How to make banana and peanut ice cream
Healthy and protein dessert with healthy and natural ingredients without preservatives, sugar, and non-organic ingredients.
Introduction
In daily diets, choosing foods that are both healthy and quick to prepare has become one of the main concerns of families. Banana and peanut butter ice cream is a simple and nutritious dessert that is prepared with minimal ingredients and at the same time has a pleasant taste and creamy texture. This dessert is sugar-free and dairy-free, making it a suitable option for children, athletes and people looking for a healthy diet and an organic lifestyle.
Ingredients for two people
| Ingredient | Quantity |
|---|---|
| Frozen ripe bananas | 2 medium |
| Natural peanut butter | 2 tablespoons |
| Rose water or cinnamon (optional) | ½ teaspoon |
How to make banana and peanut ice cream
Peel the ripe bananas and place them in the freezer for at least 4 hours until completely frozen.
Before use, leave the bananas at room temperature for 5 minutes to soften slightly.
Put the bananas and peanut butter into a blender or food processor and blend for 1–2 minutes until a creamy, smooth texture is achieved.
If desired, add a small amount of rose water or ground cinnamon for a Persian aroma and flavor.
Serve the prepared dessert immediately, or pour into popsicle molds and freeze until set.
Nutritional properties
Banana: A rich source of potassium, fiber, and natural carbohydrates; effective in regulating blood pressure and providing quick energy.
Natural peanut butter: Packed with protein, healthy fats, vitamin E, and antioxidants; suitable for enhancing brain function and promoting longer satiety.
Cinnamon / Rose water: Cinnamon has anti-inflammatory properties and helps regulate blood sugar; rose water is calming and relieves bloating.
Nutritional value table
| Component | Approximate Amount |
|---|---|
| Energy | 210 kcal |
| Protein | 5 g |
| Healthy fat | 10 g |
| Carbohydrate | 25 g |
| Dietary fiber | 3 g |
| Natural sugar | 14 g |
Best time to consume
Before light exercise or mild physical activity: Provides quick energy without causing heaviness.
After strength or aerobic training: Helps muscle recovery and supplies the needed protein.
Healthy afternoon snack: A suitable alternative to industrial, high-sugar desserts.
Summer breakfast: A cool and light choice to start the day in hot weather.
