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Overview

São Tomé Bolo de Banana

Banana Bolo, São Tomé Banana Cake

This bolo de banana recipe makes a soft, golden banana sponge cake, baked in a round pan and served in slices. Ripe bananas are mashed straight into the batter, so every slice is moist and full of banana flavour, with a little cinnamon and nutmeg warming it through. The top bakes plain and golden brown, and the cake is at its best served warm or at room temperature with coffee. One serving is about 110 g.

Bananas grow all over São Tomé and Príncipe — the islands grow more than seven varieties, and banana is one of the foods every visitor is told to try. Bolo de banana is the island's banana cake: ripe bananas mashed into a soft sponge, spiced with cinnamon and nutmeg, and baked in a round pan until the top is plain and golden. It is the kind of cake served in slices with afternoon coffee, made from fruit that grows in almost every garden on the islands.

Pairs well with: Warm with a cup of São Tomé coffee or a scoop of vanilla ice cream

Provenance

São Tomé and Príncipe flag São Tomé and Príncipe

São Tomé Island Dessert

African Heritage

Time Dedication

1h 10m

25m prep • 45m cook

Batch Yield

8 Servings

340 kcal per serving

1 serving ≈ 110 g

Technical Skill

Easy

Easy (Baking)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Inappropriate

Dinner

Inappropriate

Snack & Tea

Ideal Light Bite

Occasions: Afternoon tea, birthdays, family gatherings, dessert after a fish dinner Cost: Low — about $1–2 per serving at home
Tags: Sweet Vegetarian Baked
A whole round golden-brown banana cake on a white serving plate with a knife beside it, on a wooden table

São Tomé Island Dessert

Photo: Steve wasilwa, CC BY-SA 4.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $1–2 per serving at home (USD)

A good bolo de banana is judged by its crumb: soft and moist, golden on top, with the flavour of ripe banana and warm spice in every slice.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h 10m
P

Prep Stage: Mash the Bananas, Sift the Flour

25 Mins • Mashing + Mixing

Heat the oven to 175°C (350°F) and grease a 23 cm (9 inch) round cake pan. Mash the bananas with a fork, sift the flour with the baking powder and salt, and measure the butter, sugar, vanilla, eggs, milk and spices so everything is ready before you start mixing.

Maestro Tip: Use bananas that are soft and heavily speckled — they mash easily and give the cake its sweetness and moisture.

  1. 1

    Mash the Bananas and Mix the Dry Ingredients

    10 Mins Room temperature, about 20°C (68°F)

    Peel the bananas and mash them in a bowl with a fork until mostly smooth, with a few small lumps left for texture. In a second bowl, sift the flour with the baking powder, salt, cinnamon and nutmeg, and set both bowls aside.

    Mash the bananas just before you need them — mashed banana darkens quickly once it meets the air.

    Done when: The bananas are a soft, thick pulp and the dry ingredients are evenly mixed, with no pockets of spice.

  2. 2

    Cream the Butter and Sugar

    8 Mins Room temperature, about 20°C (68°F)

    Beat the 113 g of soft butter with the granulated sugar until light and fluffy, about 3 minutes. Beat in the vanilla, then add the eggs one at a time, mixing well after each one.

    Creaming properly is what makes the crumb light: the mixture should look pale and almost doubled in volume before you add the eggs.

    Done when: The mixture is pale, smooth and creamy.

  3. 3

    Add the Banana and Milk, Then the Flour

    7 Mins Room temperature, about 20°C (68°F)

    Stir the mashed banana and the milk into the creamed mixture until evenly combined. Add the flour mixture in two goes, folding gently with a large spoon or spatula until just combined — a few small streaks of flour are fine.

    Stop mixing as soon as the flour disappears. Over-mixing makes a tough, heavy cake.

    Done when: The batter is thick, smooth and evenly flecked with banana, with no dry flour left.

  4. 4

    Bake the Cake

    45 Mins 175°C (350°F)

    Pour the batter into the greased round pan and smooth the top. Bake at 175°C (350°F) for about 45 minutes, until the top is golden brown and a toothpick pushed into the centre comes out clean.

    If the top browns too fast, lay a sheet of foil loosely over the pan for the last 10 minutes — the centre still needs its full time.

    Done when: The top is golden brown and a toothpick comes out clean.

  5. 5

    Cool and Slice

    15 Mins Warm, about 60°C (140°F)

    Set the pan on a wire rack for 10 minutes, then run a knife around the edge and turn the cake out onto a serving plate, top side up. Leave for 5 more minutes, then slice with a sharp knife and serve warm or at room temperature.

    Let the cake cool a little before slicing — cutting it straight from the oven makes the crumb crumble.

    Done when: The cake stands on the plate with its plain golden top facing up, and slices cut cleanly.

Finishing Touches & Plating

Turn the cake out onto a plate and leave it to cool for about 15 minutes before slicing, so the crumb sets and cuts cleanly. Serve in slices, warm or at room temperature, with coffee or a scoop of vanilla ice cream.

