Foster Your People

This recipe is brought to you but the letter “W”… and the amazing brain of Cheyenne. Take note sugar-free peeps!

Scrumptious Banana Dessert (v 1.0)

  • 1 banana (could do two I think…why not?)
  • 1 -1 1/2 T ghee
  • 2 T raw almonds
  • drizzle raw honey
  • sprinkle cinnamon


Melt ghee in pan over medium heat (she used a cast iron). Peel and quarter banana. Brown both sides so that a nice brown crust forms (sounds gross tastes yummy). Remove from heat sprinkle cinnamon, nuts and honey.

I had to take this amazing recipe and run with it a bit since it was a snow day and people weren’t playing Scramble with Friends with me as quickly as I wanted. I also didn’t have ghee so I had to improvise a smidge. And Cheyenne wasn’t kidding when she told me about inhaling them immediately. I started this blog and when I checked on them Jon and I inhaled them before I realized I needed a picture. HA!

Scrumptious Banana Dessert (v 1.1)

  • 1 semi-unripe banana, sliced (and frozen for 10 minutes)
  • 2 T butter
  • 1/4 tsp cinnamon
  • 1 tsp raw honey
  • 1/3 c finely chopped almonds (walnuts could work too)
  • 1 T coconut oil


  1. Melt butter on low and add cinnamon and honey.
  2. Put banana slices in a bowl. Remove butter from heat and pour over bananas. Roll around until they’re coated.
  3. Place slices on parchment paper on a baking sheet.
  4. Take your slices and roll them in your finely chopped nuts until fully coated. Place them back on the parchment paper and freeze them for 15 minutes. At this time you can make a small batch of raw chocolate sauce (recipe below) and/or grind your almonds/walnuts.
  5. Melt coconut oil on medium heat and add rum. Remove banana from freezer and fry in the oil until golden brown (about 2 minutes each side).
  6. Place fried slices back on paper and drizzle with chocolate. I put them in the fridge for a bit to firm up, which didn’t quite happen, but they were still super tasty.

Chocolate Sauce

  • 1 T cacao powder
  • 1 1/2 tsp melted coconut oil
  • 1 tsp honey
  • 1 1/2 tsp maple syrup

So you may still be wondering “What the heck is ghee”? and “So much FAT, why?”.

Our poor friend, FAT. That’s right, FAT IS FRIEND. Fat comes in many forms, like Saturated fat, Trans fat, Monounsaturated fat and Polyunsaturated fat. But we do not discriminate which one in this country when we avoid fat, fat is a bad word to us. The main take home here is that Trans Fat is “metabolic poison”. I’ll talk more about fat tomorrow. And to answer the question about ghee, well it’s pretty awesome stuff.

The ‘Dairy’ section in The 150 Healthiest Foods on Earth contains Butter/Ghee (from grass-fed cows only). You may be shocked since even a parsnip didn’t make the cut in this book. But like I said, fat is friend. Ghee is basically clarified butter with the milk solids removed. However, it’s not just a form of butter. It has a history nearly 5,000 years long as a healing food in Indian (Ayurvedic) medicine. Ghee is believed to help stimulate the healthy flow of fluids throughout the body, and it’s also considered an important rejuvenate tonic for the mind, brain and nervous system. Like butter, ghee contains butyric acid, a fatty acid that has antiviral and anticancer properties and that raises the level of the antiviral chemical interferon in the body. In ghee, since the milk solids are removed it can be used for cooking at higher temperatures.


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About Sarah Hiller

Eco-maniacal! I love learning about food and health, and then sharing! I'm also an aspiring photographer, lover of kale, dogs, yoga, anything fitness, sunshine, rainbows, unicorns and heavy metal. It is my goal to empower and support people through nutrition and attitude. I have an Etsy store you can check out as well

2 responses to “Foster Your People”

  1. Cheyenne says :

    I feel so honored, you and this post rock! I can’t wait to try v 1.1 :D!

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