Creamy chocolate banana peanut butter (peanutbutter) smoothie
The recipe is tasty and indulgent. Banana is the base sweetener in this recipe. Use over-ripe banana if possible.
You buy a bunch of bananas, intending to eat them before they brown. The week goes by, and those bananas start to spot before you know it. Then they stink up the kitchen, begging you to use them.
Many people would see this as a perfect opportunity to make banana bread. Not all of us have the time to bake or want to eat sugary bread. So what can you do with the bananas? You could peel and freeze them. This will prepare them for nice-cream or other recipes.
This is a recipe for a creamy chocolate banana peanut butter (peanutbutter) smoothie. It is tasty and indulgent.
You could make a banana smoothie if you only have one lonely banana left. Over-ripe bananas have more sugar in them than green or yellow bananas. This will help to give your smoothie natural sweetness.
How Much Sugar is in Bananas Table
Ripeness | Sugar Content (per 100 grams) |
Under-ripe (Green) | 2-4 grams |
Ripe (Yellow) | 14-17 grams |
Over-ripe (Brown) | 18-21 grams |
Potential Health Benefits of Smoothie
Digestive Health: The dietary fibre from banana, cauliflower, and oat milk can support digestive health. Fiber promotes bowel regularity and aids in the prevention of constipation.
Bone Health: Calcium (especially if using fortified oat milk) is essential for maintaining healthy bones and teeth. The smoothie provides a good dose of this mineral.
Muscle and Nerve Function: Potassium, abundant in bananas, aids in muscle contractions and nerve function. It also helps balance fluid in the body and offsets some of sodium's potential adverse effects on blood pressure.
Energy and Metabolism: The B vitamins, particularly B3 (niacin) and B6, play roles in energy production and metabolic processes.
Heart Health: Magnesium, found in several ingredients, benefits heart health. It helps regulate heart rhythm and can play a role in maintaining healthy blood pressure levels.
Antioxidant Protection: Cacao powder is rich in flavonoids and other antioxidants that protect cells from damage by free radicals. Vitamin C from bananas and cauliflower also has antioxidant properties.
Brain Health: Choline from cauliflower is essential for neurotransmitter synthesis and maintaining the structural integrity of cell membranes, particularly in the brain.
Mood Enhancement: Theobromine in cacao powder is a mild stimulant that can boost mood. Additionally, bananas contain tryptophan, which can be converted to serotonin, a mood-regulating neurotransmitter, in the body.
Reduced Inflammation: Cauliflower contains antioxidants and anti-inflammatory compounds that can help reduce inflammation.
Weight Management: The protein from oat milk, combined with fibre from other ingredients, can help keep you feeling full, potentially assisting with weight management by reducing overeating.
Healthy Fats: Peanut butter offers healthy monounsaturated and polyunsaturated fats, which can benefit heart health.
Total Nutritional Profile of Recipe
Approximate values, based on using oat milk.
Approximate total per serve:
Calories: 176
Carbohydrates: 27g
Sugars: 12g
Protein: 5.65g
Fat: 7.35g
Dietary Fiber: 3g
Vitamins
Vitamin C: 5mg
Vitamin E: 1mg
B3 (Niacin): 1mg
B6: 0.25mg
Minerals
Calcium: 150mg
Magnesium: 40mg
Potassium: 250mg
Phosphorus: 75mg
Ripe banana smoothie recipe
Serves 2
Ingredients:
1 ripe banana
½ cup water
1 cup plant-based milk (e.g., almond milk, soy milk, oat milk)
1 cup frozen cauliflower
1 tablespoon peanut butter
1 tablespoon cacao powder
Instructions:
Peel the banana and place it in the blender.
Add the frozen cauliflower, plant-based milk, peanut butter, and cacao powder to the blender.
Blend all the ingredients until smooth.
Pour into a glass and enjoy immediately.
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