Fitwirr

Strawberry and banana smoothie recipe

Smoothies are one of my favorite healthy snacks on-the-go.

They’re one of the quickest ways to pack on important vitamins and minerals and meet the daily nutritional needs without actually cooking or doing an extensive meal prep. 

It's effortless to fit into your life. 

All you need is a blender and 5 ingredients, or 6 if you want it to be a meal replacement shake. 

From start to finish is just about a minute. 

It's literally made ready faster than popping a frozen breakfast into your microwave. 

The best part is, it's super delicious, fresh, and very fulfilling. 

Nutrition wise, they are low in calories and fat and got a chock full of essential nutrients you don't want to miss. 

Out of all healthy smoothie recipes out there, this strawberry banana smoothie is particularly of my favorite. It's certainly become my go-to morning meal and snack on the go in the last few years.   

There are a few reasons for it, but what strikes the chord with me the most is its simplicity and a high nutritional profile. 

Out of the 5 smoothie Ingredients, and the majority is something I usually already have on hand. And I bet you can easily find them in your kitchen too. 

Now that's a recipe we can all appreciate. 

And let's not forget, strawberry and banana together is always a delicious combo. And they compliment each other nutrition wise to provide more of much-needed nutrients and vitamins. 

So get ready to power up yourself with this healthy, delicious smoothie.

Here are the strawberry and banana smoothie ingredients: 

  1. Almond milk
  2. Banana 
  3. Strawberries
  4. Chia seeds
  5. Peanut butter powder
  6. Hemp protein powder (optional)

Let's take a look at what some of the main ingredients bring to the drink's overall nutritional profile. 

Bananas

Banana strawberry smoothie

Bananas are extremely healthy and delicious. Not to mention, they are very filling. 

They contain several essential nutrients and are beneficial for digestions, heart health, and weight loss.

Here’s a list of nutrients you can find in just one banana (1).

  • Potassium: 9% of the RDI.
  • Vitamin B6: 33% of the RDI.
  • Vitamin C: 11% of the RDI.
  • Magnesium: 8% of the RDI.
  • Copper: 10% of the RDI.
  • Manganese: 14% of the RDI.
  • Net carbs: 24 grams.
  • Fiber: 3.1 grams.
  • Protein: 1.3 grams.
  • Fat: 0.4 grams.

Not only Bananas are an excellent source of dietary fiber and potassium, but they are also a source of several powerful antioxidants properties, including dopamine and catechins. These antioxidants have been linked to many health benefits such as reduced risk of heart disease and degenerative diseases (2, 3, 4, 5).

There are about 105 calories in one whole banana. Point taken, that's a lot more than calories in blueberries or watermelon. But considering many energy bars contain upwards of 200 calories, it's still a healthy low calorie food to eat. It can also almost be in the group of snacks under 100 calories! 

Banana like most fruits consists almost exclusively of water and carbs and is near void of protein and fat. 

The secret to banana's sweetness is in its starch that turns into sugar (glucose, fructose, and sucrose) when it ripens. So more ripe the banana is, sweeter it is. Conversely, unripe green banana's carbs is still mostly starch, thus sweetness is more subtle. 

Thanks to banana's sweet flavors, no added sugar is needed to make this smoothie sweet. Sweetness is all in fruits! 

In addition to the sweetness, banana adds a smooth and creamy texture to smoothies. To keep my smoothie colder for longer, I like to use frozen bananas, but either fresh or frozen works for smoothie making. 

Strawberries

Strawberry banana smoothie

Strawberries are a "super fruit" extremely low in caloriesless than 50 calories per cup.

In it, you can find 7.4g of sugar and lots of fiber, vitamins, and mineral.

With that said, strawberries are mostly made of water, 91% to be exact. And the rest, 7.7% is carb. That's about 12 grams of carb in one cup of strawberries. Pretty low compared to many other fruits including bananas. 

Strawberries are an excellent source of vitamin C and manganese. They also provide a decent amount of folate (B9) and potassium (6, 7).

