Wednesday, October 7, 2015

Peanut Butter Banana Smoothie Recipe (Vegan)

This is my recipe for my usual morning smoothie that I make and have for breakfast on my commute. It is super filling, very nutritious, tastes like a delicious milkshake, and it's vegan.

Ingredients: ice, a banana, baby spinach, peanut butter, chocolate protein powder (optional), oats, almond milk, and a blender
Note: this recipe makes one serving. (about 500 ml)

1. crush four ice cubes in the blender.
This is to make it cold. Make sure you crush the ice before adding the rest of the ingredients otherwise you will have ice chunks throughout your smoothie.

2. break up a banana and add to blender.
Bananas are a good source of potassium, fiber, manganese, vitamin B6, vitamin C, and natural sugar. They give you lots of energy.

3. add a handful of baby spinach to the blender.
Spinach is a superfood which means it has tons of good stuff that your body needs, like vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C to name a few.
If you are a vegetarian or vegan it is really important to eat leafy greens to get that good calcium and iron into you. If you think it is gross to put spinach in a smoothie, the sweetness of the banana and almond milk and the richness of the peanut butter totally overpower the spinach and you can't even taste it.
4. add a spoonful of oats to the blender. 
I just use regular rolled oats so you can just throw them right in the blender. If you use steel cut oats you have to do a bit more prep and soak them overnight. Oats are a great source of fibre and protein with lots of health benefits including lower cholesterol. I add them to the smoothie to thicken it a bit, and to make it more filling. 

5. *optional* add about 1/4 spoonful of protein powder.
I use this chocolate flavored hemp fiber powder. It's just more protein and fiber. It makes the smoothie a bit more filling so you won't be hungry for a few hours, and gives it a bit more flavor. 

6. add a spoonful of peanut butter
Peanut butter gets a bad rap because it is high in saturated fat. But it is also high in protein, iron, fiber, and vitamin E. and it's delicious! I am a big fan of peanut butter. Like any food, I think it's important to control the portion you eat and try to create a balanced diet so you aren't deficient in anything and you aren't getting too much of the bad stuff. Go peanut butter!

7. add almond milk. 
I just eyeball it, then add more if the smoothie is too thick, but if you want to measure I suggest using the cup you'll be drinking your smoothie out of and filling it about 1/2 full, then pouring that into the blender.
Almond milk is a good source of calcium, iron, magnesium, vitamin B12, vitamin D, vitamin A, vitamin E, and protein. And it's delicious and vegan!

8. blend to your desired thickness. 
The more spinach you add, the greener it will be, but the peanut butter and protein powder make it look kind of brown. Might look gross, but it is super yummy!


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