Dark chocolate and bananas are commonly occurring foods in my diet. I just love them. And together, these two foods are so good! The key to making these frozen dark chocolate-banana treats healthy is to choose a high quality dark chocolate without all the added sugar. Choose a dark chocolate that is 70% or higher cocoa and you should be in good shape. In this recipe I actually used a 100% cacao baking chocolate bar with zero grams of sugar. So while the chocolate tastes quite bitter on its own, paired with the naturally sweet banana, it makes the perfect combination without being overly sweet!
This recipe is super simple, too. And if you’re like me, simple + quick is almost always better.
benefits of dark chocolate.
As most people know by now, dark chocolate is loaded with nutrients that can positively affect your health. Yay! Notice I didn’t mention milk chocolate, though. In order to get the real benefits that chocolate offers, the darker the better. Typically 70% cocoa [or cacao] and you’re pretty safe to assume it’s got some of the benefits you’re looking for.
nutrition benefits.
Dark chocolate [the unrefined + real stuff] is a great source of antioxidants! Antioxidants are free radical squashing compounds, so the more you eat the better. It’s also is a pretty good source of fiber. Who knew? The minerals in most abundance include: [1] iron – which plays a big role in supplying the body with oxygen through the production of hemoglobin [2] magnesium – which is beneficial for heart and other muscle health, decreasing cramping, is helpful with constipation, and plays a role in bone health [3] copper – which plays a role in growth and development and helps facilities many anti-inflammatory pathways in the body [4] and manganese – which is important for healing and joint + bone health. So have I convinced you that dark chocolate is good for you yet? At least from a nutritional standpoint?
While chocolate has many health benefits, please watch out for the sugar content. Most of the bars I look for have 5-10 grams of sugar per serving [the lower the better]. If you get much higher than that, the negative effects of sugar consumption may mitigate the many great health benefits. If your favorite bar contains more sugar, just be sure to enjoy your chocolate in moderation. Some of my favorite brands include, Green & Blacks®, Endangered Species® and our local Seattle brand, Theo®.
dark chocolate can make you happy.
Dark chocolate has some mood boosting benefits too. It’s been know to increase endorphins, or feel good chemicals in the brain which naturally lift your mood. Have you ever felt that elated feeling after working out? If so, you know what endorphins feel like! Dark chocolate also has an effect on serotonin levels which is a neurotransmitter that acts like an anti-depressant. So if you need a mood boost, try reaching for a square or 2 of high quality dark chocolate and forego the tub of ice cream. Your body and mood will thank you.
Perfectly sweet treats in the making.
This recipe is oh-so simple. Just four steps and you’re on your way to indulging in these yummy bites of goodness.
[step 1] melt dark chocolate + coconut oil, let cool.
[step 2] slice bananas into bite-size pieces.
[step 3] dip individual banana pieces in dark chocolate + coconut oil mixture.
[step 4] freeze.
And that’s it! For a twist on the original you can add a bit of your favorite nut butter to each banana before dipping in chocolate because, let’s be honest, chocolate + banana + peanut butter = delicious. Check out the full recipe + directions below.
Dark Chocolate Covered Frozen Banana Bites
servings: varies
INGREDIENTS
- 1 large bunch of ripe bananas
- 2 dark chocolate bars [the less sugar the better, this is what I used]
- 3 Tbsp unrefined coconut oil
DIRECTIONS
Heat dark chocolate and coconut oil in small pot on low-medium heat. Stir constantly to avoid burning. Once completely melted, remove from heat and let cool until it reaches warm or room temperature. In the meantime, peel and slice bananas into bite-size pieces. You can slice them as thin or thick as you want. I prefer about a ½ to 1 inch pieces. Once chocolate/coconut oil mixture has cooled, dip each piece of banana into the chocolate and place on a parchment paper lined baking sheet [make sure your baking sheet can fit in your freezer]. Don’t be afraid to get your hands dirty here as it can be a messy process. Once all banana pieces are dipped, place lined baking sheet in freeze and let freeze for about 30 minutes until completely set. Transfer banana bites to a container with a lid and store in the freezer for up to 2 weeks.
- 1 large bunch of ripe bananas
- 2 dark chocolate bars [the less sugar the better, this is what I used]
- 3 Tbsp unrefined coconut oil
- Heat dark chocolate and coconut oil in small pot on low-medium heat.
- Stir constantly to avoid burning.
- Once completely melted, remove from heat and let cool until it reaches warm or room temperature.
- In the meantime, peel and slice bananas into bite-size pieces. You can slice them as thin or thick as you want. I prefer about a ½ to 1 inch pieces.
- Once chocolate/coconut oil mixture has cooled, dip each piece of banana into the chocolate and place on a parchment paper lined baking sheet [make sure your baking sheet can fit in your freezer].
- Don't be afraid to get your hands dirty here as it can be a messy process.
- Once all banana pieces are dipped, place lined baking sheet in freeze and let freeze for about 30 minutes until completely set.
- Transfer banana bites to a container with a lid and store in the freezer for up to 2 weeks.
Let me know what you thought of this recipe! 🙂
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