There is no denying that bananas are delicious. They are one of the most consumed fruits in the world. More than 100 billion bananas are consumed every year in the world.
Bananas are a great fruit to use in smoothies. This is why it is helpful to know about the nutrition this popular fruit offers as well as some great recipes for banana smoothies.
Nutrition Facts About Bananas
Many people shy away from bananas because they are higher in calories than other fruits. It is true that one medium banana weighing approximately 4.5 ounces contains 110 calories, there are also many nutrient of bananas that you will receive.
Here are 7 nutrients you will find in bananas:
1. Dietary Fiber
Fiber is important for several reasons. For one, it helps to keep your digestive tract moving to keep the body regular. Also, this helps keep you feeling fuller longer. A medium banana contains 3 grams of dietary fiber which is about 10 percent of your daily need for fiber.
Potassium is essential for the muscles in the body to fire properly. This is why people take potassium supplements or eat bananas when they have muscle cramps.
Also, potassium is a mineral electrolyte that helps balance the electricity in the body that keeps the heart beating. The potassium in conjunction with the low sodium levels can actually help regulate blood pressure.
This nutrient has several uses in the body. For one, it works hand in hand with potassium for muscle contractions. Deficiency of magnesium can lead to muscle cramps, poor sleep, and more. It is estimated that less than 30% of American adults get the recommended magnesium.
While there is not a lot of calcium in bananas, they do still have some. More than this, bananas have fructooligosaccharides. These are carbohydrates that have probiotic properties and help with the absorption of calcium.
5. Vitamin A
You will only find 2 percent of your daily recommended dose of Vitamin A in bananas, but it is still important. This nutrient helps preserve the membrane around the eye. This leads to improved vision and fights macular degeneration.
6. Vitamin C
As with most fruits, bananas are a good source of Vitamin C. This nutrient is important for boosting the immune system. A serving of bananas contains about 15 percent of your daily need.
Also known as folic acid, most people attribute this nutrient to pregnancy. However, this is a nutrient that is important to a healthy body in all individuals. This is why many cereals and grains have added folic acid, a member of the B vitamins.
Bananas are high and folate and can help you get the recommended dosage.
7 Banana Smoothie Recipes
There are a ton of great recipes you can enjoy with bananas. Here you will find several recipes. Try them out or experiment on your own with your favorite combinations.
If you do not have someone to share the smoothie with (or just don’t want to share!) you can freeze the remaining smoothie for up to a week. Simply put it in a freezer safe Ziploc bag or a mason jar to maintain the freshness.
1. Strawberry Banana Smoothie
Strawberry banana smoothies are a classic and so it seemed only right for the first recipe to be a classic. To make this smoothie add in milk and honey, followed by banana. Finally add in strawberries and ice. Mix until smooth. Makes 2 servings.
2. Pumpkin Banana Vanilla Smoothie
This is a protein packed smoothie that is perfect for fall or anytime of the year. Pumpkin is also full of many great nutrients such as Vitamin K, potassium, and fiber.
It is also low in calories which is great for those on a diet.
To make this simply add the ingredients to the blender. It is best to add milk first, followed by the pumpkin and banana. From there add in the other ingredients with the last being the ice. Blend until it is smooth. It makes one serving.
3. Creamy Mango Banana Smoothie
The fruit in this smoothie recipe make the final product creamier than some of the other recipes on this list.
To make this simply add 1/4 cup of milk to the blender followed by the banana and mango. Then add in the ice. Blend until smooth. Check the consistency. If it is just right then enjoy the drink as it is. If it is too thick, then add the other 1/4 cup of milk. This makes two servings.
Related reading: 17 Mango Smoothie Recipes
4. Banana Kiwi Kale Smoothie
This is a great example of a green smoothie. Not only does the kiwi give great flavor with the banana but it also helps to add to the green color of the drink.
To make this, simply add the milk to the blender, followed by the other ingredients. Puree until it is smooth. If it seems a little thin, simply add a couple more ice cubes and blend again. This makes two servings.
5. Banana Oatmeal Smoothie
Not only is oatmeal filling, this will really taste like breakfast smoothie. It has all the flavors you associate with breakfast and can keep you full all morning long.
All you need to do is put the yogurt and honey in the blender. Then add in the bananas and oatmeal. Finally add in the almonds and ice. Blend until it is a smooth consistency. This makes two servings.
6. Coffee Banana Smoothie
If you want to get in your morning coffee while also drinking your breakfast, a coffee smoothie may be just for you.
For those who enjoy their coffee with more cream and sugar, you may want to add another teaspoon of honey to the smoothie.
To make this, start by adding the coffee, yogurt, and honey to the blender. Add in the other ingredients and blend. If it is not thick enough for your tastes, add in a couple more ice cubes and blend again. Makes two servings.
7. Anti-Aging Banana Smoothie
This anti-aging smoothie may seem like it has a lot of flavors, but they blend together deliciously.
To make this simply put the milk in the blender followed by the seasonings. Then add in the fruit and ice. Blend until it is all the ingredients are smooth. Add a couple more ice cubes if the consistency is thin. This makes four servings.
Tips for Variation in Banana Smoothies Recipes
There are a few ways you can vary banana smoothie recipes to meet your needs. Here are a few tips that can help you:
These are just some of the ways you can make banana smoothies. These deliciously nutritious fruits are perfect for your morning meal. While you may not eat them on a daily basis, they can be helpful as a part of a balanced diet.
The good news is they taste great with just about any fruit so the possibilities with your smoothies are endless.