Nutritional Physiology & Benefits

Nutrition

Energy

340

kcal / serving

Protein

5g

Complete AA

Carbs

50g

Complex

Fats

14g

Healthy

Per serving (8 servings · 1 serving ≈ 110 g)
Energy340 kcal
Protein5 g
Carbohydrates50 g
Fat14 g
Fibre1.5 g
Sugar29.7 g
Sodium213 mg
Per 100g
Energy309 kcal
Protein4.4 g
Carbohydrates45.8 g
Fat12.3 g
Fibre1.4 g
Sugar27 g
Sodium194 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Vitamin B6 and potassium (banana), vitamin A (butter and eggs), calcium (milk). Nutrition values are estimated.

Quick Energy from Real Fruit

Ripe banana is a natural source of carbohydrate and potassium, so a slice of this cake makes a genuinely satisfying afternoon snack.

Light, Airy Crumb

Whipped into a light batter, the sponge bakes soft and tender, so the cake feels light rather than heavy, even with its buttery crumb.

Warm Spices, No Artificial Flavour

The flavour comes from real cinnamon, nutmeg and vanilla — a short list of everyday ingredients with no artificial flavourings.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Drinks

São Tomé Coffee

Coffee is grown on the islands, and a cup of strong black coffee is the natural partner: its bitterness balances the sweetness of the cake.

Black Tea

A cup of plain black tea works the same way as coffee, cutting through the sweetness with a little tannic bite.

Sides

Vanilla Ice Cream

A scoop of vanilla ice cream melts slowly over the warm slice, adding a cold, creamy contrast that keeps the cake from feeling too sweet.

More Pairings

Whipped Cream

Lightly whipped, unsweetened cream softens the richness of the buttery crumb without adding more sugar.

Complete menu

Serve the bolo warm as dessert after a fish dinner, with São Tomé coffee; a scoop of vanilla ice cream on the side turns it into a celebration.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Eating a Second Large Sweet Course

One slice carries about 30 g of sugar, so skip a second dessert or a sugary drink with it. This is general information, not medical advice.

Baking with Under-Ripe Bananas

Under-ripe bananas are starchy and far less sweet, so the cake comes out dry and bland instead of moist and fragrant; wait until the skins are heavily speckled with brown before baking.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA sweet, satisfying cake — best eaten warm, in one slice, with unsweetened coffee or tea.
  • ChildrenUsually a favourite from age 3+, as it is soft, sweet and easy to eat; keep the slice small for young children.
  • ElderlyGood — the sponge is soft and moist and easy to chew; serve warm with tea.
  • Pregnant womenGenerally suitable; the cake is fully baked, so the eggs are cooked through.
  • Breastfeeding womenGenerally suitable as an occasional treat; the banana and milk add a little potassium and calcium.
  • AthletesA fast source of carbohydrate after training, but it is high in sugar, so one slice is enough.
  • Weight gainA good choice — a generous slice with ice cream.
  • Weight lossKeep it to a small slice and skip the ice cream; one serving is about 340 kcal.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesEach slice carries about 50 g of carbohydrate and 30 g of sugar — a small slice only, and ideally not on an empty stomach. Ask your clinician about your carbohydrate target.
  • High blood pressureThe cake is low in sodium at about 213 mg per slice; keep the portion to one slice. Ask your clinician about your daily sodium limit.
  • Kidney diseaseBananas are high in potassium, so keep the portion small if your clinician has advised a potassium limit, and ask about portion size.
  • GoutThe cake itself is low in purines; the sugar is the main concern, so keep the slice small. Ask your clinician if gout flares are frequent.
  • Stomach issuesRich, sweet cake can feel heavy on a sensitive stomach; eat a small slice after a meal rather than on an empty stomach.
  • Cardiovascular diseaseThe butter adds saturated fat, so enjoy occasionally and keep the portion to one slice. Ask your clinician about how often it fits your diet.
  • Fatty liverKeep the portion small and occasional; the cake is high in sugar and fat. Ask your clinician about frequency.
  • Food allergiesContains egg, milk (butter), wheat (flour) and banana. Do not serve to anyone with an egg, milk, wheat or banana allergy.
  • Special therapeutic dietsIf you follow a prescribed low-sugar diet, use a sugar-free sweetener in the batter and check with your clinician.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool completely, then cover tightly with cling film or store in an airtight container.
In the fridge
3 days at 4°C (39°F) or below; bring back to room temperature before serving.
In the freezer
Up to 1 month, wrapped tightly in cling film and foil; thaw overnight in the fridge.
How to reheat
Warm slices in a low oven at 150°C (300°F) for 10 minutes until heated through to 74°C (165°F).
Freezing recommended
Yes — it freezes well; thaw overnight in the fridge and warm before serving.
Signs it has spoiled
Sour smell, mould on the surface, or a slimy crumb.

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