Post-Workout Wonder

Peanut Butter Banana Smoothie

5
Average: 5 (10 votes)
(10 votes)
Peanut Butter Banana Smoothie

Peanut Butter Banana Smoothie - Nutritious protein kick that tastes good! Photo: Iris Lange-Fricke

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Health Score:
7,9 / 10
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)
Calorie455 kcal(22 %)
Protein29 g(30 %)
Fat16 g(14 %)
Carbohydrates48 g(32 %)
Sugar added3.8 g(15 %)
Roughage5.9 g(20 %)
Vitamin A0 mg(0 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.1 mg(18 %)
Vitamin K18 μg(30 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.7 mg(64 %)
Niacin10 mg(83 %)
Vitamin B₆0.6 mg(43 %)
Folate81 μg(27 %)
Pantothenic acid2 mg(33 %)
Biotin26.2 μg(58 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C12 mg(13 %)
Potassium889 mg(22 %)
Calcium312 mg(31 %)
Magnesium121 mg(40 %)
Iron2.6 mg(17 %)
Iodine28 μg(14 %)
Zinc2.9 mg(36 %)
Saturated fatty acids4.3 g
Uric acid84 mg
Cholesterol8 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
6 ounces Banana (1 ripe)
2 tablespoons Cottage cheese
2 ounces tender Oats
3 tablespoons Peanut butter
2 teaspoons Maple syrup
¼ teaspoon cinnamon
10 ounces milk
How healthy are the main ingredients?
BananaOatsPeanut butterCottage cheeseMaple syrupcinnamon
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 carefully into the prepared glasses and serve.