But what most people appreciate about strawberries is their high antioxidant content. Antioxidants are widely known for their anti-aging properties, but other benefits like heart health and blood sugar control are also worth noting (8, 9). 

Here is a complete strawberry nutritional profile per cup (144 grams) (10). 

  • 46 calories
  • 12g carbohydrates – 4% RDV
  • 3g fiber – 12% RDV
  • Sugars 7g 
  • protein 1g
  • potassium 220 mg —6% RDV
  • Sodium 1.4 mg —0% RDV
  • Vitamin K 3.2 mcg —4% RDV
  • Vitamin C 84.7 mg – 141% RDV
  • Calcium 23.0 mg  2% RDV
  • Folate 36.5 mcg —9% 
  • Manganese 0.6 mg —28% RDV
  • Iron 0.6 mg—3%
  • Vitamin E 0.4 mg —2% RDV
  • Thiamin 0.0 mg —2% RDV
  • Riboflavin 0.0 mg —2% RDV
  • Vitamin B6 0.1mg —4% RDV
  • Copper 0.1 mg —3% RDV
  • Total fat 0g —1% RDV
  • No cholesterol

Another really healthy thing about strawberries is their glycemic index score. It's scored 40, which is considered low (11).

What this means is strawberries would not likely to cause big spikes in blood sugar levels. For diabetic patients in need of managing blood sugar levels, it's relatively a safe food to consume. 

The bottom line is strawberries are a good source of antioxidants and nutrients that bring health benefits like lowering cholesterol, reducing inflammation, decreasing oxidative stress, and preventing certain types of cancer. 

They also help manage both blood sugar and insulin levels, which is crucial for Type I and II diabetes

Chia seeds

1 tablespoon of chia seeds

Chia seeds are amongst the healthiest super foods on the planet. 

In recent years, they have exploited in popularity and quickly became the most talked about seeds amongst health nuts. 

But it's a phenomenon with a solid base. 

These tiny black seeds are nothing but a nutritional powerhouse providing health benefits for your body and brain. 

They are seeds from a mint related plant called Salvia Hispanica, and they look like this. 

They are as little as poppy seeds— yes, very tiny. But don't be fooled by their petiteness. 

With less than a small spoon full, they can provide your smoothie a powerful nutritional punch. Trust me. 

Let's take a look at Chia Seeds' nutritional profile per ounce (28 grams) (12).

Chia Seeds: 1 ounce (about 2 tablespoons):

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.

I don't know if you spotted that, but chia contains 11 grams of fiber per 1 oz. That’s 42% of the recommended daily value. That's powerful. 

But fiber is not all. Chia seeds also contain a small amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Another plus is they are a whole grain food. Since they are often grown organically, they tend to be non-GMO and naturally gluten free, similar to quinoa.

So be sure to add chia seeds to your smoothie, especially if you are low on fiber. For me, it's a must-have for almost every smoothie, and I'm adding them to this fruit smoothie too. 

Strawberry Banana Smoothie Recipe

Strawberry banana recipe

Ingredients:

  • 1 cup almond milk
  • 1 medium banana (fresh or frozen)
  • 1 cup strawberries
  • 1 tablespoon chia seeds
  • 2 tablespoons almond butter
  • 1 scoop protein powder (optional)

Directions

1. Add all ingredients into a blender and blend on high for 45-60 seconds. Now, depending on how powerful your blender is, how you add your ingredients may matter to the consistency. If your blender is like mine and produces uneven results when ingredients not added in the right order, here is a recent post on how to make a smoothie

It shows you a step-by-step process on how to add your smoothie ingredients the right way for even consistency. 
 
2. Pour into a mason jar or any BPA-free container to take it on the go. 

3. Drink up your delicious and perfectly nutritiously balanced strawberry banana smoothie. 

The Takeaway 

This strawberry and banana smoothie is delicious and easy to put together. If you already have all your incredients prepped, it's less than two minutes to make. It's an esay way to pack on essential and much needed nutrients and vitamins, you'd otherwise have to take from other meals throughout day.

What do you think? Leave a comment below to let us know how your smoothie came out.





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