Eat Well Apr. 26. 2013

Peanut Butter and Banana Smoothie

Apr. 26. 2013
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

Love peanut butter and bananas? Try this simple peanut butter and banana smoothie.

Peanut butter and banana is a classic flavor combination that you can enjoy for a quick breakfast on the go or even a dessert smoothie.

The combination of flavors ranging from nutty and salty from the peanut butter to the sweet, slightly tangy, and tropical taste from the bananas, is perfect. Both peanut butter and banana are also a great texture when blended in a smoothie, creating a creamy texture.

This smoothie can be a great post workout option, as it’s full of simple and complex carbohydrates (from the bananas and oatmeal), protein and peanut butter), healthy fat (from the peanut butter), electrolytes, minerals, and an array of vitamins.

In addition to enjoying this as a meal, it can also be for a snack or dessert. If you’d like to make this less of a meal and more snack-friendly, I recommend taking out the oatmeal as oatmeal can be very filling combined with these ingredients.



A banana is a simple, effective food to eat before, after, or during a prolonged intensive workout.

They can help you perform better and longer thanks to their nutrient makeup of vitamins, minerals, dietary fiber, and mainly carbohydrates!

Fruit contains simple carbohydrates (i.e. sugar) that your body uses quickly for energy, bananas pack about 30g of sugar per banana so one before a workout is more than enough for most routine exercises. I recommend about half a banana if you’re workout is short and intense, or longer in duration and lower intensity.

Peanut Butter

Nutrition: B vitamins, copper, manganese, protein, molybdenum, phosphorus, vitamin E

Special tip: Peanuts are also on the list of the top food allergens. Peanuts are more susceptible to molds and fungus, one in particular to note is aflatoxin, produced by a fungus that can potentially grow on peanuts and is considered a carcinogen by the FDA.

Some studies show aflatoxin can cause serious health issues including liver cancer. Peanuts are the only nut I recommend roasting and not consuming raw because of the potential for aflatoxin. Good news, with time our agriculture and practices growing peanuts, has become exponentially better making toxicity of aflatoxin less likely. So should you abandon peanuts? No, just purchase quality sources.


The Recipe

Serves 1



1 frozen banana

1-2 tablespoon. organic peanut butter (or almond butter for those allergic)

1/2 teaspoon of vanilla extract

1/2-1 cup of vanilla almond milk

1/4-1/2 cup of dry rolled oats

1 scoop of vanilla protein powder

1 teaspoon local honey

dash of cinnamon

stevia to taste (optional)


Step 1 (the only step)

In a high-speed blender, combine all ingredients and blend until smooth. You may add ice if you’d like to serve the smoothie chilled, otherwise, enjoy immediately!

Can’t wait to see you try it!

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