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6 Recipes For Healthiest Frozen Banana Desserts

6 Recipes For Healthiest Frozen Banana Desserts

It’s summertime again, and that means barbecues by the pool, long days at the beach, gallons of sunscreen, and delicious frozen treats. When it comes to your sweet tooth this summer, frozen desserts don’t require you to sacrifice your health. If you are trying to cool off with a frozen delight but don’t want to overdose on sugar and calories, bananas are the secret to a healthy dessert that you will continue to crave.

Here are six recipes for healthy frozen banana desserts. Not only are bananas full of vitamins that are great for your health, but they also aren’t loaded with processed sugar, preservatives, or extra calories. Bananas are nature’s dessert, and with a little help and a few recipes, bananas will become your family’s favorite frozen treat.

Simple Banana Ice Cream

banana ice cream

    This recipe, from That Clean Life, is one of the easiest ways to enjoy a classic dessert option without all the unhealthy stuff. Transform bananas into rich and creamy “ice cream,” and you will be amazed at how great it tastes! You’ll also be surprised by how easy it is to make:

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    • Place bananas in the freezer for at least one hour.
    • Add frozen bananas to your food processor and blend until smooth.
    • Add your favorite toppings (chopped nuts, diced strawberries, and honey are great), and enjoy paired with your favorite movie on movie night.

    Dark Chocolate, Peanut-Covered Frozen Bananas

    chocolate covered bananas

      If you’ve ever been to a theme park or carnival, you’ll recognize these treats from Epicurious right away. There is nothing like the crunch of peanuts followed by smooth chocolate and the intense flavor of ripe bananas. By using dark chocolate instead of milk chocolate, it becomes a healthier take on a delicious old-fashioned recipe.

      • Melt dark chocolate in a bowl over boiling water, stirring periodically and scraping the sides of the bowl.
      • Place wax paper over a baking sheet, so the final product won’t stick to the pan.
      • Push a popsicle-stick inside each banana.
      • Dip the bananas in melted chocolate, and carefully place them on the baking sheet.
      • Sprinkle your freshly dipped bananas with chopped peanuts.
      • Freeze for at least an hour or until frozen, and then indulge while sitting poolside with all of your friends.

      Peanut Butter and Dark Chocolate Banana Bites

      With all the protein of peanut butter and the savory taste of dark chocolate, these Banana Bites from Not Enough Cinnamon are great to keep in the fridge for when you want to fill up on something sweet. There is really no comparison to the taste of peanut butter and chocolate together in one little package.

      • Slice the banana into small circles around an inch thick.
      • Add a dollop of peanut butter on top of each slice.
      • Melt dark chocolate in a bowl over boiling water, stirring occasionally.
      • Prepare a baking sheet with wax paper so the final product won’t get stuck.
      • Poke banana pieces through the side with a tooth pick, and dip them in the melted chocolate.
      • Place tray in the freezer for several hours before eating.

      These are great to bring to summer soirees or company get-togethers!

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      Banana Fruit Smoothie

      banana smoothie

        When your diet is stricter and dark chocolate just doesn’t make the cut, a smoothie is the best possible way to enjoy frozen banana goodness and stay fit. Adding a variety of fruits to your smoothie will really take things to the next level. (For recipes detailing great fruit combinations see Chiquita Bananas’s smoothies.)

        • In a blender, mix all of your favorite fruits, a spoonful of honey, and a scoop of milk or yogurt.
        • Blend until smooth.

        Perfect for an energy boost before you hit the gym or for post-workout fuel!

        Frozen Yogurt Banana Popsicles

        If you enjoy the rich tangy taste of yogurt, these popsicles from Not Enough Cinnamon may be perfect. Cold bananas and yogurt melt in your mouth, and you can add a plethora of other extras to your popsicles to make them really special on steamy days when the temperatures are high.

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        • Blend bananas, plain yogurt, and honey together in a blender until smooth.
        • Pour into a popsicle tray and add popsicle-sticks.
        • Freeze for several hours until hardened.

        This is a great snack to have in the freezer for when friends come to visit or when you need something to keep you going while mowing the lawn.

        Gram Cracker & Honey Banana Squares

        If you’re looking for something that will give you the feeling of camping without the extra-hot fire, these squares will be excellent. Adding a little honey to the concoction will sweeten things up a bit, and gram crackers add an amazing cinnamon twist. Healthy and nutritious cinnamon banana satisfaction in a bite sized package, and they are easy to make.

        • Blend bananas, honey, and peanut butter together in your blender.
        • Let the mixture cool in the fridge or freezer for about a half hour.
        • Once chilled, place a spoonful between graham cracker squares and dig in.

