The Congo Musician's Dessert is a delightful and simple treat that pays homage to the vibrant musical culture of the Congo. This dessert artfully combines the rich flavors of bananas, peanut butter, and chocolate, creating a symphony of tastes that resonate with the heart and soul of Congolese traditions. The inspiration behind this dessert lies in the appreciation of music and the joy it brings, much like the dessert itself—sweet, harmonious, and deeply satisfying.
Traditionally, ingredients like bananas and peanuts are staples in many African cuisines, including those of the Congo. Bananas offer natural sweetness, while peanuts, commonly used in savory dishes, are given a sweet twist in this recipe. The incorporation of chocolate, a beloved treat worldwide, adds a rich depth, making this dessert a perfect fusion of global flavors with a Congolese twist.
Ingredients:
- 2 ripe bananas
- 2 tablespoons smooth peanut butter (or any nut butter of your choice)
- 2 tablespoons cocoa powder
- 1 tablespoon honey
- 1/4 cup unsweetened almond milk (or preferred milk alternative)
- 1/4 cup crushed peanuts
Instructions:
1. Peel the bananas and slice them into thin rounds. Place the banana slices in a blender or food processor.
2. Add peanut butter, cocoa powder, honey, and almond milk to the blender or food processor.
3. Blend the mixture until smooth and creamy.
4. Pour the mixture into a bowl or dessert cup.
5. Sprinkle crushed peanuts on top.
6. Chill the dessert in the refrigerator for at least 30 minutes before serving.
Notes:
- Substitute almond milk with any milk of your choice, such as cow's milk or soy milk.
- Add additional toppings like sliced bananas or chocolate chips for extra flavor.
- For a variation, substitute peanut butter with almond or cashew butter.
- The dessert is best enjoyed chilled but can be served at room temperature.
Nutrition Value:
1. 2 ripe bananas
- Calories: Approximately 210 calories (105 calories per banana)
- Carbohydrates: About 54 grams (27 grams per banana)
- Protein: Around 2 grams (1 gram per banana)
- Fat: About 0.6 grams (0.3 grams per banana)
- Sodium: Very low, approximately 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamin C, vitamin B6, and a small amount of vitamin A
- Minerals: Contains potassium, magnesium, and manganese
- Nutritional benefit: Bananas are a great source of energy and aid in digestion due to their high fiber content. They also support heart health through potassium and help maintain blood pressure.
2. 2 tablespoons smooth peanut butter
- Calories: Approximately 190 calories (95 calories per tablespoon)
- Carbohydrates: About 6 grams (3 grams per tablespoon)
- Protein: Around 8 grams (4 grams per tablespoon)
- Fat: About 16 grams (8 grams per tablespoon)
- Sodium: Approximately 140 milligrams (70 milligrams per tablespoon)
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E and some B vitamins
- Minerals: Provides magnesium, phosphorus, potassium, and iron
- Nutritional benefit: Peanut butter is rich in protein and healthy fats, contributing to muscle repair and heart health. It also provides essential vitamins and minerals that support overall wellness.
3. 2 tablespoons cocoa powder
- Calories: Approximately 24 calories (12 calories per tablespoon)
- Carbohydrates: About 6 grams (3 grams per tablespoon)
- Protein: Around 1.2 grams (0.6 grams per tablespoon)
- Fat: About 1.5 grams (0.75 grams per tablespoon)
- Sodium: Approximately 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of vitamin A and B vitamins
- Minerals: Rich in iron, magnesium, and manganese
- Nutritional benefit: Cocoa powder is high in antioxidants, which can improve heart health and reduce inflammation. It also contributes to overall cognitive function and mood enhancement.
4. 1 tablespoon honey
- Calories: Approximately 64 calories
- Carbohydrates: About 17 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: Approximately 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains trace amounts of vitamin C and B vitamins
- Minerals: Provides small amounts of calcium, iron, magnesium, and potassium
- Nutritional benefit: Honey is a natural sweetener with potential antimicrobial properties. It can provide quick energy and some beneficial antioxidants.
5. 1/4 cup unsweetened almond milk
- Calories: Approximately 7 calories
- Carbohydrates: About 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: Approximately 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Often fortified with vitamin D and vitamin E
- Minerals: Contains calcium and magnesium
- Nutritional benefit: Almond milk is a low-calorie, dairy-free milk alternative that is rich in vitamin D and calcium, which supports bone health. It is also low in fat and cholesterol-free.
6. 1/4 cup crushed peanuts
- Calories: Approximately 200 calories
- Carbohydrates: About 6 grams
- Protein: Around 8 grams
- Fat: About 18 grams
- Sodium: Approximately 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E and some B vitamins
- Minerals: Provides magnesium, phosphorus, potassium, and iron
- Nutritional benefit: Crushed peanuts are a good source of protein, healthy fats, and essential minerals. They help with muscle maintenance, energy, and heart health.
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