2.2019_bananas healthy treat-blog

Go bananas for these healthy treats

08/Feb/19 / 06:00

Let your special someone know you love them bunches by surprising them with a healthy treat! The recipes below featuring bananas are sure to satisfy your sweet tooth without the guilt.
 
On their own, bananas are a great source of potassium, fiber, and vitamin C. Potassium promotes cardiovascular health, helping your heart to beat regularly and your body to flush out extra sodium.(1)
 
Bananas have also been found to lower blood pressure, protect against osteoporosis, improve digestion, and elevate your mood. Although they contain 14 grams of sugar on average, the fiber in bananas helps prevent blood sugar spikes by slowing the absorption of sugar.
 
Overall, bananas are a great source of important nutrients and easily digestible carbohydrates, while also being sweet and delicious!(2)
 
Here are three healthy recipes you’ll be sure to find appealing –


Banana Chocolate Sorbet (Dairy Free)

5 servings
 
Ingredients
2 medium ripe bananas, peeled
1/3 cup coconut milk (or other milk such as rice, almond or cashew)
2 Tablespoon cocoa powder
1 15-ounce can chickpeas
¼ cup powdered sugar
1 teaspoon vanilla extract
 
Instructions
1. In a food processor or blender, blend the banana, milk and cocoa powder until smooth. Set aside
2. In a mixer with a whisk attachment (or with a hand mixer), add the liquid from the chickpeas (you can use the actual chickpeas for another use like in a salad or for hummus), and begin to whisk on high speed until frothy. Add in the sugar and vanilla and whip for another 10 minutes or so until stiff peaks form (it should look like whipped cream).
3. Gently and quickly fold the whipped mixture into the banana mixture. Pour into individual containers or one loaf pan and freeze for at least 1 hour. Can be made 24 hours in advance.
 
NOTE: The whipped chickpea liquid is called “Aquafaba”. If you leave out the sugar and vanilla, it can also be used a substitute for egg whites in most recipes.


Peanut Butter Banana Oat Bites

This Recipe Serves 24
 
Ingredients
½ cup peanut butter, heated in microwave for 30 seconds
1 ripe banana, mashed
1 egg 1 teaspoon vanilla
2 tablespoons honey
2 cups rolled oats
1 teaspoon baking soda
½ teaspoon salt
¼ cup whole wheat flour
 
Instructions
1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
2. In a medium bowl whisk together peanut butter, banana, egg, vanilla and honey.
3. In a small bowl mix together oats, baking soda, salt and flour.
4. Add oat mixture to peanut butter mixture and mix well.
5. Scoop batter into 1 tablespoon balls and place on baking sheet. Bake for 10-12 minutes. Cool on wire rack.


Banana Caramel Custards

Yield 6 servings
 
Ingredients
3 eggs
2 ripe bananas
1 13- to 14-oz can coconut milk
Hot water, as needed
20 pitted dates
Pinch of salt
 
Instructions
1. Preheat oven to 350.
2. Crack eggs into a blender. Add bananas and coconut milk. Blend until smooth.
3. Place six 8-oz ramekins or mason jars in a large baking dish.
4. Pour custard into ramekins or jars, distributing it evenly.
5. Place the baking dish in the oven, then pour hot water into the pan 1-inch deep surrounding the ramekins or jars. Be careful not to splash water into the custards.
6. Bake for 45 minutes. Allow to cool in the water bath before refrigerating. Refrigerate for at least 1 hour before serving.
7. While the custards are cooking, add the pitted dates to a food processor or blender. Blend on low until still just slightly chunky. Add a pinch of salt.
8. Stream in hot water while the blender is on until a paste forms, scraping the sides occasionally to ensure a smooth texture.
9. Once custards are completely cool, spread three tablespoons of the Date Caramel on top of each custard.


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(1) “Bananas.” The Nutrition Source, 16 Aug. 2018.

(2) London, Jaclyn, and Caroline Walder. “Why You Should Eat a Banana Every Single Day.” Good Housekeeping, Good Housekeeping, 26 Sept. 2018.