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.

Walnuts 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.

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.

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.

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.

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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