Banana Cake for Hormone Health, No Added Sugar

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As a clinical nutritionist specialising in women’s hormone health, I often look for ways to make nourishing, hormone-friendly versions of our favourite comfort foods. This no added sugar banana cake is naturally sweet, gluten-free, and rich in hormone-supportive nutrients.

Made with buckwheat and besan flour, this recipe supports balanced blood sugar, gut health, and energy levels. It’s perfect for women managing hormonal symptoms like PMS, PCOS, or perimenopausal changes who still want something wholesome and satisfying.

Why I Use Buckwheat and Besan Flour

Buckwheat Flour: A Gluten-Free Base with Hormonal Benefits

Despite the name, buckwheat is not a type of wheat. It’s a seed that is naturally gluten-free and high in antioxidants like rutin and quercetin, known for supporting vascular health and reducing inflammation (Zhao et al., 2023). These compounds can help improve circulation and reduce oxidative stress, both of which play important roles in menstrual comfort and hormone balance.

Buckwheat also provides minerals such as magnesium and manganese, which support ovulatory function and thyroid hormone production (Dimitriadis et al., 2020). Its complex carbohydrates digest slowly, helping regulate blood sugar and insulin levels, which is key for women with PCOS or estrogen dominance.

Besan (Chickpea) Flour: Gut and Hormone Support

Besan, or chickpea flour, is another gluten-free flour I use often in hormone-supportive baking. It’s rich in plant protein, fibre, and phytoestrogens, which can gently support estrogen balance during perimenopause and menopause (Atkinson et al., 2021).

Its soluble fibre helps regulate bowel movements, aiding in estrogen clearance through the gut-liver axis. This is essential for reducing hormone-related symptoms such as PMS, bloating, and mood swings. Besan also adds structure and creaminess to gluten-free baking, making it a nutrient-dense and versatile choice.

If You Like This Recipe, You Might Also Enjoy

• Healthy Banana Bread

• No Added Sugar Basque Cheesecake

• Gluten-Free Hemp Seed Chocolate Chip Cookies

Or if you want to start improving your energy, mood, and menstrual health through food, book a nutrition consultation to get a personalised plan that supports your hormones.

Gluten-Free Banana Cake

Makes: 1 cake

Prep Time: 20 mins

Cook Time: 50-55 mins

Total Time: 1 hr 15 mins

Ingredients

• 340 g bananas (≈3 medium bananas, unpeeled for roasting)

• 80 mL olive oil (⅓ cup)

• 2 eggs

• 120 g Greek yoghurt (½ cup)

• 5 g vanilla extract (1 tsp)

• 120 g buckwheat flour (1 cup)

• 120 g besan flour, also known as chickpea flour (¾ cup)

• 5 g baking powder (1 tsp)

• 3 g bicarb soda (½ tsp)

• 3 g fine sea salt (½ tsp)

• 5 g ground cinnamon (1 tsp)

• 100 mL honey, optional (⅓ cup, if you prefer added sweetness)

Method

1. Preheat your oven to 180°C (fan-forced). Line a loaf tin with baking paper.

2. Roast the bananas: Place unpeeled bananas on a baking tray and roast until the skins turn black and the fruit becomes soft and caramelised.

3. Mix the wet ingredients: In a stand mixer with a paddle attachment, peel the roasted bananas and beat them with the eggs until the mixture looks light and fluffy.

4. Add olive oil, vanilla, and optional honey, then mix until combined.

5. Combine the dry ingredients: In a separate bowl, whisk together the buckwheat flour, besan flour, baking powder, bicarb soda, salt, and cinnamon. Gradually add to the wet mixture.

6. Add the yoghurt and mix gently until smooth and well combined.

7. Bake for 50-55 minutes or until a skewer inserted in the centre comes out clean. Allow to cool before slicing.

Tips

To make it dairy-free, use coconut yoghurt instead of Greek yoghurt.

Sprinkle chopped walnuts or sunflower seeds on top before baking for added crunch.

Store in the fridge for up to 5 days or freeze individual slices.

Nutritional Insight

This banana cake is a no-added-sugar, gluten-free option that delivers fibre, antioxidants, and minerals for hormone and gut support. The slow-release carbohydrates from buckwheat and chickpeas stabilise blood sugar, helping prevent hormonal crashes and sugar cravings.

I often recommend recipes like this to clients looking to improve fertility, cycle health, and energy balance while maintaining a flexible, food-first approach.

If you’re ready to take control of your hormones, energy, and digestion, book a consultation or explore my nutrition packages designed to support women’s health naturally through food and lifestyle.

References

Atkinson, C., Frankenfeld, C. L., & Lampe, J. W. (2021). Gut bacterial metabolism of the soy isoflavone daidzein: Exploring the relevance to human health. Experimental Biology and Medicine, 246(2), 121–133. https://doi.org/10.1177/1535370220959644

Dimitriadis, G. K., Randeva, H. S., & Miras, A. D. (2020). Metabolic effects of magnesium in type 2 diabetes and insulin resistance: A clinical perspective. Nutrition & Metabolism, 17(1), 49. https://doi.org/10.1186/s12986-020-00458-3

Zhao, L., Peng, M., Xu, J., & Chen, F. (2023). Buckwheat flavonoids and their health benefits: A review. Frontiers in Nutrition, 10, 1103251. https://doi.org/10.3389/fnut.2023.1103251

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