Recipe: Banana split bites
| Healthy You | Recipes
Could this make-ahead frozen treat hit the "sweet" spot and lower your blood pressure?
Bananas have lots of things going for them when it comes to nutrition. Besides being naturally sweet, they are rich in fiber yet easy on the stomach. Plus they’re high in potassium, which can lower blood pressure. (Read more on the health benefits of bananas.)
And the dark or semi-sweet chocolate coating in this recipe not only tickles the tastebuds but can also lower stress hormones. It’s no wonder chocolate is a comfort food. (Read about the health benefits of dark chocolate.)
This winning combination is relatively quick to prepare and store. You just need to give the dipped bananas time to set up in the freezer. Varying the toppings means you can also tailor these to your family’s flavor preferences.
~20 servings
Ingredients:
- 1/2 cup plain nonfat Greek yogurt (nondairy yogurt may be used)
- 1/4 teaspoon vanilla extract
- 2 tablespoons maple syrup
- 2+ large bananas sliced into ~2-inch rounds (under ripe but not green works best)
- 1/4 cup peanut butter powder (smooth, no sugar added nut butter can be used instead)
- 9-ounce bag of semi-sweet chocolate chips (about 1 1/2 cups)
You'll also need about 20 toothpicks, cocktail picks or mini skewers.
Optional toppings:
- Crushed nuts of choice
- Unsweetened coconut flakes
- No sugar added granola
- Small bits of fresh or dried fruit or freeze-dried fruit sprinkles
- Salt
Directions:
Peel and cut bananas into 2-inch pieces and insert toothpick/skewer at one end. Put banana pieces on baking sheet lined with parchment paper and freeze for two hours or longer.
Wait until the bananas are frozen before preparing the dip.
In a glass bowl, combine yogurt, vanilla, maple syrup, chocolate chips, peanut butter powder (or nut butter). Heat in the microwave for 30 to 60 seconds, stirring until chocolate is melted and sauce is glossy. If necessary, heat for another 15 seconds and stir again until chocolate is melted and smooth.
Pull the bananas out of the freezer and dip each slice in the chocolate mixture. Coat all sides. If you want toppings, roll each chocolate-covered slice in your choice of options.
Return the chocolate-covered, topped bananas to the parchment paper and freeze again.
You can repackage the treats in a resealable container. Keep in the freezer until you're ready to enjoy.
Nutritional facts (per serving) using peanut butter powder: 90 calories, 4g fat, 15mg sodium, 14g carbohydrates, 2g protein, 1g fiber, 8g sugar
