• Banana Walnut Sundae

Banana Walnut Sundae (Gluten Free)

Full Disclosure: I received free samples of California walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Walnut Commission and am eligible to win prizes associated with the contest. I was not compensated for my time.

The more “adult” I get (i.e. older), the more I realize the importance of keeping certain items stocked in my house at all times. I used to think the term “pantry staple” was just a fancy word people used in Good Housekeeping Magazine (you know, a “grown up” magazine). However, the more I began preparing meals at home, the more I began to see how certain pantry staples came in handy for putting together a last minute dinner, making a quick snack, or creating a fast appetizer for unexpected guests.

WalnutsWalnuts are one item that I always try to keep stocked in my pantry. From a nutritional standpoint,walnuts are a great part of a healthy diet. Just 1 ounce provides 4 grams of protein and 2 grams of fiber, which helps keep you full and satisfied after eating. They also contain Omega-3 fatty acids and antioxidants, which research has shown can help lower cholesterol, reduce the harmful oxidative properties of free radicals and decrease inflammation.


I also love walnuts because they are so versatile…you can use them in all meals! They compliment other whole foods well, which make them a great ingredient for preparing a well-balanced meal. Some of my favorite ways to use walnuts include:

  • Breakfast – Chop up 1/4 cup walnuts and add to yogurt, along with fresh blueberries to make a healthy, satisfying and delicious parfait
  • Lunch – Combining shredded chicken breast, greek yogurt, diced celery, avocado and 1/4 cup walnuts for a flavorful chicken salad for sandwiches or salads
  • Dinner – Using finely chopped walnuts as a crust on salmon or mahi mahi for a delicious and heart healthy entree

When California Walnuts, the sponsor of this month’s Recipe Redux contest, asked participants to create a dish using walnuts as one of the ingredients, I knew I wanted to make a dessert! I think people that are tying to live a “healthier” lifestyle often feel that they have to skip dessert but that really isn’t the case. It just takes using the right ingredients to create flavorful treats without added sugars or excessive calories.

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Walnuts can are such a great ingredient to use when making satisfying desserts that are still healthy and full of nutritional benefits. I created these Banana Walnut Sundae Cups because I wanted something tasty, easy to make and healthy. Using bananas and applesauce in place of added sugar or eggs created a great flavor pairing with the walnuts. Think banana nut bread in ice cream form…delicious!

To create the sundae cup (who doesn’t love a bowl you can eat?), I used banana, shredded coconut, melted butter, coconut flour, applesauce, and chopped walnuts to form the dough. All these ingredients pair well together and are gluten free, so people with certain dietary restrictions can enjoy them too.

Silicone Muffin Liners

 

I used Silicone Muffin Pan Liners and pressed the dough into each liner, forming a little bowl. The silicone liners are such a great product if you bake a lot, nothing sticks and the baked goods pop out every time.

 

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While the cups are baking, I made the “banana ice cream”, which has become one of my favorite treats to have on hand. It’s so easy to make and tastes so good! The best part is, all it takes is frozen bananas! No sugar, no fat, no hidden calories. Simply chop up some bananas, freeze them and then place in the blender and mix on high until you have a creamy treat. Seriously so good, even my kids love it! Place in the freezer for about 3 hours and it looks (and tastes) just like ice cream.

 

 

 

I topped mine with melted dark chocolate to create a decadent (and healthy!) treat.

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Full Disclosure: I received free samples of California walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Walnut Commission and am eligible to win prizes associated with the contest. I was not compensated for my time.

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Banana Walnut Sundae

Prep Time: 15 mins
Cook Time: 20 mins (+freezer time)
Yields: 4 servings

Ingredients

  • 2 tbsp melted butter
  • 3 bananas
  • 1/4 cup shredded coconut
  • 1/4 cup coconut flour
  • 1/4 cup applesauce, unsweetened
  • 1 cup walnuts
  • 1/8 cup dark chocolate chips (optional)

Method

  1. BANANA ICE CREAM -
  2. Slice 2 bananas and place in sealable bag/container
  3. Place in freezer for 1 hour, until completely frozen
  4. Once frozen, add to high powered blender and blend until smooth and creamy
  5. Place mixture in container and place in freezer until set, about 2 hours
  6. WALNUT SUNDAE CUP -
  7. Preheat Oven to 325 degrees
  8. In food processor, chop walnuts until very fine
  9. In medium bowl, combine melted butter, 1 banana, and shredded coconut. Blend with electric mixer until well combined
  10. Add coconut flour, applesauce and walnuts and combine until dough forms
  11. Press dough into 4 silicone muffin liners, pressing thin layer on bottom and up the sides of liner. Forming a hollow "bowl" in each liner
  12. Place in oven for 20 minutes, until golden brown. Remove and let cool completely
  13. Once banana ice cream is set, add 1 scoop to each walnut muffin cup
  14. Optional - top with melted dark chocolate (omit for gluten free)

Additional Info

Would also be great topped with fresh blueberries or additional chopped walnuts

11 Comments

  • comment-avatar
    Deanna Segrave-Daly June 5, 2016 (12:24 pm)

    So creative and adorable at the same time 🙂

  • comment-avatar
    Sarah Grace Spann June 6, 2016 (10:12 am)

    oh YUM. This girl over here has some weaknesses, and ice cream is certainly one of them! Mmm mmm, great use of walnuts!

    xo,
    Sarah Grace

    • comment-avatar
      Brynn McDowell June 8, 2016 (10:54 pm)

      Thanks Sarah Grace! I have a big sweet tooth and this banana ice cream is so good!

  • comment-avatar
    Rebecca @ Strength and Sunshine June 6, 2016 (1:15 pm)

    This is such a SWEET idea! What a fun treat!

  • comment-avatar
    Courtney June 7, 2016 (4:43 pm)

    So cute! Banana ice cream is practically a staple in my house. 🙂 This is a fun way to change it up!

    • comment-avatar
      Brynn McDowell June 8, 2016 (10:53 pm)

      Thanks Courtney! Such an easy dessert to make.
      ~ Brynn at The Domestic Dietitian

  • comment-avatar
    Rachel @ Delicious Balance June 12, 2016 (5:50 am)

    These are so cute and such a fun idea for guests!

    • comment-avatar
      Brynn McDowell June 12, 2016 (12:35 pm)

      Thanks Rachel! I made them again for a dinner party last week and they were a hit!

  • comment-avatar
    Megan June 13, 2016 (11:24 am)

    Yum, these little babies look delicious!

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