Cashew-Cardamom Banana Coconut Smoothie

Cashew-Cardamom Banana Coconut Smoothie
Prep Time
10 minutes prep time + 4 hour cashew soak time
Number of Servings
2
Ingredients
  • [q:1/4] cup cashews, soaked for 4 hours and drained
  • 1 frozen banana,* cut into chunks
  • [q:3/4] cup unsweetened canned coconut milk**
  • [q:3/4] cup water
  • 1 Tbsp pure vanilla extract
  • 1 Tbsp virgin coconut oil
  • 1 Tbsp flaxseed oil
  • 1 Tbsp raw honey
  • [q:1/8] tsp ground cardamom
Directions
  1. Combine all ingredients in a blender and buzz until smooth.
  2. Pour into two glasses and serve immediately.

4 Ingredient Gluten-Free Muffins

4 Ingredient Gluten-Free Muffins
Prep Time
20 minutes
Number of Servings
24
Ingredients
  • 2 Bananas
  • 4 Eggs
  • [q:1 1/2] tsp Honey
  • Blueberries - Three per mini muffin
Directions
  1. Mash the bananas in a bowl until smooth.
  2. Add in eggs and honey. Mix well.
  3. Add blueberries to mini muffin pan; 3 per muffin spot.
  4. Spoon mixture into pan until full.
  5. Bake at 375° for 12 minutes, or until golden.

One Ingredient "Ice Cream"

One Ingredient "Ice Cream"
Prep Time
10 minutes + overnight freeze
Ingredients
  • Organic bananas (The more you use, the more ice cream you will have)
  • Toppings if desired
Directions
  1. Cut bananas into slices.
  2. Put into airtight containter.
  3. Freeze for at least two hours - overnight for best results.
  4. Blend frozen bananas, pulsing and occasionally mixing until you get a smooth, creamy texture.
  5. Serve immediately for a softer consistency. Put in airtight container and freeze for a harder consistency.

Chocolate Banana Pudding

Chocolate Banana Pudding
Prep Time
20 minutes
Number of Servings
6
Ingredients
  • [q:2 1/3] cups 2% milk, divided  
  • [q:1/2] cup granulated sugar    
  • 1 egg
  • [q:1/3] cup unsweetened cocoa powder      
  • 3 Tbsp cornstarch
  • 1 banana, sliced    
  • 1 tsp vanilla extract        
Directions
  1. In a large saucepan, combine 2 cups of the milk and all the sugar. Heat over medium heat, stirring to dissolve sugar, until bubbles form around edge of pan.
  2. Meanwhile, in a large bowl, whisk together remaining milk, egg, cocoa powder and cornstarch until smooth. While whisking briskly, gradually add hot milk mixture. Pour back into saucepan and cook, stirring constantly, for 8 to 10 minutes or until thickened (do not let boil). Remove from heat.
  3. Stir in banana and vanilla. Serve warm or pour into a bowl, place plastic wrap directly on surface of pudding to prevent skin from forming and refrigerate for about 2 hours, until chilled.
Nutrition Info
167 Calories, 5 g Protein, 34 mg Cholesterol, 32 g Carbohydrates, 24 g Total sugars (17 g Added sugars), 2 g Fiber, 3 g Total fat (2 g sat), 57 mg Sodium, [nutrition:2] Vitamin B12, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B6, Calcium, Magnesium

Banana Split Parfait

Banana Split Parfait
Prep Time
10 minutes
Ingredients
  • 12 oz. packaged, fat-free pineapple yogurt
  • 1 cup sliced strawberries
  • 1 large banana
  • [q:1/4] cup low-fat granola
  • 1 Tbsp cocoa, unsweetened
  • 1 Tbsp confectioners' sugar
  • 2 tsp hot water
Directions
  1. In a small cup, stir together cocoa, confectioners' sugar, and hot water until smooth.
  2. Layer in a dish yogurt, stawberries, banana and granola.
  3. Drizzle with homemade chocolate sauce.

Blueberry Breakfast

Blueberry Breakfast
Number of Servings
Serves 1
Ingredients
  • 1 cup fresh blueberries
  • 1 banana, chopped (optional)
  • 2 Tbsp chopped almonds, presoaked (or walnuts)
  • 1 Tbsp dried shredded coconut (if available)
  • 2 Tbsp  hemp seeds
  • 1 Tbsp ground flaxseed
  • 1 Tbsp organic peanut/almond butter (optional)
  • 2 cups of your favorite nut milk
Directions
  1. To prepare, simply mix all ingredients in a bowl, top with nut milk, and enjoy.
Nutrition Info
Made with banana, almonds, coconut, almond butter, and almond milk: 704 Calories, 22 g Protein, 0 mg Cholesterol, 72 g Carbohydrates, 31 g Total sugars (0 g Added sugars), 25 g Fiber, 41 g Total fat (6 g sat), 352 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Vitamin D, Vitamin E, Calcium, Magnesium, Phosphorus, [nut:4] Vitamin A, Iron, Zinc, [nut:3] Potassium, [nut:2] Vitamin B3 (niacin), Vitamin C, Vitamin K, Folate

