American · dessert, snack
Banana Nice Cream (Dairy-Free Soft Serve)
Video by Clean & Delicious on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
Contains: Tree nuts. Check labels on stock, sauces and spice mixes.
Just frozen banana blended to soft serve, with no dairy and about 3 g of added sugar a serve from the maple syrup; rich in vitamin B6 and a source of fibre.
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Ingredients 5
Method
Tap a time to watch that step in the video.
- Peel ripe, brown-spotted bananas, cut them into thirds and freeze on a lined tray for 4–6 hours, until solid, then move them to a freezer bag. 0:49
- Take the bananas out a couple of minutes before using. Put them in a food processor (or blender) with 1 tbsp of milk, if using. 1:39
- Pulse, scraping down the sides now and then, until the banana turns from crumbly to thick and creamy like soft serve. Add a second tbsp of milk only if needed. 2:05
- Add the maple syrup, a pinch of salt and the vanilla and blend once more. Eat straight away, or freeze in a container for up to 3 months and soften before scooping. 2:31
Tip. Freeze the bananas 4–6 hours ahead (not included in the time), in a single layer so they don't stick together. Blend in a scoop of protein powder and a splash more milk for a post-workout treat.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 91%
- Protein 5%
- Fat 4%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 88% of the 28 g of net carbs come from the ripe bananas. To cut carbs, try berries instead, or a smaller portion.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B6 High26%
0.4 mg a serve, mostly from ripe bananas (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C Source12%
10 mg a serve, mostly from ripe bananas (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium Source10%
450 mg a serve, mostly from ripe bananas (96%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Magnesium8%
34 mg a serve, mostly from ripe bananas (95%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate6%
24 µg a serve, mostly from ripe bananas (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc3%
0.3 mg a serve, mostly from ripe bananas (73%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E3%
0.4 mg a serve, mostly from unsweetened almond milk (72%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium2%
31 mg a serve, mostly from unsweetened almond milk (64%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron2%
0.4 mg a serve, mostly from ripe bananas (90%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Selenium2%
1.3 µg a serve, mostly from ripe bananas (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-32%
0 g a serve, mostly from ripe bananas (94%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D1%
0.1 µg a serve, mostly from unsweetened almond milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin A0%
3.6 µg a serve, mostly from ripe bananas (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K0%
0.6 µg a serve, mostly from ripe bananas (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Clean & Delicious; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.