Banana yogurt with date sauce and peanuts
Banana yogurt with date sauce and peanuts is a simple, healthy dessert made with natural yogurt. Wondering what to pair with natural yogurt? Discover this quick and healthy dessert recipe!
This dessert combines a variety of nutritious ingredients from different food categories into a single, delicious dish.
Natural yogurt is produced through the fermentation of milk by specific bacterial strains. Its most notable benefit is its positive effect on the immune system. Additionally, yogurt supports bone health, the digestive system, and helps regulate blood pressure. Probiotic bacteria in yogurt promote a healthy gut microbiome and can alleviate issues such as irritable bowel syndrome (IBS).
Dried dates are rich in vitamins and minerals, including vitamins A, B-complex, C, E, K, calcium, iron, magnesium, and phosphorus. However, be mindful of portion sizes, as dates are calorie-dense, containing 290 kcal per 100 g (and a small handful equals approximately 150 kcal).
Looking for ideas to enjoy natural yogurt? Try this simple, sweet recipe with natural yogurt!
Preparation time: 5 min
Calories: 302
Protein: 11 g
Carbohydrates: 44 g
Fats: 6 g
Ingredients for banana yogurt with date sauce and peanuts:
- Natural yogurt (3%) 1 container (180 g)
- Banana 1 small piece (80 g)
- Dried dates 2 medium pieces (20 g)
- Unsalted peanuts 1 tablespoon (10 g)
- Vanilla extract
Preparation of banana yogurt with date sauce and peanuts:
Step 1: Chop the peanuts finely. Heat a dry skillet and toast the peanuts until golden brown. Shake the skillet occasionally to prevent burning. Set aside.
Step 2: Prepare the dates. Remove the pits, chop them into smaller pieces, and place them in a small bowl. Cover with boiling water, ensuring the dates are fully submerged. Let them soak for a few minutes.
Step 3: Wash the banana, peel it, and mash it with a fork.
Step 4: In a bowl, combine the yogurt, mashed banana, and a few drops of vanilla extract. Mix well.
Step 5: Blend the soaked dates along with the water until smooth.
Step 6: Pour the date sauce over the banana-yogurt mixture and sprinkle with toasted peanuts.
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