This recipe was inspired by a kitchen gadget called Yonanas that was all the buzz and was making the talk show rounds because of the amazing way it turns frozen bananas into a rich, creamy, soft serve ice cream like texture without any added sugar or dairy! Well, your very own food processor can do the same thing! The natural sweetness of the bananas makes this a sweet alternative to the high fructose corn syrups and sugars in processed cereals and desserts. And the berries are considered a superfood with many healthy benefits. One serving will give you and your kids two servings of fruit, a healthy dose of antioxidants and Omega 3 fats. Servings – 2
- 4-5 pieces frozen bananas, sliced (6 oz)
- 1/2 cup frozen blueberries (3 oz)
- 1/2 to 3/4 cup frozen strawberries (3 oz)
- 1/4 cup chopped walnuts ( 1 0z) or 2 spoon fulls Ground Nuts
- 1/4 teaspoon ground cinnamon ( Cinnamon helps control blood sugar )
Slightly thaw fruit just enough to cut up the strawberries and the banana pieces. Put the banana, blueberries and strawberries into food processor. Pulse to a smooth ice cream consistency. You may have to stop and push the fruit down around blade a few of times. Put into two dishes. Top each with half the chopped nuts and cinnamon.
(Tip – For those that can tolerate wheat, top each serving with a tablespoon of Wheat Germ. At about 25 calories, you will get additional fiber, thiamin, niacin, folate, phosphorus, manganese and more! Dr. Oz considers it a weight loss Superfood. Wheat germ is the most nutritional part of wheat that is removed to make WHITE flour!)
You might also want to try Dr. Oz’s Fruit Smoothie.
Serving Size – 3/4 cup (6 oz) – Calories 207 (112 Calories with no nuts), Calories from Fat 89 ; Total Fat 9.8 g, 15%; Saturated Fat 1 g, 5%; Cholesterol 0 mg, 0%; Sodium 2 mg, 0%; Carbohydrate 31 g, 24%; Fiber 6 g, 22%; *Added Sugar 0 g, 0%; Protein 3 g, 7%;
Vitamin C 26 mg, 44%; Calcium 35 mg, 3%; Iron 1 mg, 6%; Vitamin K 9 mcg, 11%; Thiamin .1 mg, 7%; Riboflavin .1 mg, 7%; Niacin 1.1 mg, 7%; Vitamin B6 .4 mg, 22%; Folate/Folic Acid 41 mcg, 10%; Potassium 456 mg, 13%; Phosphorus 78 mg, 8%; Magnesium 52 mg, Manganese 1 mg, 50%;
Note*** The Percent Daily Value above are based on a 2,000 calorie per day diet.
To learn more about the nutrient content of your favorite foods, you may want to use a free online nutrient calculator such as The RightTrak.com. The RightTrak.com will calculate your Recommended Daily Allowances(RDA) for over 30 nutrients while it calculates your BMI. Spend some time on the site and do several food searches. You will quickly learn what food choices give you and your loved ones the most “Nutrient Bang for Your Buck!”
Nutritional Information Resources:
USDA National Nutrient Database for Standard Reference
National Academy of Sciences (NAS) Daily Reference Intakes
U.S. Food and Drug Administration Food Labeling and Nutrition Reports (FDA)
The Linus Pauling Institute Micronutrient Information Center
The Whole Grains Council
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