KIDS HEART FELT HEALTH

HOME
TEEN COUNCIL
OUR MISSION
PROGRAMS
NUTRITION Lessons
COOKING Lessons
FITNESS Lessons
GARDENING Lessons
Kids TENNIS
RAINBOW PHILOSOPHY
Volunteer With Us
SPONSOR A CHILD
Contact Us
PHOTO GALLERY
RECIPE ARCHIVES
OUR TEAM

June Recipe

bananapopweb6.jpg

CHOCOLATE COVERED BANANA “POPS”

With the hot days of summer upon us, kids need snacks to cool down.  So often, that means ice cream; after all, it is summer.  As a much healthier alternative to ice cream, why not treat your kids to chocolate covered frozen bananas!  They taste just like ice cream, and are loaded with disease-fighting antioxidants and potassium – and kids just love them!  They are so simple to make too!  (An Added Bonus:  if you add some orange or orange zest to the chocolate (in our recipe below) you are also increasing iron in your child's or teen's diet!)
Directions:
• Peel bananas [Do not skip this step!]
• Insert a skewer or ice cream stick into each banana
• Put bananas in Ziploc bags and freeze overnight
• Melt dark chocolate (70%+ cocoa, to get antioxidant benefits!)
• Dip each frozen banana in melted dark chocolate* (covering just 1/3 of banana)
• Add fun healthy toppings, like nuts, sunflower seeds, coconut, or granola [you may need to re-freeze for some of these]
*To infuse the dark chocolate with flavor, try this recipe for orange flavored chocolate:
Orange Flavored Chocolate*:
Ingredients:
  • 4 oz dark chocolate (70%+ cocoa)
  • 1-2 tbsp coconut sugar or brown sugar
  • ½ cup rice, almond, or cow’s milk
  • 2 tbsp greek yogurt
  • 2 tbsp fresh orange juice
  • Orange zest (optional)

To prepare:
• Melt the chocolate in a pan just until starting to melt then remove and stir until fully liquid.
• Add in sugar to taste and then milk and stir in thoroughly.
• Stir in yogurt and orange juice until thoroughly mixed.
• For extra orange taste, add 1 tbsp. zest (buy organic, if possible, and thoroughly wash orange before zesting)
 

*By combing orange and dark chocolate you are adding a significant amount of iron to your child's diet!  That's because chocolate is a great source of non-heme iron; but, it must be eaten with foods that are rich in Vitamin C, like oranges, for the body to absorb the iron! 



What are Some of the Benefits of Eating Bananas?
• Bananas are especially good to eat when you exercise or play sports, because bananas have a lot of complex, slow-acting carbohydrates in them (which gives you energy for a long time when you exercise) and especially, because they have potassium in them.
• Athletes lose potassium when they exercise and when they sweat, which can cause muscle cramping (especially very painful leg cramping) and an irregular heart beat.
• Eating bananas before and after exercise can help prevent you from getting muscle cramps.
• When you exercise, your body also loses a lot of water:  eating bananas also helps regulate the amount of water in your body (and can help prevent dehydration).
• Foods with sodium (or salt) also helps your body retain water, but high levels of salt can raise your blood pressure, leading to stroke and heart disease, SO . . .
• Bananas are such a great alternative because they contain no sodium and still help control the fluids (water levels) in your body!
Here is a list of some of the great benefits of bananas:

•  Good Brain Function:  potassium in bananas helps deliver oxygen to the brain – so it’s a great BRAIN-BOOSTING food:  (ex. there was a clinical study involving 200 students who ate bananas 3x/day:  found potassium boosted these students brain power and made students more alert in class)
•  Helps Your Heart:  potassium helps regulate the heartbeat and can prevent heart disease
• Protects against kidney cancer
• Builds Stronger Bones:  helps the body absorb calcium
• Protects Eyesight (as good as eating carrots!)
• Reduces Anxiety and Stress (such as before a test!):  has something called “tryptophan” which makes people feel calm, happy
• Mosquito Bites:  you can put the inside part of the peel on a mosquito bite and it will reduce itching and any swelling
• Garden Fertilizer:  banana peels are a great organic fertilizer for plants and flowers, especially roses.  Put banana peels at the base of a rose bush and notice how it helps your rose bush grow!
Creative ways to add more bananas to your diet:
• Put on cereal
• Put in yogurt
• Blend with milk
• Put in a smoothie
• Add to muffins, cakes before baking:  as a banana ripens (the browner & uglier the banana gets, the sweeter it becomes (this is because the sugar content increases when it ripens) – so you can use less sugar in baking if you add a banana to the batter!
• Freeze and eat like an ice cream pop (for an extra special treat, dip in melted dark chocolate and then dip in nuts, seeds, or coconuts!)

 ©2012 Kids Heart Felt Health Inc.

AUGUST RECIPES - GRILLED CHEESE & ROASTED TOMATO, BASIL PESTO, & WATERMELON PEACH SLUSHIES

SEPTEMBER RECIPE - APPLE CINNAMON RAISIN MUFFINS

OCTOBER RECIPES - WHOLE WHEAT PIZZAS, QUICK-FIX VEGGIE TOMATO SAUCE, & CHIA SEED JELLO

DECEMBER RECIPES - MINTY BEAN BROWNIES & DARK CHOCOLATE COVERED PRETZELS