Bone-Healthy Recipe: Coconut-Banana “Pan” Cake

A chewy, filling cake that is easy to make and surprisingly good for your bones! (Original recipe and photos by Matthew Dalby of the blog The Call of the Honeyguide.)

Banana Coconut "Pan" Cake


1 medium sized banana
1 large egg
1/3 cup of unsweetened desiccated coconut
1/3 of a cup of raisins or prunes
1 heaping teaspoon of baking powder
1 tbsp. Coconut oil

One thing you’ll notice is that this dessert calls for no added sugar because the bananas and prunes lend enough sweetness. Too much sugar can cause calcium loss, and besides there are lots of natural sugar alternatives like whole fruits and honey.

Coconuts and coconut oil also support the development of strong, healthy bones and teeth by improving the body's ability to absorb calcium. Coconuts are often included in bone health nutrition plans and they're also a healthy alternative for those who are lactose intolerant or vegan and caring for their bones.

Prunes are another food that has shocking bone benefits. Research has shown that prunes, and specifically the California Dried Plum variety, can slow bone loss. It seems that the unusual nutrient composition of prunes, including high boron content, may impact the bone turnover process that shifts towards loss around age 50. So prunes are highly recommended as part of a bone-healthy diet.


1. Heat the oven to 300 °F
2. Slice the banana lengthways into four and then chop into small pieces
3. Break the egg into the mixing bowl and beat with a fork
4. Add the baking powder, banana, raisins or prunes, and shredded coconut to the bowl with the egg and mix together thoroughly with the fork until some of the banana is mashed but small chunks of banana remain intact
5. Take a small glass or metal baking pan and spread the coconut oil around the inside; Spoon in the mixed ingredients
7. Place in the preheated oven for 25 minutes until the tops are lightly browned. Allow to cool before eating

Leave a Reply