desire to keep looking for something else to eat shortly afterwards.

Fibre for Digestion and Gut Health
Each slice contains approximately 3.8 g of fibre from the oats, bananas, carrots, walnuts and fiber.
Fiber supports regular bowel movements, helps nourish beneficial gut bacteria and contributes to a greater feeling of fullness after eating.
Oats naturally provide beta-glucans, a type of soluble fibre that contributes to maintaining normal cholesterol levels.
ZinoBiotic+ contains a mixture of dietary fibres, including resistant starch, inulin, oat beta-glucans, fructooligosaccharides, psyllium and guar gum. Different types of fibre can provide nourishment for different bacteria throughout the colon.

Shop for fiber: https://nutritional-balance.com/product/zinobiotic-180g/

Remember to drink sufficient water when increasing your fibre intake, especially if your usual diet is relatively low in fibre.

Natural Energy from Carbohydrates
The cake contains carbohydrates from oats, bananas and carrots. Carbohydrates are not the enemy—they are the body’s preferred source of energy.
The difference is that these carbohydrates come together with fibre, protein, healthy fats and other nutrients. This creates a much more balanced and satisfying option than a cake made primarily from refined flour and sugar.

Vitamins, Minerals and Healthy Fats
Carrots provide beta-carotene, which the body can convert into vitamin A. Bananas provide natural sweetness and potassium, while walnuts and extra-virgin olive oil provide unsaturated fats.
Eggs and dairy products contribute additional protein and important micronutrients. Cinnamon, ginger and orange zest provide flavour and naturally occurring plant compounds without requiring large quantities of added sugar.
Most of the sweetness comes from the ripe bananas and carrots. Only a small amount of maple syrup or honey is added to the entire loaf.

Why You Should Not Be Afraid to Eat Cake
A healthy diet does not mean avoiding every cake, dessert or enjoyable food. It means looking at the quality and balance of your overall diet.
This cake contains carbohydrates and fat, but our bodies need both. The carbohydrates provide energy, while the fats help make food satisfying and support the absorption of fat-soluble vitamins.
Rather than labelling food as “good” or “bad,” it is more helpful to consider what the food provides and how it fits into your whole day.
One slice of this cake provides protein, fibre and energy and can be enjoyed as part of a balanced breakfast, afternoon snack or dessert. For a more substantial meal, serve it with additional Greek yoghurt and a small portion of berries.
Food should nourish the body, but it should also bring enjoyment. We do not need to feel guilty about eating cake. Choosing a recipe made with protein, fibre and whole-food ingredients allows us to enjoy something delicious while continuing to support our health.
Storage
Keep the cake covered in the refrigerator for up to four days. Because the topping contains fresh Greek yoghurt, avoid leaving the decorated cake at room temperature for long.
To freeze it, leave the cake undecorated, cut it into individual slices and place them in an airtight container. Defrost each slice in the refrigerator and add the Greek yoghurt topping before serving.

Approximate calories

Based on 10 slices and including the Greek yoghurt topping, each slice provides approximately:

207 calories
9.7 g protein
3.8 g fibre

The entire cake contains approximately 97 g of protein and 38 g of fibre.
These figures are estimates and will vary depending on the exact ingredients and brands used.