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