Healthy Banana Shake Recipe
Ingredients:
- Banana: 1 medium (118 grams)
- Greek Yogurt: 150 grams
- Almond Milk: 240 ml (approximately 240 grams)
- Peanut Butter: 1 tablespoon (16 grams)
- Honey: 1 teaspoon (7 grams)
- Chia Seeds: 1 tablespoon (12 grams)
- Ice Cubes: 6-8 cubes (optional)
Instructions:
- Prepare the Ingredients:
- Peel and slice the banana.
- Measure out the Greek yogurt, almond milk, peanut butter, honey, and chia seeds.
- Blend the Ingredients:
- Place the banana slices, Greek yogurt, almond milk, peanut butter, honey, and chia seeds into a blender.
- Add the ice cubes if you prefer a colder, thicker shake.
- Blend Until Smooth:
- Blend on high until the mixture is smooth and creamy.
- Check the consistency and add more almond milk if needed to reach your desired thickness.
- Serve:
- Pour the shake into a glass.
- Optionally, garnish your banana shake with a sprinkle of chia seeds or a banana slice on the rim.
Nutritional Information (Per Serving):
- Calories: Approximately 350 kcal
- Protein: 17 grams
- Carbohydrates: 50 grams
- Sugars: 28 grams (natural sugars from banana and honey)
- Fat: 11 grams
- Saturated Fat: 2 grams
- Fiber: 6 grams
Health Benefits of Banana Shake Each Ingredient:
- Banana:
- Nutrients: Rich in potassium, vitamin B6, vitamin C, and dietary fiber.
- Benefits: Helps regulate blood pressure, supports heart health, and provides quick energy.
- Greek Yogurt:
- Nutrients: High in protein, calcium, and probiotics.
- Benefits: Supports digestive health, strengthens bones, and promotes muscle repair.
- Almond Milk:
- Nutrients: Low in calories, fortified with calcium and vitamins D and E.
- Benefits: Good for bone health, supports skin health and is a dairy-free option for those with lactose intolerance.
- Peanut Butter:
- Nutrients: Contains healthy fats, protein, and fiber.
- Benefits: Provides sustained energy, supports muscle growth, and promotes satiety.
- Honey:
- Nutrients: Natural sweetener with antioxidants.
- Benefits: Provides a natural energy boost, has antibacterial properties and can soothe a sore throat.
- Chia Seeds: Nutrients: Packed with omega-3 fatty acids, fiber, protein, and various micronutrients.
- Benefits: Improve digestive health, support heart health, and aid in weight management due to their filling nature.
Additional Health Benefits: Banana Shake
- Energy Boost: This shake is an excellent source of carbohydrates and protein, making it ideal for a post-workout recovery drink or a quick breakfast option to start your day with energy.
- Digestive Health: The combination of fiber from the banana, yogurt, and chia seeds promotes healthy digestion.
- Heart Health: Potassium from the banana and omega-3 fatty acids from chia seeds support cardiovascular health.
- Muscle Recovery: The high protein content aids in muscle repair and recovery, especially beneficial after exercise.
Information on Bananas:
Bananas are one of the most widely consumed fruits in the world for good reason. They are packed with essential nutrients that can have a protective impact on health. A medium banana (about 118 grams) provides:
- Calories: 105
- Carbohydrates: 27 grams
- Fiber: 3 grams
- Sugar: 14 grams (natural sugars)
- Protein: 1 gram
- Fat: 0.3 grams
- Potassium: 422 mg (12% of the Daily Value)
- Vitamin B6: 0.5 mg (25% of the Daily Value)
- Vitamin C: 10.3 mg (17% of the Daily Value)
- Magnesium: 32 mg (8% of the Daily Value)
Health Benefits of Bananas:
- Heart Health: The high potassium and low sodium content help maintain healthy blood pressure levels.
- Digestive Health: Bananas contain dietary fiber, which helps regulate the digestive system and can prevent constipation.
- Energy Source: The natural sugars (fructose, glucose, and sucrose) provide a quick and sustained energy boost, making bananas a popular choice for athletes.
- Mood Improvement: Bananas contain tryptophan, an amino acid that the body converts to serotonin, which can help improve mood and reduce stress.
- Weight Management: Their fiber content promotes a feeling of fullness, helping to control appetite and manage weight.
Incorporating a banana shake into your diet is an easy and delicious way to enjoy the numerous health benefits of banana shake while providing your body with essential nutrients.