Four Ingredient {Healthy} IceCream

Did you know that you can make delicious icecream - using no sugar, cream or any chemicals and additives that are found in most store bought icecreams?  Bananas are the base for this yummy creation.  Bananas are great for you - helps promote good digestion, promotes high nutrient absorption, great source of potassium - the list goes on and on.... 

So here's what you do - and even my husband loves this stuff - so get on it! 

Let some bananas get pretty ripe.  Ripe bananas are better for you anyway, meaning they have more nutrients in them (though if I'm just going to eat a banana I prefer them to be almost green).

Peel those bananas - put them in a freezer safe bag - and freeze them! 

When you are ready, take 1-2 bananas out (per person who will be indulging), slice them up and throw them in the blender..... 

Add about 1/4-1/2 cup unsweetened almond milk (or coconut milk, or whatever milk you like).... 

I also usually add protein powder (vanilla, chocolate, peanut butter all go well with banana) - 1-2 scoops

I also love adding 2-3 tbsp PB2 Powdered Peanut Butter.  

Now you can add other things instead of PB2 - 

cocoa powder

chocolate chips

real peanut or almond butter - or I think something like Justin's Chocolate Hazelnut butter would be delish!

Berries (strawberries, blueberries, raspberries, blackberries)

coconut extract/coconut

Combine in blender until smooth.

You can eat this now - it will be like soft-serve - or freeze for harder icecream.

You can top with yummy things too -

Chocolate chips

sprinkles

sugar free chocolate syrup or caramel

coconut flakes

Shaved chocolate

fresh fruit

There are plenty of combinations to try.  Trust me - even picky eaters will love this - kids and husbands included! 

Coconut Flour Banana Bread

I found this recipe on SparkPeople today.... and then of course had to tweak it because that's just how I do.  I shaved off only 26 calories, but almost 8g fat, and added almost 11g of protein.  Score! **If you look at the recipe in the link above, notice I did not use Butter - I used applesauce instead.  AND the sodium count on their nutrition information is very incorrect because most of the sodium in this recipe comes from the baking soda & baking powder)**

 

Here's what you'll need:

1/2 cup coconut flour

2 2/3 small bananas, peeled

4 large eggs

4tbsp liquid egg whites

1tsp baking soda

1tsp reduced sodium baking powder

2tbsp Light Agave Nectar

1/3 cup no sugar added applesauce

1/2 tsp salt substitute

1tbsp Cinnamon

3 scoops vanilla protein powder (I used Body Fortress)

 

Preheat oven to 350.  Grease loaf pan with coconut oil.

In food processor, 'mash' bananas until smooth.

In large bowl, combine bananas, eggs, egg whites, agave nectar, & applesauce.  Mix well, make sure eggs are mixed well.

In separate bowl, combine dry ingredients (baking soda/powder, salt substitute, cinnamon, protein powder, coconut flour).

Pour dry ingredients into bowl with banana/egg mixture.

Mix thoroughly.

Pour into greased loaf pan.

Bake for 45 minutes.

Let Cool

 

Makes 8 servings.

 

178 Calories

4g Fat

21g Carbs

5g Fiber

16g Protein

188mg Sodium

 

Side note: you can also add nuts to this if you like, Chope them up and add to batter, and/or sprinkle on top before baking.  I just didn't have any nuts.  Also, this will change the nutrition information.



Brown Sugar Banana Baked Oatmeal

Here's an updated version of the baked oatmeal.... Slightly different - and more 'cakey' in texture.  Low in calories, low in sodium, and a fair amount of protein.  These are GREAT with greek yogurt (flavor of your choice, or I like to do plain greek yogurt and add some vanilla protein powder and cinnamon to the yogurt) - and make a great addition to breakfast or even as a snack!

2 medium bananas (this is a great recipe to use your over ripe bananas too!) - sliced

2 cups quick oats

2 scoops vanilla protein powder

2 eggs

1 tsp baking powder (reduced sodium)

dash salt (I use salt substitute)

2 cups unsweetened coconut milk

1/2tsp Truvia

2tsp splenda brown sugar blend

Cinnamon (to taste)

Preheat oven to 375.  Spray 13x9 baking dish with non-stick cooking spray.  Place bananas in bottom of baking dish in single layer.  Sprinkle with a dash (about 1/3 of the 1/2tsp Truvia) and cinnamon.  Cover with aluminum foil - bake 15 minutes (10 minutes if bananas are already a bit soft).

Beat eggs together.  Combine all remaining ingredients in large bowl - mix well. 

Remove bananas from oven - remove foil.  Pour oat mixture over bananas.  Spread evenly. 

Sprinkle cinnamon on top. 

Bake (uncovered) for 30 minutes (still at 375). 

Remove from oven, let cool, cut into 12 even 'bars'.

115 Calories

3g Fat

16g Carbs

2g Fiber

7g Protein

49mg Sodium

Banana Chocolate Chip Baked Oatmeal

I've made a variation of this before.... But this time I tweaked it a bit.  Took out the berries .... added some protein powder.... and added some YUMMY dark chocolate chips.  Who wouldn't like this?  It's perfect if you want something sweet/pastry like for breakfast but don't want the guilt.  It's also a perfect snack -- and would make a great pre or post-workout snack!! 

