Frozen Chocolate Caramel Banana Bites (Paleo)
Summer perfection is sweet and creamy slices of banana covered in a sticky date caramel blanketed with rich dark chocolate and crunchy nuts. Simple, delicious, and deceivingly nutritious, you’re going to love this decadent bite when you’re looking for something sweet.
Why Bananas are So Good For You!
Bananas originated in Southeast Asia and are grown in tropical climates around the world. Banana plants aren’t actually trees but are part of the Musa family of plants that also contains plantains. The bananas that we know and love to eat and bake with are Cavendish bananas while plantains are a cooking variety that are starchier and less sweet.
Bananas are full of nutrients and fiber making them a great part of a whole food diet providing a great source of low-glycemic carbohydrates to keep you going!
- Vitamin B2 (Riboflavin): Converts carbohydrates to adenosine triphosphate (ATP) which supports energy production .
- Vitamin B3 (Niacin): support healthy blood fat levels and blood sugars
- Vitamin B9 (Folate): Essential vitamin that supports healthy metabolism, and is key in breaking down homocysteine, and amino acid that is harmful in high concentrations .
- Vitamin C: A powerful antioxidant that neutralized free radicals and reduces oxidative stress.
- Copper: Essential in the production of red blood cells.
- Magnesium: A mineral that is essential in healthy metabolism, nervous system regulation, detoxification, and blood sugar regulation.
- Potassium: let’s talk about potassium…
One medium banana has about 10% of your daily recommended value in potassium. Potassium plays a key role in may bodily processes and functions, so let’s dive into this a little.
Potassium is the third most abundant mineral in your body and functions like an electrolyte (positively charged) once consumed. Electrolytes are important in their role in healthy nerve conduction and muscle contractions.
Potassium also plays a role in your body’s hydration and cellular fluid balance, with sodium being the counter balance. By getting enough potassium in your diet you are supporting all the cells in your body and your overall electrolyte balance.
Studies have shown that a potassium rich diet may help support healthy blood pressure, a heart health, and may even help prevent osteoporosis .
There are more benefits to eating bananas, they are full of fiber to support a healthy and optimized digestive tract! They contain both soluble and insoluble fiber:
- Insoluble fiber: Works to keep things moving along and helps with toxin and waste elimination.
- Soluble fiber : Soluble fiber works to support a healthy microbiome and supports healthy blood sugar regulation.
- Resistant Starch: This is a long chain of glucose molecules that is found in starchy produce such as green bananas and potatoes. Resistant starch is beneficial for many reasons:
- It feeds the beneficial bacteria in your microbiome
- Increases the production of butyrate which improves digestion
- Supports blood sugar regulation
I love dates, and they truly set this frozen chocolate banana bite apart from all the others. Its sweet and rich caramel-y flavor is perfect when combined with bitter dark chocolate and a ripe banana. Plus, they are packed with nutrients such as vitamin A, K, and several B vitamins, calcium, potassium, magnesium, copper, antioxidants, and fiber.
Frozen Chocolate Caramel Banana Bites Ingredients:
10 Medjool Dates pitted and at room temp
¼ tsp Fine Real Salt
3-4 Tbsp Cool Filtered Water
Chocolate Caramel Banana Bites
Frozen Chocolate Caramel Banana Bites (Paleo)
- Make the date caramel first: add the pitted dates and salt to a food processor and process on low speed adding the water 1 Tablespoon at a time until desired consistency is reached (I like mine a little thicker for this recipe.)
- Add the chocolate and coconut oil to a microwave safe bowl or glass bowl and melt on high for 2-minutes in the microwave or over a bain-marie until smooth.
- Slice the bananas about 1/4"-1/2" thick and set aside.
- Line a 24-cup mini cupcake holder with parchment liners.
- To each cupcake liner, add 1 tsp of melted chocolate, gently tap or shake to evenly spread over the bottom.
- Add a banana slice, then ½ tsp of date caramel, and top with 1 tsp of chocolate, gently tapping or shaking to evenly coat.
- If desired, sprinkle with chopped nuts, shredded coconut, or flaked sea salt.
- Freeze for 1 hour before serving, store in an airtight container in the freezer.
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Q: My date caramel is thick, how do I spread it over the banana without it sticking to everything?
A: I wet my fingertips in a small bowl of water to pat down a thick, sticky date caramel.
Q: Will the bananas be mushy from being frozen.
A: If you let them thaw out, they will be soft, however, these are best enjoyed frozen, like an ice cream bite!
Q: Could I use a nut butter instead of the date caramel to make frozen chocolate banana bites?
A: Of course, do what makes you happy!
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I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.
Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.