Bananas + water = Banana Milk. Technically this isn’t a “milk”, but it can be used exactly as you would use regular milk but in a non-dairy fashion and with more ease than making your own nut milks— which I’m still a fan of. Banana Milk takes less than 5 minutes to make, which is perfect if you’re on the go and want to add a couple nutrient dense foods to the mix to make it more satiating and calorically dense. Banana Milk is creamy, frothy, refreshing, filling and a great alternative to squeeze a little more nutrient density into your diet or even your little ones diets.
Why use banana milk? To be honest, to switch things up a bit! Homemade nut milks are great, but sometimes you want something a little more sweet and loaded with potassium and natural electrolytes. I love drinking this or pouring it over my Nourishing Muesli for a quick post-workout meal. This isn’t just for post-workout, although I’m a fan of meal timing and carbohydrate timing for specific goals, this can just as easily be enjoyed for a snack, breakfast, or even dessert.
Bananas are not just rich sources of potassium like most of us initially think of, they also contain manganese, copper, vitamin B6, and pectin which is a type of fiber that may help heal some digestive issues like stomach ulcers and overall improve bowel movements/regularity- that’s a plus in my book. Essentially Banana Milk is similar to you eating a banana, but you’re playing with bananas natural creamy characteristics that create a foamy and frothy milk when blended with water and a dash of cinnamon. I love adding cinnamon to the mix, but if cinnamon isn’t your thing you can leave it out. Cinnamon is great to use in conjunction with fruits and other carbohydrate rich foods because of it’s impact on helping control our blood sugars, and it simply tastes great.
Just because bananas are a whole food, doesn’t mean it’s a free for all. Bananas are amazing fruits, but let’s also be mindful that for most of us, having more than 1 banana in the mix may give you a little more calories and carbohydrates than your body needs- again this is different with all of our metabolisms, digestion, and of course activity level. It also matters in the grand scheme of things in the day and even the week with how many carbohydrates your body needs (p.s. if you’re still unsure what this might be, shoot me an email for a quick consultation. You may be surprised at the amount of clients I have who overeat carbohydrates more than any other macronutrient in the plant-based diet!). Check out a couple of my most recent articles I shared for The Body Book blog on carbohydrates here.
You can easily use Banana Milk poured in cereal, in oatmeal, or enjoy plain; try blending a couple of these suggestions to your Banana Milk to make it a bit more caloric dense or “balanced” if you choose to drink it solo. Here are some other ways to spruce up Banana Milk:
- 1 tablespoon hemp seeds
- 1 tablespoon almond butter
- 1 scoop of your favorite plant-based protein powder
- 1/4-1/2 cup rolled oats
- 1 tablespoon of chia or flax seed, ground
- 1 tablespoon of maple syrup, honey, or 1-2 dates to sweeten more
- 1 medium banana (may use frozen banana to keep it cold)
- 1 cup filtered water
- dash of cinnamon
- pinch of sea salt
- ice, optional
- Simply blend in a high speed blender until creamy. You may adjust the water to make this thicker or thinner by using less or more water, respectively.
- Enjoy immediately!
Try out Banana Milk the next time you’re already reaching for a banana to enjoy and just add water! Let me know how you’ve been enjoying this recipe by commenting below or tagging me in your photos- I LOVE seeing all of you recreate the recipes so keep them coming! #nutritionstripped
Have a sweet day everyone,