1 medium banana - sliced

1 cup quick oats

dash salt (I used salt substitute for lower sodium)

1/2 tsp baking powder (I used Rumford low sodium)

1 egg

1 scoop vanilla protein

1 1/4 cup unsweetened coconut milk

1/2 tsp honey

3/4 tsp Truvia (or sweetener of choice)

1tsp vanilla extract

Cinnamon

1tbsp chocolate chips (I used dark chocolate chips)

Preheat oven to 375.  Spray 8x8 baking dish with non-stick cooking spray.  Place banana slices on bottom of baking dish in single layer.  Sprinkle with some cinnamon, and some 1/4 tsp Truvia.  Cover dish with foil and bake for 15 minutes.  Combine dry ingredients (oatmeal, salt, baking powder, truvia, & cinnamon) in a dish.  In another dish, whisk together milk, honey, vanilla, & egg.   Pour oatmeal mixture over bananas.  Then pour milk mixture over oatmeal & bananas. Sprinkle chocolate chips on top.  Bake 30 minutes, until oatmeal is set.

Makes 6 servings.

125 Calories

4g Fat

17g Carbs

2g Fiber

7g Protein

50g Sodium

*Coconut Banana Protein Shake*

This is a tropical tasting shake that you will love!  It's low in calories, packed with protein, and even has a little fiber in there!  Coconut extract is a great calorie/sugar/sodium/fat free way to add coconut flavoring to anything you like.  It's pretty strong, so it only takes a tiny bit.

You'll need: 

1/3 medium sized banana

1 scoop vanilla protein powder (I used Body Fortress)

8-10 ice cubes

1 cup soy milk (I used Great Value Light Organic Soy Milk)

dash coconut extract

 Combine all ingredients in blender & blend until smooth.  Stick a straw in it and enjoy!

242 Calories

4g Fat

20g Carbs

2g Fiber

32g Protein

185mg Sodium

Banana Berry Protein Shake!

Thought I'd share another simple, yet tasty protein shake idea... I know so many people tend to either get bored with healthy eating or don't have the time to fix elaborate healthy meals, which is why I post simple ideas like this.  You can fix this in just a couple minutes and be out the door with a super tasty healthy protein shake to start your day - or this is another one that would also make a great post workout recovery shake!  Enjoy!!

1/8 cup frozen berries (blueberries/blackberries/raspberries blend)

1 scoop vanilla protein powder (I used Body Fortress)

1 1/4 cup Silk Unsweetened Almond Milk

1/2 small banana

6-8 icecubes

Combine all ingredients in blender and blend until smooth.  Drink up!!

236 Calories

5g Fat

18g Carbs

2g Fiber

28g Protein

248mg Sodium

Chocolate Peanut Butter Banana Dream!

Today I've got a double dose of Yummy recipes for you!  I'm posting them together in one post because they are of one theme..... chocolate/peanut butter/banana!  This is a great combination, and these recipes are delish!!

The first (pictured above) is a sweet treat that can be eaten anytime!  It has a bunch of protein, is low calorie, and high fiber -- can't beat that!! 

You'll need:

1 banana fudge vitatop

1/2 scoop chocolate protein powder (I used Jillian Michael's Whey)

1tbsp reduced fat crunchy peanut butter (I used JIF)

4tbsp Fat Free Whipped topping

If you're familiar with Vitatops, you know they are kept frozen - so heat your VitaTop in the microwave for about 20 seconds.  In a bowl, combine whipped topping, protein powder, & peanut butter.  Stir until mixed through - and place on top of Vitatop -- Enjoy your 'sundae'!

285 Calories

9g Fat

42g Carbs

10g Fiber

16g Protein

303mg Sodium

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And this next recipe makes a yummy protein shake!!  This is great for breakfast, or as a snack -- would also make a great post workout recovery shake!! 

1 scoop Chocolate Protein Powder

1 cup Silk unsweetened Almond Milk

1/2 small banana

1tbsp PB2 Powdered Peanut Butter

6-8 ice cubes

Combine all ingredients in blender - and blend until smooth -- stick a straw in it and enjoy!!

203 Calories

6g Fat

23g Carbs

6g Fiber

20g Protein

263mg Sodium

PB & Banana Breakfast Goodness!

This morning I didn't know what I wanted for breakfast - but I did not want my normal yogurt, oatmeal, or eggs.

Found some Eggo Nutrigrain Waffles in the freezer - and I just got this AWESOME low fat peanut butter (Peanut Wonder Low Sodium -- gluten/dairy free, 85% less fat than peanut butter).  I microwaved the waffle - topped with 1Tbsp Peanut Butter, and sliced up half of a small banana to put on top -- and to finish it off - drizzled with 1/2 Tbsp Reduced Calorie Pancake Syrup. 

Decadent!!

And I've been craving coffee lately - not sure why - But I had a Green Mountain Coffee Half-Caff K-Cup, and added about 1/2 tsp sugar, and just a splash of Hazelnut CoffeeMate (about 1/2 Tbsp) - Only 23 Calories - way better than Starbucks - but just as yummy!

So here's how breakfast stacks up.....
177 Calories

2.38g Fat

0g Cholesterol

271mg Sodium

33.65g Carbs

3g Fiber

5g Protein

Plus coffee -- you're right at 200 calories!!