This banana smoothie recipe is rich in many nutrients including Potassium, Calcium, Magnesium, Vitiman B6 and B12, Vitamin C, and dietary fibre. It is fairly low in fats including saturated fats (even though whole milk is used) and cholesterol, with a nice moderate energy intake. This is an ideal start top the day or a pick-me-up boost during the day.
This banana smoothie is nutritious, delicious and beneficial for you on so many levels. It only takes about 2 minutes to make as is great for busy working people and parents on the run who want to stay trim and healthy.
So if you have a free minute or two grab the ingredients and make one now. Then you’re done and dusted!
Makes 1 serve, 500ml, 3 cups, 24oz.
- Banana x1
- Whole Milk (3.4% fat) 1/2 cup (125ml)
- Yoghurt 1/4 cup (70ml) – plain, vanilla or honey
- Vanilla Essense 1 cap (2ml)
- Honey 1 tsp (optional – not required if you use honey yoghurt)
- Crushed Ice 5 cubes (optional for an extra cold smoothie in Summer)
- Cinamon Powder Ground
- Mint x1 Sprig
- Measuring cup 1/2 cup 125ml
- Tall glass 500ml
Place banana into blender. Add milk, yoghurt, vanilla essense and honey. Blend until creamy smooth. Gently and carefully rock blender and also change speeds up and down to ensure you minimise lumps, especially from the banana. Pour into a tall glass. Sprinkle ground cinnamon on top and add a sprig of mint. Then drink and enjoy!
- One Banana is a great source of Potassium 10% of daily intake*, Dietary Fibre 10%, Vitamin C 14%, Vitamin B6 20% and Magnesium 6%. No Fats (including nil saturated fat), no Cholesterol, no Sodium. Low in calories at 89 calories or 340 kilojoules.
- 125ml of Whole or Full Cream Milk (3.4% fat) is rich in Calcium 12% of daily intake*, Protein 8%, Vitamin B12 6% and Magnesium 2%. Whole milk is actually low in Fat with typically only 3.4% by volume with Saturated Fat at 11% of daily intake. It is also low in Cholesterol 4%*. Plus whole milk taste so much better in smoothies than skim milk. But adjust to suit your taste and dietary rquirements. Energy at this serving is about 80 calories or 330 kilojoules.
- 70ml of Yoghurt (Nestle Ski D’Lite Vanilla Sensation 99% fat free Yoghurt was used) which is high in Protein 6% of daily intake*, Sugars 10% and Calcium 12%. It also contains 25 million probiotics in every teaspoon which would be 100 million+ in this serving.
- Vanilla Essense although sweet actually has no sugars but some Potassium, Carbohydrate and Magnesium but at very low levels in this small serving.
- Honey (Woolworths Homebrand Australian Honey was used) is high in sugars and energy. Although with one teaspoon at 30 calories or 130 kilojoules the additional energy is fairly low. This banana smoothie is fairly sweet without honey, so add it if you really are a sweet tooth.
- Ground Cinnamon is a sweet, mild spice widly used in the Middle East and Asia which at one teaspoon is very rich in Dietary Fibre 5% of dietary intake*, Calcium 2% and Iron 1% given the small quantity used in this recipe. However be careful you buy Cinnamon Ground and not Cinnamon Sugar powder which is 87% sugar and only 7% Cinnamon.
- Mint Leaves are a great source of Vitamin A, Vitamin C, Calcium, Iron, Dietary Fibre, Magnesium and Potassium. However with a sprig of about 2 leaves these values are very negligible. But it has a great taste addition to this delicious Banana smoothie drink.
* Daily Intake is based on a daily dietary intake of 2,000 calories or 8,400 kilojoules. Your daily intakes maybe higher or lower depending on your energy needs. Sources USDA National Nutrient Database at the United States Department of Agriculture
Tell us your variations of the this recipe below. What’s your favourite Banana Smoothie recipe?