Wellness for the Family: Frozen Banana Recipes – 9 & 10 News – 9&10 News
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Bananas are a versatile fruit for snacking and baking, it’s combined well with a variety of flavors and offers up natural sweetness in place of sugar in many recipes. High in soluble fiber and resistant starch, it helps add bulk to stool and acts as a prebiotic, or food for healthy gut bacteria to flourish. Moreover, it’s rich in vitamin C, copper and potassium.
However, the fruit isn’t exactly known for its long shelf life. Often lasting less than a week even in a fridge, many feel pressured to throw away, freeze or make banana bread when the peel starts to turn brown.
If you’ve ever frozen a banana with a peel, you might scratch your head at the color result when frozen. A black frozen banana not only doesn’t look visually appealing, but it’s also difficult to peel. To properly freeze a banana, first peel, cut in half, then freeze in a zip lock bag removing as much air as possible. Freezing halves comes in handy for easy portions to avoid having the difficulty of cutting through a frozen banana.
Luckily, using frozen bananas can be used for several recipes beyond smoothies. Here are a healthy few to try:
Four Recipes for Frozen Bananas
Click here for more health and wellness tips from A Healthier Michigan.
Chai-Spiced Banana Coconut Zucchini Muffins
Muffins are a popular and convenient breakfast option for families on the go, but they often come along with a dreaded sugar-rush. Luckily, replacing some of the sugar and adding more fiber can help offer more long-lasting energy and nutrients. Beyond adding shredded coconut and whole wheat flour for fiber, this recipe adds a grated zucchini that adds another nutritional punch.
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Peanut Butter-drizzled Banana Pancakes with Berries
This banana pancake recipe packs in more nutrients than the traditional flour-based pancakes. The bananas add a natural sweetness and fiber while oats offer fullness and a slew of vitamins and minerals like iron, B vitamins and manganese. While most pancake toppings aren’t healthy – think maple syrup or whipped cream – this recipe offers flavor without the added sweetness or calories. Mix powdered peanut butter to the desired consistency and gently drizzle over the pancakes. Pair with your favorite berries and voila – a balanced, healthy and delicious breakfast.
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Chocolate Dipped Banana Bites with Hazelnuts and Strawberries
Sometimes having an after-dinner dessert rounds out the meal. A square of dark chocolate makes for an excellent choice that isn’t overly sweet or rich in calories for the day-to-day. For another excellent post-dinner treat, try out these chocolate dipped banana bites plain, with hazelnuts or freeze-dried strawberries.
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Healthy Banana Chocolate and PB Smoothie
Frozen bananas keep excellent in the freezer for up to a year. In this recipe, they act as both ice and a sweetener to make a creamy smoothie along with the classic flavor combination of peanut butter and chocolate. Opting for powdered peanut butter cuts down on the calories associated with nut butters without sacrificing the taste.
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