Ingredients:
- 1 ripe banana
- 1 cup of low-fat yogurt or plant-based milk (almond, coconut or oat)
- 1/2 cup of fresh or frozen berries (blueberries, strawberries or raspberries)
- 1 tablespoon of flax seeds or chia seeds
- 1 teaspoon of honey or maple syrup (optional)
- Ice (optional)
How to make it:
- Cut the banana into pieces.
- Place all the ingredients in a blender.
- Blend until smooth.
- For a colder drink, add ice and blend again.
- Pour into a glass and enjoy!
The benefits of banana
Bananas contribute a range of vitamins and minerals, including vitamin C, vitamin B6 and potassium. Here are some of the roles these nutrients play:
- Potassium: supports normal muscle, nerve and heart function and helps regulate blood pressure.
- Vitamin B6: is important for metabolism and normal nervous system function.
- Fibre: supports digestion and can help you feel fuller.
The benefits of the smoothie
A smoothie made with banana and other whole ingredients provides a range of nutrients:
- Antioxidants: fresh and frozen berries contain plant compounds that help protect cells from oxidative damage.
- Omega-3 fatty acids: flax and chia seeds contain the plant-based omega-3 fat ALA, which contributes to a varied diet.
- Protein: yogurt adds protein, which is important for muscles and other tissues. The protein content of plant-based milk varies, and almond, coconut and oat drinks often contain less than yogurt.
When to enjoy it
- At breakfast: A smoothie is a quick, nutritious breakfast option. Its carbohydrates provide energy, while its fiber and, depending on your ingredients, protein can help with fullness.
- After a workout: A banana smoothie can contribute carbohydrates, fluid and potassium to your recovery meal after physical activity.
- As a snack: Enjoy it during the day when you would like a nourishing snack to keep you going between meals.
30 May 2024
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