By blending fruits and vegetables, we break down nutrients, helping the body to process them slowly so that blood sugar levels do not rise sharply. The banana smoothie healthy recipe is saturated and is an ideal breakfast or snack between lunch and dinner.
The big benefit of the smoothie is that we can add other ingredients to their preparation.
If you’re worried about blood sugar fluctuating, try adding vegetables like cucumbers, spinach, or lettuce. These vegetables are rich in water and have low calories, so they have minimal effect on blood sugar levels.
Additionally, you can increase protein levels by adding greek yogurt in thick or powdered condition. You can also add healthy fats in the form of avocados, whose seeds or almond butter.
Enhance blending with ingredients with a rich range of nutritional values such as fresh shredded ginger, macaw or cocoa powder, fresh mint, or cinnamon.
The nutritious balance of the smoothie is what makes it the perfect substitute for a meal or a great refreshing and training boost.
Regular consumption of smoothie consumes more fruits and vegetables that strengthen the immune system and reduce the risk of frequent illnesses and sudden loss of energy.
The smoothie allows us to feel full, energetically, and instantly improve the mood of the one who consumes it.
Many startups make the mistake of developing only fruit or vegetables.
The result can be too thick and hard to drink.
The secret to perfect smoothie is a balance of fruits, vegetables, and liquids.
We recommend 1/3 fruit, 1/3 vegetable, and 1/3 liquid (can be water, juice, milk).
Because fruit juice is full of vitamins and minerals it helps us stay focused and keep our minds sharp and calm.
Regular consumption of smoothie can help you forget about head problems and a feeling of drowsiness and tension.
In the end, of course, the biggest benefit is improved digestion and reduced stomach upset and bloating.
This happens thanks to the blending of fruits, which reduces the work of the digestive system, while in parallel a large number of nutrients and nutrients end up in the body.
In today’s article, we will present to you some great banana smoothie.
Why banana is certainly the first question, simply banana has excellent nutritional composition and ingredients that are very important.
A banana smoothie is a great choice to start the day as it will give you energy for the activities that follow throughout the day.
It is also a good choice for a pre-workout meal because you will need the banana energy during training.
If you’ve been making a smoothie for a while, chances are that one of the ingredients you’ve used most likely is – bananas.
Due to its nutrients, the banana is a great choice for making a great snack as the average banana (about 100 g) has 89 kcal / 372 kJ.
Bananas contain 74% water, 1% protein, 0.5% fat, 13.5% sugars, 23% carbohydrates and 3.4% fiber.They are rich in potassium and contain magnesium, calcium, fluorine, phosphorus, iron, zinc, and copper.
In addition, bananas are also rich in vitamins and contain beta-carotene, vitamin B complex, as well as vitamins C and E.
Bananas are also an integral part of making fruit juices, as it is this fruit that gives the smoothie a wonderful creamy texture and density.
We suggest you peel a banana this evening and refrigerate it.
Put lightly frozen bananas in a blender with the rest of the ingredients – this will give the smoothie extra freshness.
If you lack ideas for your favorite banana smoothie, below are some great recipes that we are sure you’ll find for yourself.
Banana smoothie healthy recipe
Required Ingredients (for 2 servings / 4 dl):
- 2 bananas (mature, can be with black spots)
- 2.3 dl low-fat milk or can also with yogurt
- 4-5 ice cubes
Method of preparation:
Put all ingredients in a blender and blend until you get a homogeneous mixture.
Put this prepared mixture into cups and you can immediately enjoy the beauty of banana smoothie.
Nutrition (1 serving / 2 dl):
Energy Value: 180 calories
Protein: 5g
Fat: 4.5g
Carbohydrates: 32g
Banana smoothie healthy recipe with blueberries
Ingredients to make (for 2 servings / 4 dl):
- 2 bananas (best ripe)
- 2.3 dl low-fat milk or yogurt
- blueberries 100g (can be frozen)
- 100g blackberries (also frozen)
- 100g raspberries (also frozen)
- 2 whole strawberries (can be frozen)
- 4-5 ice cubes
Method of preparation:
Put all ingredients in a blender and mix until you get a homogeneous mixture.
Put the mixture into the cups and immediately enjoy this beautiful banana and berry bun.
