Keto chow banana

Banana Sunflower Mini Waffles

This recipe is inspired by pancakes my grandmother used to make for us when we were kids. The combination of flavors is delicious, and the sunflower seeds add texture and crunch to the waffles. If you don’t have a mini waffle iron, you can use a standard waffle iron.

Prep Time10

Cook Time20

Total Time30

Course: Breakfast

Keyword: Banana, Chef Taffiny Elrod

Keto Chow Flavor: Banana

Recipe Creator: Chef Taffiny Elrod

Servings: mini waffles

Calories: 116.1kcal

Author: Taffiny Elrod

Ingredients

1 cup Banana Keto Chow
1/4 cup coconut flour
1 tsp baking powder
1 large egg
2 tbsp unsalted butter melted
3/4 cup unsweetened almond milk
2 tbsp sunflower seeds

Instructions

Mix the Keto Chow, coconut flour, and baking powder in a medium mixing bowl and set aside.
In a separate bowl, whisk the egg, then whisk in the butter and milk.
Stir the wet ingredients into the dry ingredients. The mixture will be slightly thick.
Fold in the sunflower seeds.
For best results, allow batter to sit for at least five minutes while you heat your waffle iron.
When your waffle iron is hot, add about a heaping tablespoon of batter and cook according to the manufacturer's directions. Waffles should be golden and fluffy when fully cooked.
Continue cooking until you have baked all the waffles.

Notes

*If you use a standard waffle iron, this recipe would yield about four waffles.

Nutrition Facts

Banana Sunflower Mini Waffles

Serving Size

1 mini waffle

Amount per Serving

Calories

116.1

% Daily Value*

Fat

4.5

g

7

%

Saturated Fat

2.2

g

14

%

Trans Fat

0.1

g

Polyunsaturated Fat

0.6

g

Monounsaturated Fat

1.3

g

Cholesterol

30.9

mg

10

%

Sodium

503.7

mg

22

%

Potassium

829.67

mg

24

%

Carbohydrates

5.7

g

2

%

Fiber

4.1

g

17

%

Sugar

0.8

g

1

%

Sugar Alcohol

0.01

g

Net Carbs

1.55

g

Protein

14.8

g

30

%

Vitamin A

608.75

IU

12

%

Vitamin C

61.28

mg

74

%

Calcium

437.33

mg

44

%

Iron

1.43

mg

8

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Photos by Sarah DeYoung

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By Taffiny Elrod|2021-02-10T09:18:26-07:00February 5th, 2021|Categories: Recipes, Keto Chow Recipes|Tags: keto waffles, banana sunflower mini waffles, waffles, Banana, Chef Taffy Elrod, Keto chow banana|4 Comments

Banana Split Frozen Yogurt Bites

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Banana Split Frozen Yogurt Bites

These are great to keep in the freezer for when you want just one bite of a frozen treat. For a faster preparation, you can divide the ingredients between four small dishes for yogurt sundaes.

Prep Time15

Freeze Time2

Total Time2 15

Course: Desserts, Snacks

Keyword: Banana, Chef Taffiny Elrod

Keto Chow Flavor: Banana

Recipe Creator: Chef Taffiny Elrod

Servings: bites

Calories: 78.7kcal

Author: Taffiny Elrod

Equipment

12 cup mini muffin tin and 12 mini paper or silicone cup liners

Ingredients

2 ounces sugar-free chocolate chips
1/2 cup heavy cream divided
1/2 cup full fat, Greek style yogurt
1/4 cup Banana Keto Chow
1-2 tsp powdered erythritol
4 large strawberries washed and divided
2 tbsp salted nuts chopped

Instructions

Line the mini muffin cups with the liners.
Stem the strawberries and, starting from the stemmed end, cut the largest part of the berries into three round slices. You may have some smaller pieces left over.
Place the chocolate chips and 1/4 cup of the heavy cream in a microwave safe bowl; microwave in 30-second bursts until the cream is hot and the chocolate chips are almost completely melted. Stir the mixture until it’s smooth and set aside to cool. Do not overheat or the cream will curdle.
In a mixing bowl, combine the yogurt with the remaining 1/4 cup heavy cream, Keto Chow, and erythritol. Whisk or whip until light and fluffy.
Spoon or pipe the yogurt mixture into the bottom 3/4 of each muffin cup and top each cup with a slice of strawberry and press down to level.
Top each strawberry slice with a spoonful of the chocolate mixture then sprinkle over a bit of the chopped nuts.
Freeze the bites for at least 2 hours until solid enough to remove from the liners.
Store the frozen yogurt bites in an airtight container in the freezer for up to a month.

