Banana Smoothies: 5 Simple Recipes!

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02 Aug

If you’ve ever worked a smoothie, chances are one of the ingredients was banana. Due to its nutritional properties, a banana is a very good choice to put into a smoothie: the average banana (about 100g) has 89 kcal / 372 kJ.

Bananas contain 74% water, 1% protein, 0.5% fat, 13.5% sugar, 23% carbohydrates and 3.4% vegetable fibers. They are rich in potassium and contain magnesium, calcium, fluorine, phosphorus, iron, zinc and copper. In addition, bananas are rich in vitamins: they contain beta-carotene, B vitamins, and vitamins C and E.

Banana is often an integral part of a smoothie because it is this fruit that gives the smoothie a creamy texture and density. We suggest peeling a banana in the evening and refrigerating it. Put a lightly iced banana in a blender with the other ingredients – this will give the smoothie extra refreshment.

If you are missing out on an idea for your favorite banana smoothie, here are five recipes among which you are sure to find one for yourself!

1. The Simplest Banana Smoothie

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Ingredients (for 2 servings):

  • 2 Bananas (ripe, can also be with black dots),
  • 1 – 1,5 cup of low fat milk or yogurt,
  • 4-5 Ice cubes.

Preparation

Nutritional value (1 serving)

Energy Value: 180 calories
Protein: 5 g Fat: 4,5 g Carbohydrates: 32 g Sugars: 20 g

2. Banana and berry smoothie

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Ingredients (for 2 servings)

  • 2 Bananas (ripe)
  • 1 – 1,5 Cup low fat milk or yogurt
  • 100 g Blueberries (can be frozen)
  • 100 g Blackberries (can be frozen)
  • 100 g Raspberries (can be frozen)
  • 2 Whole strawberries (can be frozen)
  • 4-5 Ice cubes

Preparation :

Put all the ingredients in a blender and mix until a uniform mixture is obtained. Pour into glasses and immediately enjoy this berry banana smoothie.

Nutritional Value (2 Servings)

Energy Value: 230 calories
Protein: 6 g
Fat: 4,5 g
Carbohydrates: 47 g
of which sugars: 27 g

3. Banana and oatmeal smoothie

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Ingredients (for 2 servings)

  • 2 ripe bananas
  • 100 g oatmeal (small type)
  • 70 g almonds
  • Half a cup of low fat yogurt
  • 3-4 ice cubes

Preparation

Put all the ingredients in a blender and mix until a uniform mixture is obtained. Pour into bowls and enjoy a great smoothie that can serve as a breakfast or meal before physical activity.

Nutritional value (2 servings)

Energy Value: 380 calories
Protein: 12 g
Fat: 15 g
Carbohydrates: 53 g
of which sugars: 19 g

4. Chocolate banana protein smoothie

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Ingredients (for 2 servings):

  • 1 Banana
  • 1 – 1,5 Cup of low fat milk
  • 2 Teaspoons cocoa powder (unsweetened)
  • 1 Tablespoon of peanut butter
  • 1 Measure of whey protein (chocolate flavor)

Preparation

Put all the ingredients in a blender and mix until a uniform mixture is obtained. Pour into glasses and immediately enjoy a protein superfood smoothie.

Nutritional Value (1 serving):

Energy Value: 290 calories
Protein: 13 g
Fat: 9 g
Carbohydrates: 45 g
of which sugars: 28 g

5. Superfood smoothie

Ingredients (for 2 servings):

  • 1 – 1,5 up of coconut juice
  • 115g Of fresh pineapple
  • 1/3 Smaller avocado
  • 0.6 ml of yogurt
  • 4-6 Leaves of fresh basil
  • 1 Teaspoon of chlorella
  • 1 Teaspoon of chia seeds
  • 1 Teaspoon of powdered kitten
  • 1 Teaspoon of pollen (except for people allergic to pollen)
  • 1 Teaspoon of squeezed lemon
  • Little salt
  • Sweetener if desired

Preparation

Put all the ingredients in a blender and mix until a uniform mixture is obtained. Pour into glasses and enjoy the ultimate superfood smoothie right away.

Nutritional value (1 serving)

Energy Value: 324 calories
Protein: 13 g
Fat: 15 g
Carbohydrates: 39 g
of which sugars: 22 g

A banana-containing smoothie is a great choice to start the day with as it will give you energy for the activities that follow. Also, this smoothie is a good choice as a meal before physical activity as you will need the energy that a banana (and other ingredients) will give you during your workout.

Banana Smoothie is not advised before bedtime, because this is a time when it is recommended to eat a carbohydrate-free meal that is high in bananas.