Bananas are a fruit that originated in Southeast Asia and are now grown all over the world in warm climates.The Cavendish variety is the most common type found in grocery stores .Exceptionally healthy, convenient, delicious, this makes them an excellent choice for anyone interested in eating healthy.

Did you know bananas are high in fiber (soluble and insoluble fiber ) , antioxidants , vitamins ( C , B6 ) and minerals ( Potassium , Magnesium) . Did you know that eating bananas may improve digestive health, boost heart health, support weight loss , enhance kidney health and speed recovery after exercise ?

Today we will go over three yummy Banana smoothie recipes and show you the benefits of drinking banana smoothie  .

On this page:

How Do You Make A Banana Smoothie ? (Recipes )

Peanut Butter Banana Smoothie Recipe : 

Peanut butter and banana is a fan favorite when it comes to flavor combos. This yummy Peanut Butter Banana Smoothie is suitable for breakfast, lunch, dessert, or snacking at any time.

Ingredients : (4 Servings )

  • 2 Frozen bananas chunks
  • 1/2 cup natural peanut butter
  • 2 cups unsweetened almond Milk
  • 2 teaspoon vanilla extract
  • 2 cups ice cubes

Nutritional values (per serving) :

Serving : 250ml  calories : 275 ; protein 12g; carbohydrates 30g ; fat 18 g; cholesterol 0mg; sodium 101mg.

Method : 

Blend all ingredients until smooth and enjoy! Have a wonderful day and stay healthy!


Photo: peanut butter banana smoothie by Pseph under Creative Commons 2.0

Apple Banana Smoothie Recipe  :

This green Banana Apple smoothie recipe combo is easy to make and tastes super yummy. The recipe is also very popular with the little ones and gives you the energy you need before your workout

Ingredients : (2 Servings )

  • 1 peeled banana cut into chunks and frozen
  • 1 small apple without stem
  • 1 peeled avocado
  • A handful of (baby) spinach
  • A piece of ginger
  • 0,3l (~10oz) of water

Nutritional values (per serving) :

Serving : 250ml  calories : 261 ; protein 5g; carbohydrates 40g ; Total Fat 12.2g ;  Saturated Fat 2.4g  ; cholesterol 0mg; sodium 86mg.

Method : 

Blend all ingredients until smooth and enjoy! If the smoothie is too thick, add a little more liquid milk or water. Blend again until everything is well combined. Have a wonderful day and stay healthy!


Mango Banana Smoothie Recipe  :

Sweet, creamy, and essentially like sunlight in a cup.This tasty, healthy mango-banana smoothie is vegan, dairy-free, and gluten-free.

Ingredients : (2 Servings )

  • 1 peeled banana cut into chunks and frozen
  • Half a peeled lime
  • 1 peeled mango
  • A piece of ginger
  • 1 peeled and pitted avocado
  • 0,3l of water (~10oz)

Nutritional values (per serving) :

Serving : 250ml  calories : 306 ; protein 4g; carbohydrates 49g ; Total Fat 14.3g ;  Saturated Fat 2.1g  ; cholesterol 0mg; sodium 10mg.

Method : 

Blend all ingredients until smooth and enjoy! If the smoothie is too thick, add a little more liquid milk or water. Blend again until everything is well combined. Have a wonderful day and stay healthy!

What Are The Benefits Of Banana Smoothie ?

Bananas are high in antioxidants, vitamins, minerals, and fiber.All of these things can assist sustain a healthy system and may lower the risk of some cancers.

Now What are the benefits of drinking Smoothies With Bananas?

Bananas smoothie Benefits  :

  • Contains a lot of nutrients : A banana contains mostly water and carbohydrates and has roughly 112 calories. Also bananas come packed with vitamins , antioxidants and a decent quantity of fiber. A single medium-sized banana have (Provided by USDA ) :

    • Calories: 112
    • Fat: 0 grams
    • Protein: 1 gram
    • Carbs: 29 grams
    • Fiber: 3 grams
    • Vitamin C: 12% of the Daily Value (DV)
    • Vitamin B6 : 25% of the Daily Value (DV)
    • Riboflavin: 7% of the DV
    • Folate: 6% of the DV
    • Niacin: 5% of the DV
    • Copper: 11% of the DV
    • Potassium: 10% of the DV
    • Magnesium: 8% of the DV
  • Can improve heart health : Did you know that only a small percentage of people consume enough potassium ?  You get 450 milligrams of potassium from a medium banana, which is 10% of your daily need . Higher intakes of This mineral were linked to a considerably lower risk of heart disease ( lower your risk of stroke)  according to a study. Also Foods high in potassium help you eliminate more sodium when you pee, which lowers your blood pressure. Additionally, potassium relaxes the walls of your blood vessels, which lowers your blood pressure.

    Did you know that lack of magnesium may increase the risk of heart disease, raise blood pressure, and increase blood fat levels ? Bananas have 8% of the daily value (DV) for magnesium.

  • Rich in Antioxidants  : Every Banana has a significant concentration of antioxidant compounds including flavonoids and amines , which may aid in preventing oxidative cell damage brought on by free radicals .Source : ncbi.nlm.nih.gov  Also  Numerous health advantages, including a decreased risk of heart disease and degenerative diseases, are associated with these antioxidants.

