American · dessert, snack
Frozen Banana Peanut Butter Bars with Chocolate Drizzle
Video by Clean & Delicious on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
Contains: Peanut. Check labels on stock, sauces and spice mixes.
A frozen treat built on fruit: a quarter of a banana topped with peanut butter and peanuts and a thin chocolate drizzle, so the only added sugar is about 3 g from the chocolate chips. About 4 g of protein a bar.
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Ingredients 6
Method
Tap a time to watch that step in the video.
- Line a small rimmed baking sheet with baking paper. Peel the bananas, cut each in half across, then cut each half in half lengthways to make 8 pieces. 0:27
- Spread the peanut butter over the cut sides, lay them on the sheet and sprinkle with half the chopped peanuts. Freeze for 45 minutes to set. 1:16
- Melt the chocolate chips in the microwave in 10–20-second bursts, stirring, then stir in the coconut oil to make a runny drizzle. 2:48
- Drizzle half the chocolate over the bananas, scatter over the rest of the peanuts, drizzle with the remaining chocolate and finish with a pinch of sea salt. 3:31
- Freeze for about 2 hours, until firm. Keep in an airtight container in the freezer and eat straight from frozen. 4:29
Tip. Any nut butter works, or sunflower seed butter for nut-free; swap the peanuts for coconut or raisins. Dairy-free chips keep it vegan. Keeps a month in the freezer.
The method is a summary in our words — the video shows every step.
One portion, 1 bar (¼ banana), gives you 1 of 8
Where the energy comes from one serve
- Net carbs 32%
- Protein 11%
- Fat 57%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B6 Source11%
0.2 mg a serve, mostly from bananas (70%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 14
Magnesium8%
35 mg a serve, mostly from natural peanut butter (35%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E8%
1.2 mg a serve, mostly from natural peanut butter (63%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate6%
24 µg a serve, mostly from dry-roasted peanuts (45%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium5%
220 mg a serve, mostly from bananas (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc5%
0.5 mg a serve, mostly from natural peanut butter (43%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron3%
0.6 mg a serve, mostly from dry-roasted peanuts (33%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C3%
3 mg a serve, mostly from bananas (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium2%
1.3 µg a serve, mostly from natural peanut butter (34%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium1%
11 mg a serve, mostly from dry-roasted peanuts (38%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-31%
0 g a serve, mostly from bananas (81%). 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 A0%
1 µg a serve, mostly from 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 D0%
0 µg a serve. 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 K0%
0.5 µg a serve, mostly from chocolate chips (60%). 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.