Free Low-sugar Recipes (plus extras) from Bad Bananas: A Story Cookbook for Kids

GREEN BANANA SMOOTHIE
Place in blender: 1 peeled banana, 3/4 cup yogurt or tofu (optional), 3/4 cup crushed ice, 1/2 cup any other fruit, and a dash of milk or juice. Cover and blend on high/smoothie 30-40 seconds. (Moms/Dads: throw in some leafy greens like spinach or chard, plus a teaspoon of flax seed oil--your kids won't taste it ... Healthy GRIN;)

CHEWY BANANA COOKIES (no added sugar)
3 ripe bananas (medium size)
2 cups rolled oats (180 g)
¾ cup butter/coconut oil (180 mL)
1 cup dates/raisins, pitted & chopped (120 g)
1 tsp vanilla extract (5 mL)
¼ tsp salt (1.25 g)
½ tsp cinnamon (2.5 g)
¼ tsp cloves and/or nutmeg (1.25 g. optional)
¼ cup nuts (30 g. optional)

Preheat oven to 350º F (175º C). Mash the Bananas in a bowl with a mixer or a fork, then mix
in other ingredients. Drop by tablespoon onto a greased cookie sheet. Bake for 15 – 18 minutes or until
lightly brown (makes 24 cookies).

CHOCOLATE BANANA DREAM PIE (Low-sugar)
Chocolate/Pretzel Crust:
3/4 cup crushed chocolate cookies (can use chocolate graham crackers)
3/4 cup finely crushed pretzels
5 tablespoons butter or coconut oil, melted
Preheat oven to 375 degrees F.
Combine cookie/graham/pretzel crumbs in medium bowl. Add butter and mix well. Spread mixture into 9-inch pie pan. Pushing another pie tin on top in circular motion (or pressing with your fingers) form the crust evenly over pan. Bake 10-15 min until browned. Cool 10 – 15 min.

Banana Filling:
3 ounces cream cheese, softened
1/2 cup whipped cream/topping (1.5 cups of cream, whipped, for total recipe)
1 (3-ounce) package instant sugar-free banana or vanilla pudding
1 cup milk
Chocolate Filling:
3 ounces of cream cheese, softened
1/2 cup whipped cream/topping
1 (3-ounce) package instant sugar-free chocolate pudding
1 cup milk
Other Ingredients:
3-4 bananas, sliced
2 cups whipped cream/topping
2 tsp honey or other sweetener
½ tsp vanilla extract or hazelnut flavoring
3 oz of shavings from a dark chocolate candy bar/semi-sweet baker’s chocolate

In separate mixing bowls, do the following for both banana pudding and chocolate pudding: combine cream cheese, milk, and pudding mix. Whip cream, sugar, and vanilla/hazelnut flavoring and fold into pudding. Slice bananas and place in layer onto crust. Pour banana pudding mixture over bananas. Pour chocolate pudding mixture over banana pudding. Top with more bananas and/or Banana Sauce (below). Cover with remaining whipped cream/topping. Refrigerate for 1 hour before serving. Drizzle with chocolate sauce (below) or sprinkle with chocolate shavings.

BANANA TOPPING
¼ cup butter/coconut oil (60 mL)
1 cup brown sugar or other sweetener (120 g.)
½ tsp cinnamon (2.5 g. can also use nutmeg with allspice)
4 bananas, cut in half, then halved lengthwise
1 tsp grated orange zest (5 g. optional)
Melt/heat butter/oil in heavy skillet over low heat. Add sugar and spice(s). Stir until sweetener dissolves. As mixture comes to simmer, add bananas and cook one minute minimum on each side, carefully spooning sauce over bananas as they cook. When sauce is syrupy, stir in orange zest. Spoon or pour immediately over ice cream, waffles, crepes, banana bread, pie, or pancakes.

CHOCOLATE SAUCE Yield: 1 cup
3/4 cup half-and-half
1 tbsp butter
1/2 pound semisweet chocolate in small pieces
1/4 tsp pure vanilla extract
Place chocolate & vanilla in non-plastic bowl. In heavy saucepan, scald half-n-half and butter over medium heat. Remove from heat, pour over chocolate and vanilla. Let sit for 2 min. Whisk until smooth. Serve warm over the critters below:-)

Try more recipes as a family: Bad Bananas - A Story Cookbook for Kids (banana muffins, pudding, pancakes, banana bread & fruit salad).

Breakfast & Healthful Snack Ideas

  • Fresh carrot juice with apple, ginger & celery
  • Grapefruit, banana, orange, peach, plum or melon with yogurt and nuts
  • Sprouted-grain (20 hours) pancakes with banana & applesauce, yogurt or peanut/almond butter
  • Soaked/sprouted whole grain cereal with almond milk, honey or xylitol
  • Whole grain toast w/butter & cinnamon or fruit salsa or almond butter (or savory: avocado, cheese & tomato)
  • Steamed Rice with yogurt or almond/rice milk (freeze raw almonds for instantly cold milk in your power blender)
  • Scramble an egg in a coffee mug, then microwave until cooked
  • Raw veggies (cabbage, peppers, lettuce, celery, cucumber) w/tahini, peanut butter, almond butter or hummus
  • Dried fruit & granola
  • Cookies (whole & white flour) with stevia, agave or honey
  • Soak nuts in salted water, add cinnamon and/or cayenne roast 2 hrs @ 250° F (watch 'em!)
  • Banana, zucchini or carrot bread/muffins
  • Corn/whole grain chips w/refried beans, plain yogurt & salsa
  • Flan/custard or tapioca and stevia/honey

Healthful Lunch / Dinner Menu Ideas

  • (Hide chopped/pureed veggies in sauces, soups, meatloaf, casseroles and Mexican dishes!)
  • Pasta with veggie-laden marinara (for lasagna substitute cabbage for some of the noodles)
  • Steamed veggies with Braggs Liquid AminosTM or lemon & Oil
  • Broiled/grilled squash (try marinara sauce on spaghetti squash, eggplant, or mushrooms)
  • "Burgers" made of sliced & grilled eggplant, portabella mushrooms, or beets with a slice of cheese
  • Sweet potato or parsnip fries
  • Mashed potatoes with cauliflower, garlic, spinach & butter/olive oil
  • Macaroni & cheese with steamed cauliflower
  • Eggs/fish w/fried potatoes & vegetables
  • Potato pancakes with other shredded veggies
  • Whole grain quesadillas with salsa & plain yogurt
  • Egg drop, avocado & onion soup with lemon & oregano (use Braggs Liquid AminosTM for bullion)
  • Pea or white bean soup with onion & ham
  • Salad with tuna, cottage cheese, or garbanzos, lemon & oil
  • Omelet with avocado/artichoke (try it with goat cheese!)
  • Potato salad with steamed cauliflower, eggs, plain yogurt & lemon dressing
  • Open-faced sandwich (chicken/tuna/egg salad w/avocado and celery/pickle)
  • Sprouted (18-30 hours) bean chili
  • Beans & rice w/cheese, lettuce as wrap, salsa & plain yogurt
  • Whole-grain pizza w/veggies
  • Coconut curry over pulled pork/chicken with noodles, rice or potatoes
  • Lamb/bison/steak & veggies w/gravy (made with pot liquor, olive oil, cream, flour, BraggsTM)
    Plain yogurt is great as sour cream, mayo and dressing base—even milk/cream substitute