Frozen Chocolate-and-Hemp-Smothered Banana Bites

These frozen chocolate-covered banana bites are made with semi-sweet chocolate chips and a crunchy coating of nutty-flavored hemp seeds, unsweetened coconut, and chopped pecans. It’s a gluten-free dessert with a healthy twist that your family will love!

First there was quinoa; then there were chia seeds; and now hemp seeds have made their way into my kitchen. It took me a while to jump on the hemp seed bandwagon, but now that I’m on it, I can’t get off.

Hemp seeds (also known as hemp hearts) are the star ingredient in this recipe for Frozen Chocolate-and-Hemp-Smothered Banana Bites.

These tiny super seeds (also known as hemp hearts) are a complete protein—they contain all 21 amino acids including the 9 essential amino acids—and they have a 3:1 ratio of omega-6 to omega-3 essential fatty acids. They’re also an excellent source of magnesium, a nutrient important for healthy blood pressure and strong bones.

[Tweet “For a healthier #dessert try these Frozen Chocolate-and-Hemp Smothered Banana Bites #hempseeds”]

Hemp seeds are versatile …

Use them as an ingredient in homemade granola bars, cookies, muffins, pancakes, or overnight oats, as a topping for salads and parfaits, as a component in coatings for chicken or fish, and blended into smoothies.

Dip banana slices in chocolate ….

… coat in the hemp seed mixture. And then freeze.

5.0 from 4 reviews

Frozen Chocolate-and-Hemp-Smothered Banana Bites

 

Author: Liz

Nutrition Information

• Serves: 8

• Serving size: 3 pieces
• Calories: 170

• Fat: 11g
• Saturated fat: 4.5g
• Carbohydrates: 18g
• Sodium: 0mg
• Fiber: 2g
• Protein: 3g

Cuisine: Dessert

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Hemp seeds may be tiny but they're packed with a boatload of good nutrition. 1½ tablespoons have 5 grams of protein and 6 grams of heart-healthy fats. (One serving of our "bites" has half a gram of omega-3 fat.) They have a slightly nutty flavor, a crunchy texture, and they're gluten free.

Ingredients

• ¼ cup hemp seeds
• 3 tablespoons finely chopped pecans
• 3 tablespoons unsweetened shredded coconut
• ¾ cup semi-sweet chocolate chips
• 2 teaspoons expeller pressed canola oil
• 2 medium ripe bananas, peeled and cut into twenty four ½-inch slices

Instructions

1. Line a large rimmed baking sheet with parchment paper or aluminum foil and set aside.
2. Heat a small skillet over medium-low heat. Add the hemp seeds, pecans, and coconut and toast, stirring constantly until lightly golden and fragrant, about 4 minutes. Lower the heat if the mixture browns too quickly. Remove from heat or transfer to a shallow bowl and cool.
3. Meanwhile, heat the chocolate chips and canola oil in a double boiler over low heat, stirring constantly, until the chocolate melts, 3 to 5 minutes. Remove from the heat and let cool for about 3 minutes.
4. To make the banana bites, use our (almost) mess-free dipping method: Use a toothpick or wooden skewer and insert horizontally into one banana slice. Dip carefully into the melted chocolate, coating about 80% of the slice. Dip into the hemp mixture and coat well. Place on the parchment-lined baking sheet, remove the toothpick, and repeat with the remaining banana slices.
5. Place baking sheet in the freezer, making sure to keep it flat, and freeze for at least 1 hour.

Notes

I like using a double boiler to melt the chocolate. Once you've coated about 12 of the slices, the chocolate may begin to harden. If this happens, place the double boiler back over low heat and re-melt the chocolate as you stir constantly. Once melted, take back off heat and finish dipping the slices. Put back over low heat a second or third time if necessary.

3.5.3229