How To Make A Banana and Peanut Butter Smoothie

Smoothie Power

I call this banana and peanut butter smoothie the Labor of Love – because my husband loves it, I don’t.  I am probably in the minority on this one, but bananas and peanut butter are not for me.   Almond butter or sunflower seed butter I love and they can both be used as substitutes.  But I still don’t like the bananas.  Still, I get why my husband likes this.  Banana, peanut butter, and protein powder are are powerful and healthy combination that power through a workout or just through a morning.  I think people instinctively know bananas are good for them, but peanut butter gets a bad rap.  So here are just some of the top health benefits of both.

Peanut Butter

  • Excellent source of protein – typically 7 grams per 2 tbsp
  • High in potassium which is great if you are exercising
  • Yes, peanut butter contains a lot of fat but it is high in monounsaturated fat. And it contains these unsaturated fats in about the same ratio to saturated fats as olive oil which is a staple of the Mediterranean Diet. Here is an interesting study on peanut butter from Harvard.
  • Good source of fiber.  You don’t really expect it, but peanuts have 3 grams of fiber in 2 tbsp.

Banana

  • Potassium – lots of potassium.  This is critical as low potassium leads to fatigue and cramping.
  • Bananas also contain high levels of tryptophan which the body converts to seratonin.  Low levels of seratonin are linked to depression.
  • High levels of vitamin B-6 which will reduce swelling, protect against Type II diabetes and aid in weight loss.

 

 

RECIPE

Servings: 1

Ingredients

  • 6-8oz Non-Fat Milk (You can also use water, soy milk, or almond milk)
  • 1 scoop Protein Powder (vanilla works best)
  • 1/3 cup Oatmeal, uncooked
  • 1 tbsp peanut butter (unsweetened if you have it)
  • 1 banana (frozen is best)
  • 2 tbsp unsweetened apple sauce
  • 1 tsp flaxseed (whole,ground or oil)
  • 1 tbsp wheat germ
  • Ice if you didn’t freeze your banana

Preparation

  • Combine all ingredients in a blender in the order listed – you want the ice to go in last.
  • Zoom it for 15-20 seconds.