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Eat Well Jun. 26. 2014
Beverages

Banana Milk

Jun. 26. 2014
Beverages
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

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:

Add-ins //

  • 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

 

Banana Milk
Recipe Type: to drink
Author: McKel Hill, MS, RD, LDN
Prep time:
Total time:
Serves: 1
A delicious and simple non-dairy milk using only bananas and water. GF VGN Raw Paleo
Ingredients
  • 1 medium banana (may use frozen banana to keep it cold)
  • 1 cup filtered water
  • dash of cinnamon
  • pinch of sea salt
  • ice, optional
Instructions
  1. 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.
  2. 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,

McKel

The Recipe

Serves 1

Print

Ingredients:

  • 1 medium banana (may use frozen banana to keep it cold)
  • 1 cup filtered water
  • dash of cinnamon
  • pinch of sea salt
  • ice, optional

Directions:

  1. 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.
  2. Enjoy immediately!

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Did you try it out?

Share Your Thoughts & Images

  • Shannon

    This sounds really delicious! Sometimes the simplest ideas are the best ones. I do have one question. How does this keep in the fridge? My blender is a bit of a pain to clean so it would be nice if I could make more than one serving at a time, but I’m concerned that it would oxidize quickly.

    • Hi Shannon,
      Great question! It needs to be enjoyed immediately, bananas oxidize pretty quickly and it’ll start to separate if you wait too long!

    • Khristi

      I drank it before it oxidised. If you are able to can it in pint sized jars it should keep for a few days or more. The key is to minimize air contact.

      • McKel Hill

        Yes, this recipe is best used immediately- it doesn’t store well.

  • Sara

    McKel,
    I loved the idea! But bananas oxidate pretty fast, don’t they? Do we have to drink this right away after we made it, or can we keep it in the fridge for a day or something?

    • Hi Sara,
      Yes you’ll need to drink it write after you make it- that’s why it’s perfect for on the go and making in such a short amount of time! Great question 😉

  • Oli

    Hi,
    First of all, thank you for such a Great Website:)
    What is your opinon on a Perfect pre and post workout meal for fat Loss and also muscle groth.
    I’m an athlete and i’m Not fat but i just wanna get a little Bit More ripped.

    Thank you so much from Germany:)

    • Hi Oli,
      Great question! I love working with athletes and sports nutrition and would be happy to chat with you to come up with a specific plan to help you gain muscle while maintaining your leanness. I also wrote a blog post on pre/post workout ideas, but these are general. Check them out in the nutrition topics category or email me for a consultation.

  • Ok! I’m going to get up the courage to message you for a consultation soon! I saw a nutritionist this last week, and walked away thinking something was missing, and I told a friend of mine that I feel like YOU speak my language and I have to talk to you. Just had to let you know!!
    PS this is brilliant. I love banana flavor in my oats and this would be perfection with soaked oats.

    • Hi Melissa,
      Send it on over! I’d be happy to connect with you! I love this one with soaked oats too– or even chia seeds in a drink 😉

  • Parris

    Love this idea!

    Do you think it would be ok to use it for a chia seed pudding? Meaning it would be in the fridge overnight… I’ve read the comments that it should be used immediately but I think it would be really delicious in a chia seed pudding!

    Let me know.

    Thank you!

    • Thanks Parris, great question! Yeah give it a go! I think it would be fine, but there’s only one way to test out that theory 😉

  • Sounds delish! What a great Idea

  • Catherine

    This sounds great! I’ve been making a similar banana shake… I blend a banana, 3/4 cup unsweetened almond milk, and a few ice cubes, so good! Sometimes I’ll add a bit of cocoa powder or peanut butter for a different taste. I’ll have to try it with cinnamon soon!!

    • Sounds delicious Catherine, thanks for sharing! I love adding dates to it too 😉 xx mckel

  • Monique

    Mmm I actually make this every morning with almond milk instead of water! Just found your blog and I am in love, vongratulations on the cookbook deal, I will be purchasing one when the time comes

    • Thank you so much for sharing Monique! Isn’t this recipe amazing and incredibly simple? I love it too! Thanks for the support xx M

  • Dulasha

    it’s good

  • Leona Luttrell

    I have a question, do you have a recipe for coconut milk? A friend of mine asked me to find one for her. Thanks!

  • Great Idea, I will definitely try this because I buy milk from the supermarket regularly, this is a good idea to switch things up and save money!

  • Awesome Idea! Our family is Dairy and Gluten Free and this is a great solution for my wife’s craving of a banana split! =)

  • I love using bananas as a staple. However, I really need to loose about 50 pounds to be comfortable. I would like to keep it really simple from Monday to Friday. I travel light for work; raw fruit, water, chia pudding, salad veggies and occasionally a soy yogurt). I usually start my day with a bowl of oatmeal (for which I will start to use banana milk as a sweet creamy addition). On weekends, dry cereal is a treat (will use banana milk there, also). My activity level is only a brisk walk a few times per week, for about a mile.
    What can I do to help with some serious weight loss?

  • johanna

    I made this and I added some vanilla and cinnamon it was awesome 🙂

  • SEPTI

    Hi Mckel. Can I make this with a slow juicer? Because I own a juicer instead of a blender

    • If you don’t have a blender, it would be best to just mash it with a fork and mix the ingredients that way! Juicing won’t keep the fiber and that’s the beauty of this recipe, it should be creamy 😉

  • Lesley

    I love this! I’ve been making banana milk for the last week and it’s my new breakfast staple. 🙂

    • McKel Hill

      So glad you’ve been enjoying this one Lesley xM

  • Vicki

    Hi, I think banana milk sounds good. I already make diffetent flavors of banana ice cream using ban anas and other flavoring add ins. But why do you add salt to the milk when you make it

  • Tessa

    thank you so much for this beautiful recipe. Myself and my 1 year old sons LOVES it.

    • McKel Hill

      This is a perfect recipe for the kiddos! So simple and an easy way to sneak in fruit if they’re not so keen 😉

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