Peanut Butter Banana Smoothie

I love a smoothie after a workout. It’s cold, refreshing and quenches my thirst. My friend over at We Are 2fit2 Quit said something the other day that I loved…are we “enjoying life” or “destroying life” with our eating habits. This drink is definitely a delicious and nutritious combination for “enjoying life”.

Peanut Butter Banana Smoothie

 

Combining the right ingredients you can easily create a treat that has great nutritional benefits. This smoothie combines peanut butter, banana, almond milk, and flax. These ingredients give you protein, potassium, calcium, and fiber.

Here’s the breakdown…

Peanut Butter Nutrition

Peanut butter contains monounsaturated fat which helps lower triglycerides, good HDL cholesterol and regulate blood insulin levels. Peanut butter is a good source of protein and provides us with niacin, vitamin E, magnesium and phosphorus. It also has antioxidants.

2 Tbsp

Calories 187
Protein 9 g
Calcium  13 mg
Magnesium 61 mg
Phosphorus 133 mg
Potassium 241 mg

 

Bananas Nutrition

Bananas are famous as a good source of potassium which, helps maintain normal blood pressure and good bone health.

1 small

Calories 90
Potassium 362 mg
Vitamin A 65 IU
Magnesium 27 mg
Phosphorus 22 mg
Folate 20 µg
 

Flax

Flax provides Omega-3, alpha-linolenic acid (ALA) fatty acids. Omega-3 Fatty acids are also called essential fatty acids because they can not be produced by our body.  Essential fatty acids are important because they are needed for many functions in our body.  

Omega-3 fatty acids are converted to eicosonoids. Eicosonoids from Omega-3′s are hormone-like compounds that help regulate blood pressure, blood clotting, aid in growth and development of cells, needed for vision and brain development, and maturation of nerves. 

Milled Flax Nutrition

Calories 70
Protein 3 g
Magnesium 50 mg
Phosphorus 90 mg
Potassium 114 mg

 

Peanut Butter Banana Smoothie
Shared By: 
Serves: 2
 
Ingredients
  • 1 cup ice
  • 1 cup skim milk
  • 1 ripe banana
  • 2 Tbsp reduced fat peanut butter
  • 2 Tbsp milled flax
  • 1 tsp vanilla extract
Instructions
  1. Add ingredients into blender in the order listed.
  2. Blend until smooth.
  3. Enjoy!

 

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Peanut Butter Banana Smoothie

 

This Peanut Butter Banana Smoothie is amazing!  It is loaded with great nutrients, protein and fiber to recharge and keep you full.

 

Do you have a favorite drink you enjoy after a workout?

 

 

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Sources:
The Perks of Peanut Butter http://www.environmentalnutrition.com/issues/30_3/enonfoods/151492-1.html
http://ndb.nal.usda.gov/ndb/foods/show/2178
http://ndb.nal.usda.gov/ndb/foods/show/4757

 

 


Comments

  1. I know I do! Its the Strawberry Shortcake Smoothie

    Its perfect for replacing muscle fuel, repairing damaged muscle tissue, and helping with my recovery.

    A little birdy told me… :)

  2. Olivia says:

    Does this smoothie have any iron? I made it today and it was yummy

    • Hi Olivia, this is one of my long time favorite. It does a few milligrams of iron from the banana and the peanut butter. I’m glad you liked it :D

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