Wellness for the Household: Frozen Banana Recipes

Bananas are a versatile fruit for snacking and baking, they combine well with a variety of flavors, and offer natural sweetness instead of sugar in many recipes. With its high soluble fiber content and resistant starch, it helps add volume to stool and acts as a prebiotic or nourishment for healthy intestinal bacteria to thrive. It’s also rich in vitamin C, copper, and potassium.

However, the fruit is not known for its long shelf life. Even in the refrigerator, it often lasts less than a week, and many feel pressured to throw away, freeze, or bake banana bread when the peel begins to turn brown.

Anyone who has ever frozen a banana with its skin on, may scratch their head when the frozen color results. A black frozen banana not only looks unattractive, it is also difficult to peel. To properly freeze a banana, first peel it, cut it in half, and then freeze it in a zip-lock bag to remove as much air as possible. Freezing halves is handy for easy servings to avoid the difficulty of slicing a frozen banana.

Fortunately, the use of frozen bananas can be used for several recipes beyond smoothies. Here are a few healthy ones to try:

Four frozen banana recipes

• Chai-flavored banana coconut zucchini muffins
• Banana pancakes with berries drizzled with peanut butter
• Banana bites dipped in chocolate with hazelnuts and strawberries
• Healthy banana chocolate and PB smoothie

For more health and wellness tips from A Healthier Michigan, click here.

Chai-flavored banana coconut zucchini muffins

Muffins are a popular and convenient breakfast option for families on the go, but they are often accompanied by a dreaded sugar high. Fortunately, replacing some of the sugar and adding more fiber can help provide longer-lasting energy and nutrients. In addition to adding shredded coconut and whole wheat flour for fiber, this recipe adds a grated zucchini for added nutritional value.

ingredients

• 1 1/4 cup flour (whole grain preferred)
• 1 ½ teaspoon of baking powder
• ¼ teaspoon salt
• ½ cup unsweetened desiccated coconut plus more to sprinkle on before baking
• 3/4 teaspoon ground cardamom
• 3/4 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon of allspice
• 1 cup mashed frozen banana (from about 2-3 bananas)
• 1 zucchini, finely grated, drained
• 1/3 cup canola oil
• ¼ cup maple syrup
• 1 large egg, room temperature
• 1 teaspoon vanilla extract

instructions

1. If you’re using frozen bananas, thaw and remove excess water, then mash them.
2. Preheat the oven to 350 degrees F. Sprinkle the muffin pan with canola oil or any other desired oil.
3. Squeeze excess moisture out of the grated zucchini with a towel
4. In a large bowl, whisk together the moist ingredients (rapeseed oil, maple syrup, vanilla, banana, zucchini and egg).
5. In a separate bowl, combine dry ingredients and add them to the wet ingredients.
6. Pour 2/3 of the batter into the muffin tin. Sprinkle with coconut flakes.
7. Bake for 20-25 minutes or until a toothpick comes out clean.

Banana pancakes with berries drizzled with peanut butter

This banana pancake recipe contains more nutrients than the traditional flour-based pancakes. The bananas add a natural sweetness and fiber, while oats provide fullness and plenty 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 with no added sweetness or calories. Mix the peanut butter powder to the desired consistency and carefully drizzle over the pancakes. Combine it with your favorite berries and voila – a balanced, healthy and delicious breakfast.

ingredients

• 1 banana
• 1/2 cup of old-fashioned uncooked oats
• 1 egg white
• 1 cup of milk
• 2 tbsp peanut butter powder, chocolate flavor
• 1 cup of blackberries and raspberries

instructions

1. If you are using frozen banana, thaw it first.
2. Separate egg yolks from egg whites and store or throw away.
3. Put all the ingredients in the blender.
4. Heat a non-stick pan over medium heat and sprinkle with oil.
5. Pour 1/3 cup of pancake mixture into the pan and let it cook for 2-3 minutes or until golden brown, then flip it over and cook on the other side for 1 minute.
6. Combine 2 tablespoons of peanut butter powder with water to achieve the desired consistency and add 1 tablespoon of water to each.

Banana bites dipped in chocolate with hazelnuts and strawberries

Sometimes a dessert after dinner rounds off the meal. A square of dark chocolate is an excellent choice that isn’t too sweet or high in calories for everyday use. For another excellent post-dinner treat, try these simple chocolate-dipped banana bites with hazelnuts or freeze-dried strawberries.

ingredients

• 2 bananas, sliced ​​¼ inch thick
• ¼ cup chopped hazelnuts
• ¼ cup chopped freeze-dried strawberries
• ½ cup dark chocolate chips (50-60 percent)

instructions

1. Heat a cup of water in a saucepan over medium heat. Place a larger bowl of chocolate chips on top and let the steam slowly heat the chocolate.
2. Using tweezers or tongs, dip half of the banana in the melted chocolate, then dip it in hazelnuts, freeze-dried strawberries, or just let it stand. Place on parchment paper until the chocolate has set, then store frozen in a freezer-safe container.

Healthy banana chocolate and PB smoothie

Frozen bananas keep great in the freezer for up to a year. In this recipe, they act as both ice cream and sweetener to make a creamy smoothie along with the classic peanut butter and chocolate flavor combination. Choosing peanut butter powder will reduce the calories associated with nut butter without affecting the taste.

ingredients

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

instructions

1. Put all ingredients in a blender and stir until smooth.