A Banana smoothie feels like the original smoothie to me. When I was a kid it was often the only option at cafes, long before the smoothie revolution took place…And it was the one we made at home with banana, soy milk and honey, with a sprinkle of nutmeg, sometimes frothy and warm..but still delicious.
Although smoothies have come a long way since then, it’s nice to revisit it and recreate it. This version is filled with extra nutrition, healthy fats and a little protein to help slow the glucose absorption from the banana..
It’s also another great option for the kiddos, when I first made this, my daughter guzzled it down and wanted another one..so that’s a win.
A bit of Banana nutrition; Why exactly are bananas so good for us?
Bananas are high in the mineral and electrolyte potassium. A medium sized banana contains around 440 mg of potassium, which is a fairly good amount for one food source. Potassium is an essential electrolyte which helps to regulate heart function and blood pressure(1).
Bananas also contain vitamin B6, vitamin C,magnesium and calcium and the soluble fibre pectin(1).
Bananas are actually really soothing to the gastrointestinal tract, the pectin soothes mucus membranes(1). They also have a cooling thermal nature according to Chinese medicine and help to treat constipation(2).
Bananas are high in carbohydrates and fructose, so it’s great to have them with some protein or healthy fats, things like nut butters, nuts and seeds like chia seeds or hemp seeds and coconut yoghurt. Adding these to a smoothie helps to slow down the absorption of glucose, keeping our blood sugar more stable.
I hope you enjoy the recipe and maybe it will bring back banana smoothie memories for you, with a little extra goodness thrown in!
Here is the recipe
Enjoy!
Banana Chia Smoothie
Equipment
- 1 Blender
Ingredients
- 1 large Frozen Banana diced Approx 1 cup
- 1 tbsp Peanut or almond butter
- 1 tbsp Coconut yoghurt
- 1 tbsp Chia seeds
- 1 cup Almond milk or other milk of choice
- 1/2 tsp Cinnamon powder use a some for sprinkles on top
- 1/2 tsp Nutmeg powder
- 1/2 cup Ice optional for serving
- 1 tsp Rice syrup for drizzling in glass optional
Instructions
- Add all the ingredients to a blender, blend on high until smooth
- Drizzle rice syrup around the edge of 2 glasses (optional), divide the smoothie into two and pour in glasses, add ice if desired.
- Sprinkle with cinnamon and any other sprinkles you might like, hemp seeds are great. Enjoy!
References;
- M.Murray and J. Pizzorno, ‘The Encyclopaedia of Healing foods, the most comprehensive, user friendly A-Z guide available on the nutritional benefits and medicinal properties of food’, p259. 2005.
- P. Pitchards ‘Healing with Whole Foods, /Asian Traditions and Modern Nutrition’ p617, 3rd Edition, 2002, North Atlantic books
Disclaimer; The information provided in this blog post is for educational purposes only and is not intended to diagnose, treat or influence any medical decisions. Please speak to a medical professional if anything comes up.
