Wellness for the Family: Frozen Banana Recipes

Bananas are a versatile fruit for treats and baking, and are well combined with a variety of flavors to provide a natural sweetness instead of sugar in many recipes. Rich in water-soluble fiber and resistant starch, it helps add bulk to the stool and serves as a prebiotic or food for the growth of healthy gut bacteria. In addition, it is rich in vitamin C, copper and potassium.

However, fruits are not exactly known for their long shelf life. In many cases, it takes less than a week in the fridge, and when the skin begins to turn brown, you feel the pressure to throw it away, freeze it, or make banana bread.

If you’ve frozen bananas in the skin, you may be overwhelmed by the color consequences of freezing. Black frozen bananas are not only beautiful to look at, they are also difficult to peel. To properly freeze a banana, first peel it, cut it in half, and then freeze it in a minigrip bag to remove as much air as possible. Frozen halves are useful for simple parts to avoid the difficulty of cutting frozen bananas.

Fortunately, the use of frozen bananas can also be used in some recipes other than smoothies. Here are some healthy things to try:

4 recipes for frozen banana

• Chai spice banana coconut zucchini muffin
• Banana pancakes and berries sprinkled with peanut butter
• Hazelnut and strawberry chocolate dip banana bite
• Healthy banana chocolate and PB smoothie

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Chai spice banana coconut zucchini muffin

Muffins are a convenient breakfast option that is popular with families on the go, but they often come with the dreaded Sugar Rush. Fortunately, replacing some of the sugar and adding fiber will help provide longer-lasting energy and nutrients. In this recipe, not only finely chopped coconut and whole grain flour are added to the fiber, but also grated zucchini is added to increase nutritional value.

material

• 1 1/4 cup flour (whole grain is preferred)
• 1½ teaspoon baking powder
• 1/4 teaspoon salt
• In addition to sugar-free finely chopped coconut ½ cup, coconut for sprinkling before baking
• 3/4 teaspoon ground cardamom
• 3/4 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon of all spices
• 1 cup of mashed potato banana (from about 2 to 3 bananas)
• 1 zucchini, grate finely and drain
• 1/3 cup canola oil
• ¼ cup maple syrup
• 1 large egg, room temperature
• 1 teaspoon vanilla essence

procedure

1. If you use frozen banana, thaw it to remove excess water and mash it.
2. Preheat the oven to 350 degrees Fahrenheit. Spray the muffin tin with canola oil or other oil of interest.
3. Use a towel to push excess water out of the grated zucchini
4. In a large bowl, whisk the moist ingredients (canola oil, maple syrup, vanilla, banana, zucchini, eggs).
5. In a separate bowl, combine the dry ingredients and add to the damp ingredients.
6. Add the dough to the muffin can to a 2/3 swell. Top by sprinkling with coconut flakes.
7. Bake for 20-25 minutes or until the toothpicks are clean.

Banana pancakes and berries sprinkled with peanut butter

This banana pancake recipe is packed with more nutrients than traditional flour-based pancakes. Bananas add natural sweetness and fiber, and oats are rich in vitamins and minerals such as iron, B vitamins, and manganese. Most pancake toppings aren’t healthy (think maple syrup or whipped cream), but this recipe provides flavor without adding sweetness or calories. Mix the powdered peanut butter to the desired concentration and gently drip onto the pancakes. Enjoy a balanced, healthy and delicious breakfast in combination with your favorite berries and ready-to-eat.

material

• 1 banana
• 1/2 cup uncooked old-fashioned oats
• 1 egg white
• 1 cup of milk
• 2 tablespoons of peanut butter, chocolate flavor
• 1 cup of blackberry and raspberry

procedure

1. If you use frozen banana, thaw it first.
2. Separate the yolk from the egg white and store or dispose of it.
3. Combine all the ingredients in a blender.
4. Heat the non-stick pan over medium heat and spray with oil.
5. Pour 1/3 cup of pancake mixture into a pan, cook for 2-3 minutes or until golden, then turn over and cook for 1 minute on the other side.
6. Mix 2 tablespoons of powdered peanut butter with water and add 1 tablespoon of water at a time to achieve the desired consistency.

Hazelnut and strawberry chocolate dip banana bite

After-dinner desserts may end the meal. Dark chocolate squares are an excellent choice, not too sweet and not rich in calories on a daily basis. For another great after-dinner treat, try the banana bites soaked in these chocolates in the plains with hazelnuts or lyophilized strawberries.

material

• Two bananas sliced ​​to a thickness of ¼ inch
• Chopped hazelnuts ¼ cup
• 1/4 cup lyophilized strawberries chopped
• Dark chocolate chips ½ cup (50-60%)

procedure

1. Put water in a pan and heat over medium heat. Place a large bowl of chocolate chips on top and slowly heat the chocolate with steam.
2. Using tweezers or tongs, soak half of the banana in melted chocolate, then in hazelnuts, lyophilized strawberries, or leave it plain. Place the parchment paper until the chocolate hardens and freeze it in a safe container in the freezer.

Healthy banana chocolate and PB smoothie

Frozen bananas stay in excellent condition in the freezer for up to a year. In this recipe, along with a classic flavor combination of peanut butter and chocolate, it acts as both ice and sweetener to make a creamy smoothie. Choosing powdered peanut butter can reduce the calories associated with nut butter without sacrificing taste.

material

• 1 frozen banana
• 1 cup of milk of your choice
• 2 tablespoons of peanut butter, chocolate flavor
• 1 teaspoon unsweetened cocoa powder or 1 scoop chocolate protein powder

procedure

1. Combine all ingredients in a blender and blend until smooth.