|Nutrition Facts (per serving)|
|Servings: 2 to 3|
|Amount per serving|
|% Daily Value*|
|Total Fat 13g||17%|
|Saturated Fat 3g||13%|
|Total Carbohydrate 69g||25%|
|Dietary Fiber 7g||27%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Smoothies are a great way of packing a lot of nutrition into a to-go meal, filling breakfast, or snack. Our peanut butter and banana smoothie is a simple recipe that requires very few ingredients and just 10 minutes of your time, perfect as a last-minute choice. Fiber-rich bananas, pineapple, peanut butter, honey, and the milk of your choice combine into a thick and creamy beverage that everyone will love. However, if you don't have frozen fruit, use fresh but do add more ice into the blender to obtain that perfect texture we all love in smoothies.
If you're used to freezing bananas on a regular basis, you know that having a ziptop bag packed with frozen bananas is an excellent ally in the kitchen, and not only for smoothies. You can bake and cook with frozen bananas, so if you have one too many at the edge of being too ripe at the same time, peel, slice, and freeze a few for later use. Add them frozen to breakfast muffin batter so they will cook into chewy chunks in the oven. You can blend them with a bit of water to make vegan ice cream, adding any toppings to your liking. Or just eat them on their own as a refreshing and filling snack. Bananas are a great source of vitamins and minerals at a very low cost. They are also high in many compounds that protect the human body from oxidative stress and are highly regarded as a great aid for digestive issues.
This is a vegetarian and naturally gluten-free recipe, and although we use soy milk you can use any other plant-based beverage that you like, such as oats or rice. If you'd rather a dairy-full approach, use regular milk. For a thicker texture, use more ice or replace with full-fat coconut, almond, or cashew yogurt. If you want to make a 100 percent vegan treat, simply replace the honey with maple syrup, monk fruit, or agave. These ingredients make 2 to 3 servings depending on the size of your glass, but even if you only need one serving, do make all the recipe and freeze the leftover smoothie in popsicle molds. These are marvelous snacks to have at hand, plus they aren't loaded with sugar or additives—a healthy and easy treat.
- 2 cups frozen banana slices, approximately 2 medium bananas
- 1 cup frozen pineapple chunks
- 1 cup ice
- 1 1/2 cups vanilla soy milk
- 1/4 cup peanut butter
- 1/4 cup vanilla yogurt
- 2 tablespoons honey
Place frozen banana slices, frozen pineapple chunks and ice in the bottom of a blender or the work bowl of a food processor, fitted with a metal blade.
Pour soy milk over fruit.
Add remaining ingredients. Puree until smooth. If the blender doesn't seem to be crushing the pineapple chunks well enough, stop it. Push the pineapple down with a spoon. Restart.
Garnish with chopped roasted peanuts, if desired, and serve immediately.
Singh B, Singh JP, Kaur A, Singh N. Bioactive compounds in banana and their associated health benefits - A review. Food Chem. 2016;206:1-11. DOI: 10.1016/j.foodchem.2016.03.033