Post-Workout Wonder
Peanut Butter Banana Smoothie
with Cinnamon
(20 votes)
(20 votes)
Peanut Butter Banana Smoothie - Nutritious protein kick that tastes great! Photo: Iris Lange-Fricke
Health Score:
67 / 100
Difficulty:
very easy
Difficulty
Preparation:
5 min.
Preparation
Calories:
455
calories
Calories
Healthy, because
Even smarter
Nutritional values
The dietary fiber from peanuts and oatmeal ensure a slow rise in blood sugar and, like the high protein content in cottage cheese, long-lasting satiation.
This protein shake keeps at least one day in the refrigerator, so that it can be prepared ahead of time.
1 glass contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 455 cal. | (22 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 3.8 g | (15 %) | ||
| Roughage | 5.9 g | (20 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 18 μg | (30 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 26.2 μg | (58 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 889 mg | (22 %) | ||
| Calcium | 312 mg | (31 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 84 mg | |||
| Cholesterol | 8 mg |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 1 Banana (ripe)
- 2 Tbsps Cottage cheese
- 2 ozs old fashioned Oats
- 3 Tbsps creamy Peanut butter
- 2 tsps Maple syrup
- ¼ tsp cinnamon
- 10 ozs lowfat milk
Preparation
Kitchen utensils
1 Immersion blender or food processor / blender
Preparation steps
1.
Peel the banana. Blend with cottage cheese, oatmeal, 2 tbsp. peanut butter, maple syrup, cinnamon, and milk in a blender until smooth.
2.
Scrape the rest of the peanut butter with the back of a teaspoon and coat the inside of the glasses with it.
3.
Pour the drink into the prepared glasses and serve. Dust with additional cinnamon, if desired
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