        This one is great to serve at parties or for a quick snack in the afternoon!

        During the summer it can be hard to stay cool and even harder to eat healthy when choosing a cool-down dessert; but there are always alternatives to the typical sugary sweets. A quick, healthy, frozen snack can not only be delicious, but with the right recipes it can be made in a snap, too. Have a blast this summer, and give these six recipes for healthy frozen banana desserts a try next time you’re trying to keep cool while staying healthy.

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        Photo credits: Chocolate covered banana one, Banana Ice Cream, Banana Smoothie, Chocolate covered banana two

        Featured photo credit: Veganfeast via flickr.com

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        Last Updated on March 30, 2020

        Why You’re Feeling Tired All the Time (And What to Do About It)

        Why You’re Feeling Tired All the Time (And What to Do About It)

        Feeling tired all the time?

        Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

        I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

        Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

        If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

        In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

        What Happens When You’re Too Tired

        If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

        Here are some common examples of what happens when you’re feeling tired:[3]

        • You may have trouble focusing because memory and learning functions may be impaired within your brain.
        • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
        • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
        • You may find it more difficult to exercise or to perform any type of athletic activity.
        • Your immune system may weaken causing you to pick up infections more easily.
        • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
        • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

        Are you saying that feeling tired can make me overweight?

        Unfortunately, yes!

        Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

        Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

        Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

        Why Are you Feeling Tired All the Time?

        Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

        Here’s a quick overview of each root cause of feeling tired all of the time:

        1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
        2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
        3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

        The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

        It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

        Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

        Feeling Tired vs Being Fatigued

        If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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        Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

        Tiredness is primarily about lack of sleep.

        But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

        Symptoms of fatigue include:

        • Difficulty concentrating
        • Low stamina
        • Difficulty sleeping
        • Anxiety
        • Low motivation

        These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

        Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

        How Much Sleep Is Enough?

        The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

        Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

        So, quantity and quality do matter when it comes to sleep.

        The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

        Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

        Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

        If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

        And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

        It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

        4 Simple Changes to Reduce Fatigue

        Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

        1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
        2. Exercising regularly
        3. Using stressbusters
        4. Creating a bedtime routine to sleep better

        So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

        After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

        In addition, I lost two inches off my waist and looked and felt better than ever.

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        I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

        Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

        • L is for Lifestyle and means living healthy including getting enough sleep.
        • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
        • A is for Attitude and means thinking positive and reducing stress whenever possible.
        • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

        The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

        And yes, there does seem to be an important correlation between being lean and feeling rested.

        But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

        L — Living Healthy

        Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

        So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

        In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

        As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

        Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

        1. Unplug

        Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

        So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

        2. Unwind

        Do something to relax.

        Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

        3. Get Comfortable

        Ensure your bed is comfortable and your room is set up for sleep.

        Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

        Also, it’s ideal if your bedroom is dark and there is no noise.

        Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

        If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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        Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

        This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

        E — Exercise

        Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

        That’s what happened in my case.

        But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

        As part of my lifestyle upgrade, I knew I needed to move more.

        My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

        That made sense to me.

        So, I decided to swim.

        I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

        Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

        Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

        So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

        If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

        A — Attitude

        Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

        When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

        Do you want to know what that master stress-busting technique was?

        Breathing.

        But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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        Here’s how you do “Long-Exhale Breathing”:

        1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
        2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
        3. Hold your breath while you count to 7 mentally and enjoy the stillness
        4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
        5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
        6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

        This type of “long-exhale breathing” is scientifically proven to reduce stress.

        When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

        Plus, this is a great technique for helping you get to sleep, too.

        N — Nutrition

        Diet is vital for beating fatigue – after all, food is your main source of energy.

        If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

        Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

        For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

        Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

        Here’re 9 simple diet swaps you can make today:

        1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
        2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
        3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
        4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
        5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
        6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
        7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
        8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
        9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

        Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

        That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

        Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

        The Bottom Line

        If you are tired of feeling tired, then there is tremendous hope.

        If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

        If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

        • Enough High-Quality Sleep with Bedtime Routine
        • Regular Exercise You Love
        • Stress Reduction with Long-Exhale Breathing
        • Fatigue-Reducing Diet

        Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

        More Tips to Help You Rest Better

        Featured photo credit: Cris Saur via unsplash.com

        Reference

        [1] YouGov: Two-fifths of Americans are tired most of the week
        [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
        [3] The New York Times: Why Are We So Freaking Tired?
        [4] Mayo Clinic: Chronic fatigue syndrome
        [5] Mayo Clinic: Lack of sleep: Can it make you sick?
        [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
        [7] American Psychological Association: Getting a Good Night’s Sleep
        [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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