COVERED BANANA “POPS”
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!)
• 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*:
- 4 oz dark chocolate
- 1-2 tbsp coconut sugar or brown sugar
- ½ cup rice, almond, or cow’s milk
- 2 tbsp greek
- 2 tbsp fresh orange juice
• Melt the chocolate in a pan just until starting to melt then remove and stir until fully
• 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
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
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
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.