Foundation Diet and Health
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The best perspective for your health
The best perspective for your health
The best perspective for your health
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Banana-hazelnut cream with coconut milk and kiwi

This banana-hazelnut cream with coconut milk and kiwi tastes best when well chilled. Freezing it creates an ice cream-like dessert for all ages.

raw-vegan

10min4h
easy
70% 62/08/30 
Ω-6 (LA, 1.5g) : Ω-3 (ALA, 0.1g) = 0:0


Ingredients (for servings, )

Equipment

  • hand-held blender / immersion blender or blender
  • freezer or refrigerator

Type of preparation

  • chop or grind
  • food preparation without heating
  • blend
  • put on ice
  • cool
  • purée

Preparation

  1. Preparation
    Before preparing, freeze the bananas in the freezer for about 4 hours.

    If you don't have time for this step, you can put the recipe in the fridge for 1-2 hours after it is ready to reach a similar temperature.

  2. For the banana-hazelnut cream
    Cut frozen bananas into pieces and process them in a blender with hazelnuts (some of which should be set aside for garnish) and coconut milk until creamy.

    It may happen that there are shell residues on the hazelnuts. Therefore, you should make sure that these are no longer there before mixing.

  3. Halve the vanilla pod and scrape the pulp from the pod with the edge of a spoon. Add the vanilla pulp and cinnamon to the cream and mix everything well.

  4. For the garnish
    Peel the kiwis and cut into slices. Distribute the kiwi slices on the dessert plates and add the cream. Garnish with a few hazelnuts and serve while still chilled.

    If something comes up, you can put the cream in the fridge so that it is nice and cool when served.

Nutritional Information per person Convert per 100g
2000 kcal
Energy344 kcal17.2%
Fat/Lipids21 g29.5%
Saturated Fats9.5 g47.5%
Carbohydrates (inc.dietary fiber)42 g15.5%
Sugars22 g24.8%
Fiber7.9 g31.8%
Protein/Albumin5.4 g10.9%
Cooking Salt (Na:9.4 mg)24 mg1.0%
A serving is 233g.Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
MinManganese, Mn 2.0 mg99.0%
VitVitamin C (ascorbic acid) 63 mg79.0%
MinCopper, Cu 0.57 mg57.0%
ElemPotassium, K 826 mg41.0%
VitVitamin B6 (pyridoxine) 0.58 mg41.0%
VitVitamin K 25 µg34.0%
VitBiotin (ex vitamin B7, H) 16 µg33.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 63 µg31.0%
VitVitamin E, as a-TEs 3.5 mg29.0%
ProtTryptophan (Trp, W) 0.06 g25.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 1.5 g15.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.07 g4.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.06 g25.0%
Threonine (Thr, T) 0.18 g19.0%
Valine (Val, V) 0.27 g17.0%
Isoleucine (Ile, I) 0.19 g16.0%
Phenylalanine (Phe, F) 0.24 g16.0%
Leucine (Leu, L) 0.37 g15.0%
Lysine (Lys, K) 0.21 g11.0%
Methionine (Met, M) 0.08 g8.0%


Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 826 mg41.0%
Magnesium, Mg 85 mg23.0%
Phosphorus, P 135 mg19.0%
Calcium, Ca 75 mg9.0%
Sodium, Na 9.4 mg1.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 2.0 mg99.0%
Copper, Cu 0.57 mg57.0%
Iron, Fe 2.5 mg18.0%
Zinc, Zn 0.98 mg10.0%
Selenium, Se 4.2 µg8.0%
Iod, I (Jod, J) 2.6 µg2.0%
Fluorine, F 3.3 µg< 0.1%
Author
Melanie Scherer, picture from the year 2015
Melanie Scherer, Switzerland
Notes about recipe

This banana-hazelnut cream with coconut milk and kiwi tastes best when well chilled. Freezing it creates an ice cream-like dessert for all ages.

Vanilla pod: The most important type for the production of commercial vanilla pods is the climbing plant known as spice vanilla (true vanilla). It is sold under the names Bourbon vanilla, Mexican vanilla and Tahitian vanilla. A good quality pod is characterized by fine, white crystals on the surface. You should also pay attention to how flexible it is.

Cinnamon: Cinnamon is a spice made from the dried bark of cinnamon trees. Cinnamon owes its aroma mainly to cinnamon oil, which consists of 75 percent cinnamaldehyde. In Europe, cinnamon is used as a spice mainly for sweet dishes and drinks, but in Indian and Middle Eastern cuisine it is also often added to hearty dishes. The cheaper cassia cinnamon or Chinese cinnamon in particular contains high doses of coumarin, which is harmful to health. Since the amount of coumarin in the better Ceylon cinnamon is only about a hundredth of that, this is preferable.

Tips

Cream vs. ice cream: If you want the cream to be more like ice cream, you can freeze the finished cream before adding the kiwi slices. However, you should not freeze the cream for too long and, more importantly, do not subject it to too many freeze-thaw cycles, otherwise the taste will suffer.

Scrape out the vanilla pulp: To use the pods, you can proceed as follows. Cut the pods in half on a cutting board with a sharp knife, but do not cut them all the way through. Use the flat side of the knife to carefully push the pod halves outwards. Now collect the seeds with a small spoon by gently pulling it along the inside of the pod.

Alternate preparation

Quick version: To save some time, you can make the recipe without freezing the bananas and put them in the fridge for 1-2 hours after they are ready to achieve a similar temperature.

Vanilla extract: As an alternative to vanilla beans, you can also use vanilla extract. Vanilla extract is relatively cheaper. One vanilla bean corresponds to the estimated sweetness of around 1 teaspoon of vanilla sugar or 3-4 drops of vanilla extract.

Fruits: Depending on your taste, you can use additional fruits or replace the kiwi with another fruit. Bananas, for example, also go particularly well with strawberries or apples.