  • Could benefit digestive health : A ripe banana of average size has 3 grams of dietary fiber,that is around 10% of what you require each day. .Unripe bananas are high in resistant starch.These Prebiotics function similarly to insoluble fiber, which can help keep your bowels running smoothly. Also Prebiotics are resistant to digestion and end up in the big intestine , where they feed the good bacteria in your gut . Source : pubmed.ncbi.nlm.nih.gov

    In Addition both ripe and unripe bananas contain pectin, a fiber that might ease constipation and soften stools. Source : pubmed.ncbi.nlm.nih.gov

  • May lower blood sugar levels : Bananas are rich in both soluble fiber and resistant starch . These two types of fiber may work together to lower your blood sugar levels after eating. Additionally, they could control your hunger by delaying stomach emptying. Source : pubmed.ncbi.nlm.nih.gov  Although persons with diabetes can eat bananas,but  it’s not advisable to eat a lot of them at once.

  • May help with weight loss : We will explain you this below Is Having Banana Smoothie Good For Weight Loss ?

  • Might enhance kidney health : Powerful potassium : Potassium is essential for maintaining good kidney function and bananas are a fantastic source of potassium, with a medium-sized banana offering 10% of the DV.  On the other hand, too much potassium is bad for people who have renal issues (late stage kidney disease , on dialysis ). To find out how much you should consume, consult your doctor.

    One study found a relationship between potassium and lower blood pressure and a slower progression of renal disease in over 5,000 individuals with early-stage chronic kidney disease. Source : pubmed.ncbi.nlm.nih.gov and healthline.com

  • Quicker recovery after exercise and workout: : Bananas are a fantastic source of carbohydrates and also provide significant levels of healthy substances including dopamine and polyphenols.Eating a banana after a workout may help enhance muscle glycogen generation, decrease inflammation, and potentially even help your body use protein more effectively, resulting in a faster recovery. Those who want to improve their performance may gain the most from eating a banana before or during a workout. Those who want to maximize their recuperation may benefit the most from eating the fruit after a workout. Source : healthline.com

    According to one research, male cyclists who ate a banana before riding went faster and recovered faster than those who only drank water. Source : ncbi.nlm.nih.gov

Can You Freeze Banana For Smoothies ?

The short answer is  : Yes  . The real question is How to freeze bananas for smoothies ? There are 2 ways

Freeze banana slices :

  • Peel the bananas, then cut them into 1-inch chunks or  1/4-1/2 inch rounds .
  • Arrange the slices on a large baking sheet coated with parchment paper in a single layer. Place the pan in the freezer for 2 to 3 hours, or until the slices are firm.
  • Place the frozen slices in a lidded airtight container or into a freezer safe bag( remove air from the bag). Freeze them for up to 3 months until ready to use for the finest flavor.

Freeze whole bananas :

Peel the bananas beforehand before freezing them whole.Put the entire bananas in a big container and cover it with a tight lid. Place them in the freezer, where they can stay for up to three months.

Is Having Banana Smoothie Good For Weight Loss ?

The short answer is no studies has directly confirmed the weight loss effects of bananas smoothie in humans .But it can help in  weight control and we will explain you how :

  • First , the average banana contains slightly more than 100 calories, yet it is healthful and filling. source : USDA
  • A ripe banana of average size has 3 grams of fiber. That is around 10% of what you require each day. It has frequently been demonstrated that eating more fiber-rich foods, such as those found in fruits and vegetables, can help people lose weight.
  • Also Unripe bananas tend to be filling and decrease your appetite since they are loaded with resistant starch.

Our final thought : It is true that bananas offer a number of qualities that could make it a weight-loss-friendly food . However using bananas can help in  weight control and your waistline only when it’s combined with increased physical activity and healthy modifications to your diet.

Are Peanut Butter Banana Smoothies Healthy ?

Bananas are relatively low in calories, high in fiber , potassium,  vitamins B6 and C , and filling .On the other side peanut butter (i mean natural peanut butter )  has protein , healthy fats and also loaded with fiber, vitamins, and minerals .

And the answer is yes peanut butter banana smoothies are healthy if the other ingredients of the recipe are healthy too . You can check here our peanut butter banana smoothie recipe .

Info About Banana : Nutrition Facts , Selection and Storage

Banana Nutrition Facts :

The nutrition facts for 1 medium-sized banana (100 grams) are :

  • Calories: 89
  • Water: 75%
  • Protein: 1.1 grams
  • Carbs: 22.8 grams
  • Sugar: 12.2 grams
  • Fiber: 2.6 grams
  • Fat: 0.3 grams

The following nutrition information is provided by the USDA. (source : healthline.com)

Banana Selection  & Storage : 

Here are a few tips on how to select & how to store Bananas  :

Banana Selection : 

  • The optimal time to buy bananas is when they are in the center of the ripening spectrum.
  • The optimum color is mostly yellow with a touch of green at either end.
  • Avoid bananas with bruises and look for ones that are full, plump, and have a bright color.
  • The stems and tips should be intact. The banana is not yet ripe if you cannot easily break the stem to peel it.
  • If the skin of the fruit is difficult to detach, it is most likely too starchy and bitter to consume.
  • Remember this , bananas often progresses from one stage of maturity to the next in a single day.By the way you should choose bananas based on your usage timeline and how you want to eat or utilize them.

Banana  Storage : 

  • Store bananas at room temperature away from direct heat and sunlight.
  • Put the bananas in a brown bag and keep them in a cool area (50-65F) / (10 to 18°C) to slow ripening .Although bananas may be stored in the refrigerator, the cold temperature will cause the skin to become brown. But  the fruit won’t be impacted.
  • Bananas may be frozen by simply peeling and sealing them in a plastic bag. Use your frozen bananas within two or three months for optimal results. Check previous section  How to freeze bananas for smoothies ? for more details .


Disclaimer : This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. smoothiesjuice.com does not claim responsibility for this information.

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