Banana Oatmeal Cookies

Banana Oatmeal Cookies
Easy-Peasy and Guilt-Free
Prep Time
Serves 4
Ingredients
  • 2 very ripe (or older) bananas
  • 1 cup of rolled oats (I slightly chopped mine)
  • [q:1/4] cup walnuts, chopped
  • [q:1/2] teaspoon cinnamon
  • [q:1/4] teaspoon vanilla
Directions
  1. Preheat the oven to 350 degrees. Start by slightly chopping the oats so the cookies will hold together easier. Chop the walnuts into small pieces as well.
  2. Combine all the ingredients in a bowl, using a fork or potato masher to mix everything together. If the batter seems too dry, add some more banana, or if it’s too wet, add some more oatmeal.
  3. Form the mixture into balls and place on a greased cookie sheet. Bake for 15 or so minutes. And that’s it!
Nutrition Info
176 Calories, 5 g Protein, 0 mg Cholesterol, 28 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 4 g Fiber, 6 g Total fat (1 g sat), 1 mg Sodium, [nutrition:2] Vitamin B6, [nutrition:1] Vitamin B1 (thiamine), Magnesium, Phosphorus

Coconut-Banana Ghost Pops

Coconut-Banana Ghost Pops
Prep Time
20 minutes, plus 1 hour freeze time
Number of Servings
Makes 8 pops
Ingredients
  • 4 ripe bananas
  • 1 cup unsweetened, shredded coconut
  • [q:1/2] cup vanilla yogurt
  • Options for eyes and mouth:
    • Raisins
    • Chocolate chips
    • Dried cranberries
Directions
  1. Peel bananas and cut in half crosswise.
  2. Gently insert a popsicle stick into the center of the flat round end of each banana half.
  3. Place bananas on a cookie sheet in the freezer for 1 to 2 hours. Meanwhile, pulse coconut in a blender or food processor until it is fine. Set coconut aside on a wide shallow plate.
  4. Remove bananas from freezer. Dip each banana in yogurt until it is lightly covered. Sprinkle coconut evenly over each banana.
  5. Gently but firmly press raisins, chocolate chips, and/or dried cranberries firmly into each “ghost” to make their eyes and mouth.
  6. If ghost pops won’t be eaten immediately, place them on a cookie sheet in the freezer, so they won’t turn mushy. Pops can also be eaten frozen. 
Nutrition Info
1 pop: 32 Calories, 2 g Protein, 18 g Carbohydrates, 3 g Fiber, 7 g Total fat (6 g sat), 14 mg Sodium, [nut:1] Vitamin B6, Manganese

Caramelized Banana Pancakes

Caramelized Banana Pancakes
Prep Time
15 minutes, plus 10 minutes cook time
Number of Servings
Serves 4
Ingredients
  • 2 cups all-purpose gluten-free flour—like rice or tapioca
  • [q:1 1/2] tsp baking powder
  • 2 Tbsp coconut sugar or maple sugar
  • [q:3/4] tsp salt
  • [q:1 1/2] cup coconut milk
  • 2 large eggs
  • 1 tsp vanilla extract
  • [q:1/2] cup melted coconut oil
  • Walnuts or pecans (optional for garnish)
  • 2 bananas (about), peeled, cut into [q:1/4]-inch-thick slices
  • Real maple syrup—or for a lower sugar content, use slightly watered-down molasses
Directions
  1. Mix the flour, sugar, baking powder and salt together.
  2. Stir the eggs, coconut milk, coconut oil and vanilla until well blended.
  3. Pour the wet ingredients into a bowl with the dry ingredients. Mix and fold the ingredients together, being careful not to overstir; small lumps are okay.
  4. In a heated skillet greased with coconut oil, pour or ladle about [q:1/4] cup of batter into pancake circles.
  5. Place slices of banana on top of the batter circles. Sprinkle with a little extra maple sugar or sugar of your choice.
  6. Once the bottoms of the pancakes are brown and the bubbles from the batter begin to pop on top, flip the pancakes over to cook the other side; about 2 minutes each side.
  7. The cakes are ready once the bananas have caramelized and the pancakes are golden brown. If not ready to serve, keep warm on a baking sheet in the oven at about 200°F until ready.
  8. Sprinkle with nuts and serve with real maple syrup.
Nutrition Info
Made with coconut sugar, garnished with 1 tablespoon walnuts and [q:1/8] cup maple syrup per serving: 763 Calories, 11 g Protein, 80 mg Cholesterol, 101 g Carbohydrates, 44 g Total sugars (30 g Added sugars), 10 g Fiber, 38 g Total fat (26 g sat), 615 mg Sodium, [nut:5] Vitamin B2 (riboflavin), [nut:3] Phosphorus, [nut:2] Vitamin B6, Calcium, Iron, [nut:1] Zinc
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