Nutrition (1 serving / 2 dl):
Energy Value: 230 calories
Protein: 6g
Fat: 4.5g
Carbohydrates: 47g of which sugars: 27 g
Banana smoothie healthy recipe and oat flakes
Ingredients needed for making this crumb (for 2 servings / 4 dl):
- 2 ripe bananas
- 70g grams of almonds
- 100g oat flakes (if possible in a smaller form)
- 1dl low-fat yogurt
- 3-4 ice cubes
Method of preparation:
Put all ingredients in a blender and mix until the mixture is combined.
Serve in bowls and enjoy a great smoothie that can serve as a breakfast or meal before you start your physical activity and exercise.
Nutrition (1 serving / 2 dl):
Energy Value: 380 calories
Protein: 12 g
Fat: 15g
Carbohydrates: 53 g of which sugars: 19 g
Banana smoothie healthy recipe and chocolate
Required Ingredients (for 2 servings / 4 dl):
- 1 banana
- 2 teaspoons cocoa powder (unsweetened)
- 2.3 dl low-fat milk
- 1 teaspoon peanut butter
- 1 teaspoon of whey protein (chocolate flavored)
Method of preparation:
Put all ingredients in a blender and mix until the mixture is homogeneous and well blended.
Serve in glasses and immediately enjoy the protein superfood supplements.
Nutrition (1 serving / 2 dl):
Energy Value: 290 calories
Protein: 13g
Fat: 9g
Carbohydrates: 45g of which sugars: 28g
Smoothie with excellent nutritional value
Ingredients (for 2 servings / 4 oz):
1/3 small avocado
115g fresh pineapple
2.3 dl coconut juice
0.6 ml of yogurt
4-6 leaves of fresh basil
chia seeds 1 teaspoon
1 teaspoon of pollen (except for people who are allergic to pollen)
1 teaspoon of pressed lemon
some salt
optional sweetener
Method of preparation:
Put all ingredients in a blender and mix until uniform.
Put the mixture in the cups and immediately enjoy this super bouncy snack.
Nutrition (1 serving / 2 dl):
Energy Value: 324 calories
Protein: 13 g
Fat: 15g
Carbohydrates: 39g of which sugars: 22g
A banana stuffed with honey
Wonderful banana and honey, a very simple and healthy recipe, but also a nutritious breakfast or snack.
Ideal for the summer months when it is very hot and adults and children alike love it.
Ingredients needed for preparation
- 2 cups of milk
- 2 bananas
- 1 tablespoon of honey
- Half a cup of yogurt
- Cinnamon
- 6 ice cubes
Put all ingredients in a mixer, taking care to add the honey on the end to the mix and mix until smooth.
Serve in tall cups, garnish with banana, and sprinkle some cinnamon on top.
You can substitute bananas with other fruits, even frozen ones.
If you use frozen fruit, then you should remove the ice cubes from the recipe.
Simple and very healthy with bananas and strawberries
Strawberries
These small mild fruits are rich in heart-protecting phenols, fight cancer and inflammation.
They have a rich flavor and can be combined with many different flavors, making them the perfect ingredient for any smoothie.
Wash them thoroughly, cut the green leaves before adding them to the smoothie.
Banana
Bananas are light and contain potassium, fiber, manganese and vitamin C, making them great for children.
They help you fall asleep easier, boost immunity as well as keep calcium in the body at the level needed for proper bone development and better firmness.
INGREDIENTS
- 2 cups Strawberries
- 1 Banana
- 1 cup Milk
- 3-4 ice cubes on request
Put all ingredients in a blender and blend and it will be ready in a minute! All you have to do is enjoy the wonderful smoothie.
Smoothie with banana and ginger
Ingredients needed to prepare this healthy smoothie:
- one banana
- 1 orange
- 1 cup yogurt
- Small root ginger
- ¼ teaspoon of cinnamon
Preparation:
First slice the orange into slices.
Also, peel the small ginger root first and then finely chop it.
Chop the banana then and mix well with all the other ingredients in a blender.
You can also add a little mango or a teaspoon of honey if you like.
In the end, you just have to enjoy the smoothie.
Final word
Enjoy today’s banana smoothie and share your recipes with your friends.
Of course, our goal in this presentation is to enjoy together the health benefits of consuming a great banana smoothie.
