Description
A healthier twist on Bananas Foster! Ripe bananas caramelized in coconut oil, topped with a gut-friendly caramel sauce made with coconut sugar and coconut milk, and sprinkled with nuts and seeds.
Ingredients
Scale
- 4 ripe but firm bananas, peeled and halved lengthwise
- 1 tablespoon coconut oil
- 1/2 cup coconut sugar
- 1/4 cup unsalted butter, grass-fed preferred
- 1/4 cup full-fat coconut milk (from a can, refrigerated overnight and only using the thick cream)
- 1 tablespoon apple cider vinegar
- 1 teaspoon vanilla extract
- 1/4 teaspoon sea salt
- 1/4 teaspoon ground cinnamon
- Pinch of ground nutmeg
- 1/4 cup chopped walnuts or pecans (soaked overnight for better digestibility, optional)
- 2 tablespoons unsweetened shredded coconut
- 2 tablespoons hemp seeds
- Optional: A dollop of coconut yogurt or kefir for extra probiotics
Instructions
- Prepare the Gut-Healthy Caramel Sauce:
- Melt the Coconut Sugar: In a medium-sized saucepan, combine the coconut sugar and butter over medium heat. Stir constantly with a wooden spoon or heat-resistant spatula until the butter is melted and the coconut sugar begins to dissolve. This will take a few minutes, and it’s important to stir continuously to prevent burning. The mixture will look grainy at first, but keep stirring!
- Create the Caramel: Continue cooking, stirring constantly, until the coconut sugar is completely dissolved and the mixture starts to bubble and turn a deep amber color. This process is crucial for developing the rich caramel flavor. Be patient and keep a close eye on it, as coconut sugar can burn quickly. The color should be a rich, dark amber, but not black. If it starts to smoke, remove it from the heat immediately.
- Add the Coconut Milk: Carefully pour in the thick coconut cream (from the refrigerated can). Be prepared for the mixture to bubble vigorously when the cold coconut milk hits the hot sugar. Stir constantly and vigorously to incorporate the coconut milk into the caramel. The mixture will likely seize up and become clumpy at first, but don’t worry! Just keep stirring.
- Incorporate the Apple Cider Vinegar and Spices: Once the coconut milk is fully incorporated and the mixture is smooth, add the apple cider vinegar, vanilla extract, sea salt, cinnamon, and nutmeg. Stir well to combine. The apple cider vinegar adds a subtle tang that balances the sweetness of the caramel and provides gut-healthy benefits.
- Simmer and Thicken: Reduce the heat to low and let the caramel sauce simmer gently for about 5-7 minutes, stirring occasionally, until it thickens to your desired consistency. The longer it simmers, the thicker it will become. Keep in mind that it will thicken further as it cools. If it becomes too thick, you can add a tablespoon or two of water or more coconut milk to thin it out.
- Taste and Adjust: Taste the caramel sauce and adjust the seasonings as needed. You may want to add a pinch more salt to enhance the sweetness, or a little more cinnamon for a warmer flavor.
- Set Aside: Remove the caramel sauce from the heat and set aside while you prepare the bananas. Keep it warm, or gently reheat it before serving if it cools down too much.
- Cooking the Bananas:
- Prepare the Pan: Heat the coconut oil in a large skillet over medium heat. Make sure the skillet is large enough to accommodate all the banana halves in a single layer.
- Sear the Bananas: Once the coconut oil is melted and the skillet is hot, carefully place the banana halves in the skillet, cut-side down. Sear them for about 2-3 minutes per side, or until they are golden brown and slightly caramelized. The goal is to get a nice color and soften the bananas without making them mushy.
- Monitor the Heat: Keep a close eye on the heat and adjust it as needed to prevent the bananas from burning. If the skillet gets too hot, reduce the heat to medium-low.
- Remove from Pan: Once the bananas are nicely caramelized, remove them from the skillet and set them aside.
- Assembling the Gut-Healthy Bananas Foster:
- Plate the Bananas: Arrange the caramelized banana halves on individual plates or in a serving dish.
- Drizzle with Caramel Sauce: Generously drizzle the warm gut-healthy caramel sauce over the bananas. Make sure to coat each banana half thoroughly.
- Add the Toppings: Sprinkle the chopped walnuts or pecans, shredded coconut, and hemp seeds over the bananas and caramel sauce. These toppings add texture, flavor, and a boost of gut-healthy nutrients.
- Optional: Add Probiotics: If desired, add a dollop of coconut yogurt or kefir to each serving for an extra dose of probiotics. This will further enhance the gut-healthy benefits of the dish.
- Serve Immediately: Serve the Gut-Healthy Bananas Foster immediately while the bananas are still warm and the caramel sauce is gooey.
Notes
- Banana Ripeness: Use bananas that are ripe but still firm. Overripe bananas will become too mushy when cooked.
- Coconut Milk Consistency: Refrigerating the coconut milk overnight is crucial for separating the thick cream from the watery liquid. Only use the thick cream for the caramel sauce.
- Caramel Sauce Consistency: The caramel sauce will thicken as it cools. If it becomes too thick, you can add a tablespoon or two of water or more coconut milk to thin it out.
- Nut Soaking: Soaking the walnuts or pecans overnight helps to improve their digestibility and reduce phytic acid content.
- Customization: Feel free to customize the toppings to your liking. Other options include chia seeds, flax seeds, or a drizzle of almond butter.
- Spice Variations: Experiment with different spices in the caramel sauce. A pinch of cardamom or ginger would also be delicious.
- Dairy-Free Option: This recipe is already dairy-free, but ensure your butter substitute is also dairy-free if needed.
- Storage Instructions: Leftover caramel sauce can be stored in an airtight container in the refrigerator for up to 5 days. Reheat gently before serving. Cooked bananas are best enjoyed immediately. They can be stored in the refrigerator for up to 24 hours, but they may become slightly mushy.
- Prep Time: 10 minutes
- Cook Time: 20 minutes