Nutrition Facts

Banana Split Frozen Yogurt Bites

Serving Size

1 bite

Amount per Serving

Calories

78.7

% Daily Value*

Fat

6.2

g

10

%

Saturated Fat

3.6

g

23

%

Trans Fat

0.1

g

Polyunsaturated Fat

0.41

g

Monounsaturated Fat

1.39

g

Cholesterol

15

mg

5

%

Sodium

60.4

mg

3

%

Potassium

152.22

mg

4

%

Carbohydrates

5.2

g

2

%

Fiber

1.8

g

8

%

Sugar

1.3

g

1

%

Sugar Alcohol

1.79

g

Net Carbs

1.63

g

Protein

3.5

g

7

%

Vitamin A

215.42

IU

4

%

Vitamin C

9.92

mg

12

%

Calcium

73.18

mg

7

%

Iron

0.3

mg

2

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Photos by Sarah DeYoung

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By Taffiny Elrod|2021-02-10T09:23:40-07:00February 5th, 2021|Categories: Recipes, Keto Chow Recipes|Tags: keto snack, Chef Taffy Elrod, Keto chow banana, banana split, Banana|0 Comments

Banana White Chocolate Fudge

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Banana White Chocolate Fudge

Dedicated to the white chocolate lovers out there! The combination with banana is light and fresh. It’s easy to make and you can vary it by adding your favorite nuts or seeds instead of the sprinkles.

Prep Time15

Cook Time4

Total Time4 15

Course: Desserts

Keyword: Banana, Chef Taffiny Elrod

Keto Chow Flavor: Banana

Recipe Creator: Chef Taffiny Elrod

Servings: pieces

Calories: 82.9kcal

Author: Taffiny Elrod

Ingredients

1/2 cup heavy cream
8 ounces sugar-free, white chocolate chips
1 serving Banana Keto Chow
1 ounce unsalted butter
1/2 tsp pure vanilla extract
2 tsp sugar-free sprinkles for decorating optional

Instructions

Line an 8x4x2 loaf pan with plastic wrap and lightly oil the plastic wrap.
Place the white chocolate and heavy cream in a microwave safe bowl and heat in 30-second bursts until the chocolate is melted and the cream is hot. Stir until completely combined. You can also heat the cream and melt the chocolate in a small saucepan over low heat.
Stir in the Banana Keto Chow, then stir in the butter and vanilla extract.
Spread the mixture into the prepared loaf pan.
Place the sprinkles over the top and gently press them into the surface.
Cover with plastic wrap and chill for at least four hours.
Remove from the pan and cut into 18 pieces. Store refrigerated in an airtight container for up to a month.

Nutrition Facts

Banana White Chocolate Fudge

Serving Size

1 serving

Amount per Serving

Calories

82.9

% Daily Value*

Fat

7.5

g

12

%

Saturated Fat

4.4

g

28

%

Trans Fat

0.1

g

Polyunsaturated Fat

0.15

g

Monounsaturated Fat

0.97

g

Cholesterol

11.5

mg

4

%

Sodium

48.7

mg

2

%

Potassium

100.68

mg

3

%

Carbohydrates

9

g

3

%

Fiber

2.8

g

12

%

Sugar

0.3

g

0

%

Sugar Alcohol

5.88

g

Net Carbs

0.24

g

Protein

1.7

g

3

%

Vitamin A

192.15

IU

4

%

Vitamin C

6.71

mg

8

%

Calcium

53.71

mg

5

%

Iron

0.13

mg

1

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Photos by Sarah DeYoung

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By Taffiny Elrod|2021-02-02T13:59:40-07:00December 26th, 2020|Categories: Recipes, Keto Chow Recipes|Tags: Banana, keto candy, keto fudge, Chef Taffy Elrod, Keto chow banana|0 Comments