Hey you guys!! I hope you all are doing great.
I’ve been very busy the last few days but here I am, back with something new today. As I promised to you all, today I brought you a healthy breakfast or on-the-go snack recipe.
If you ask me, peanut butter and bananas are match made in heaven.
Well if you don’t agree I would love to hear yours thoughts in comments!!
Now that the days of rushing to classes or Zoom classes and extracurricular activities are over, and we all likely have a little more time on our hands, you can take this snack to the next level by turning it into a smoothie! This smoothie is packed with protein and will keep you full for hours without weighing you down. This recipe makes a refreshing, yet creamy blend that nearly tastes like a milkshake.
Dessert for breakfast? I think, yes! this is a darn good smoothie.
It’s easy to make, full of all sorts of delicious and healthy and protein-rich ingredients, and it’s the perfect use for ripe or overripe bananas. So give it a go…
INGREDIENTS
Let’s start with the ingredients. No big surprises here — just some milk (any kind), vanilla, ice, and of course the peanut butter and banana. I also usually add in some flaxseed and/or chia seeds, but do what you wish.
- 1/2 cup of milk or dairy-free milk of choice
- 1 frozen banana, cut into pieces
- 2 tablespoons all-natural peanut butter
- 1 tablespoon flax seeds or chia seeds
- 1/2 teaspoon vanilla extract
- ice, if needed to thicken
Pop them all in your blender and pulse until smooth…
And then this banana-peanut-buttery deliciousness is yours to enjoy. It tastes great and will give you the energy and nutrients to make your day all the greater as well.
Oh my gosh, Pure heaven!!!
Health benefits
Banana is an excellent carb of energy to get you up and going high in potassium that helps lower blood pressure and reduce the risk of heart disease.
Peanut butter is the best source of protein and will add thickness to your smoothie. Peanut butter is a good source of monounsaturated fats, antioxidants, as well as nutrients like magnesium, folate, and vitamin E.
Flax seeds: You’ll be getting some omega-3 fatty acids and extra fiber in each sip! They are a great source of Lignans, Which May Reduce Cancer Risk, Contain High-Quality Protein, Improve Cholesterol, and Lower Blood Pressure.
Chia seeds: If you’re adding chia seeds instead of flax then you’ll be getting a massive amount of nutrients with very few calories. They are high in quality protein, antioxidants, fiber, and omega-3 fatty acids.
Almond Milk: This peanut butter banana smoothie recipe calls for unsweetened almond milk, but any kind of milk or liquid will work! Soy milk, almond milk, and Coconut milk make great substitutions for regular milk when making smoothies.
Vanilla Extract: Don’t have vanilla extract on hand? No worries! You can just nix it.
Nutrition
Calories: 336kcal | Carbohydrates: 35g | Protein: 11g | Fat: 19g | Saturated Fat: 4g | Sodium: 157mg | Potassium: 687mg | Fiber: 7g | Sugar: 18g | Vitamin A: 75IU | Vitamin C: 10.2mg | Calcium: 32mg | Iron: 1.3mg
Add-ons
- Additional you can add rolled oats to get some fibre which helps lower your blood pressure. Like in one shot you get everything.
- Throw in a dash of cocoa powder for a chocolate twist. Cocoa power high in antioxidant and has caffeine to boost your energy specially in the morning.
- If you’re not a fan of peanut butter, Which is weird sorry to say that, you can substitute it for another type of nut butter. This smoothie can be used as a meal replacement (especially if you add spinach to make it more of a liquid salad) or you can split the batch and serve it as a snack.
- If bananas aren’t your favorite smoothie ingredient, you could make this smoothie with frozen strawberries or blueberries instead. It won’t be quite as sweet with only berries, so you might want to add dates or a tablespoon of honey for sweetness.
- Protein powder: Protein powder is a popular nutritional supplement. Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people tone their muscles. So add one full spoon of your favorite protein powder.
This is one of those smoothies that is best eaten thick and with a spoon. Before you blend away in your blender, you can add in more delicious add-ins to increase nutrition and/or add more flavor of your choice. Oh, and with toppings galore. There’s nothing wrong with a handful of mini chocolate chips and a drizzle of fresh peanut butter.
The possibilities are endless, as you can see, so there’s no reason why you shouldn’t try this recipe out!
How Healthy is a Peanut Butter Banana Smoothie?
The carbs from both the banana and peanut butter will give you a quick energy and mood spike. Bananas are filled with potassium and are said to help reduce inflammation. The peanut butter has 8 grams of protein and is said to help curb appetite throughout the day. All that to say, yes a Peanut Butter Banana Smoothie has lots of benefits and is a great option to fill you up or to help you meet your macros for the day.
What Kinds of Liquid Are Good in a Peanut Butter Banana Smoothie?
I think it depends on if you are dairy free or not. I usually try to drink dairy free milk most days because there is less carbs and less sugar with this kind. So my favorite liquid to use for Smoothies is unsweetened unflavored almond milk. And if you are sensitive to lactose then go for it. However, if you are not dairy free then I’d recommend using milk, it adds protein to your smoothie and makes it very creamy!
Well, This is it for today. So I really hope you guys like the recipe. And if you try this, please leave a comment below letting me know what you think! If you make any other substitution, please share that, too. We can all benefit from your experience.
I’ll see you back here soon with another blog post.
But until then… bye guys!
XO, Pal
