A huge welcome to our newest writer and my local colleague, Mary Voogt of Just Take A Bite! I’m thrilled to have Mary on the KS team.
She brings her knowledge of food allergies (her kids have a plethora of them, with coconut being the newest – even on the skin!), getting creative in the kitchen, and picky eaters and SPD, along with the experience gained as a mom in the trenches, like so many of us.
I hope you’re as intrigued by this simple recipe as I am – totally trying it this week, if we have enough eggs to go around! –Katie
Summer is in full swing! The weather is nice. You’re spending lots of time playing in the yard, at the beach and at the park. Life is great.
Until you’ve got hot kids begging for a snack or a special treat.
No need to turn on the hot oven or throw nutrition out the window with packaged food just because you’re busy having fun. Instead of chasing down the ice cream truck, try this three ingredient no cook banana custard or its counterpart – sea salt caramel custard.
Nutrition in One Key Ingredient
The main ingredient in three ingredient no cook banana custard is egg yolk!
Egg yolks are packed with vitamins and minerals such as calcium, vitamin A, vitamin B-12,and iron. Egg yolks are great for your brain…perfect for keeping kids on track while school is out. Plus the nutrients stay intact and are easier to digest when the yolks are eaten raw (just make sure they are quality eggs!).
For the banana custard the yolks are combined with banana and a touch of honey. The banana adds more nutrients plus some starch for energy. It’ll keep the kids going all afternoon.
Custard is even great for the littlest member of the family. Simply leave out the honey and you can give banana custard to babies six months and older (just be sure to watch for reactions since eggs and bananas can be allergenic).
If you are used to eating foods low in sugar you can try leaving the honey out as well. The banana may add enough sweetness to the custard depending on your tastes.
This works well for a breakfast that can keep the kids going with energy and nutrients. Add some fresh berries and a sprinkle of granola to complete the meal.Print
A simple custard with only three ingredients. It is so healthy you can eat it for dessert or for breakfast! Try it two ways – banana or sea salt caramel.
- 2 egg yolks
- 1/2 ripe banana
- 2 tsp. honey (omit if serving to a child under age 1)
Sea Salt Caramel Custard
- Place all of the ingredients for your chosen flavor in a bowl (about the size of a soup bowl).
- Beat on high with a hand mixer for 3-4 minutes, until the yolks thicken and turn a lighter yellow.
- Serve immediately.
This will serve 1 adult or 2-3 children.
Trouble Getting Healthy Food on the Table Every Day?
Enter Real Plans
Real Plans is an online meal planning software & app that is probably smarter than I am.
It works with all food restrictions to help families find the perfect meal, generate a shopping list, scale it up if needed, and you’re totally in control. Use your own fav recipes, skip a suggestion and tell Real Plans all the foods you don’t like/can’t eat, and it will still do half the work of meal planning (or more) for you.
Real Plans takes the stress out of meal planning and puts the nourishing food BACK on your table. There’s a plan for every diet type, including GAPS, Paleo, AIP, Whole30, vegetarian and more!
Note from Katie: Egg yolks from well-raised chickens (allowed to be out in the fresh air, eating good food, etc.) have very little risk of contamination. It’s only if the eggs actually carry salmonella that you’re going to have a problem, and the enzymes in the eggs plus some of the other health benefits are actually negated by cooking, so there’s some added benefit to eating them raw. It’s definitely been ingrained in us to never ever do it, but how many times have you (or most people) eaten raw cookie dough anyway? With trusted eggs, I wouldn’t hesitate to consume them raw as in this recipe.
Try Something New
If you are looking for more a of a treat you can turn this into sea salt caramel custard! It is still packed with nutrients, only contains three ingredients and only takes a couple of minutes to prepare. But it tastes like an indulgent dessert.
The combination of maple syrup and unrefined sea salt tastes just like salted caramel (and believe it or not contains essential minerals from both the syrup and salt). Add three nutrient packed yolks to that and you’ve got a dessert your body and your taste buds will love.
Even babies can enjoy a bit of the sea salt caramel custard. Maple syrup is safe in very small amounts for babies six months to one year. So they can try a few bites of the original or eat a modified version with just a touch of sweetness.
I like to give my kids egg yolks a few times a week for extra vitamins and minerals and to help with brain development. Custard is a fun and delicious way to accomplish this. Note that it is best not to give eggs/yolks every single day. Although eggs are healthy eating the same food each day can lead to an intolerance or allergy. So be sure to rotate and give variety.
The other great thing about custard is that you only need a bowl and a beater to make it. No fancy gadgets and no big mess.
This is perfect if you’ve just been told you need a GF diet, if you have a friend or family member eating GF and you’d like to cook for them, or if you’re just curious what it’s all about!
What about the rest of the egg?
No need to waste the egg whites. You can save them for baking. They’ll stay good in the refrigerator for weeks!
This custard is so easy that older kids can make it themselves. Separating eggs into whites and yolks and using a hand mixer are great skills to learn. Let them practice all summer long!
Are you looking for easy breakfasts and snacks that aren’t void of nutrients? Three ingredient no cook banana custard or sea salt caramel custard only take a few minutes to make, are packed with nutrition, and are safe for breakfast, snacks or dessert for the whole family.