A meal replacement that you can make in no time flat, a banana smoothie fuels your body with many nutrients, including potassium, vitamin C, and fiber. As an added bonus, this drink tastes wonderful and pleases hungry people of all ages.
Ingredients
Assembling the ingredients and blending the smoothie takes just a matter of minutes.
1 cup of water,
1/2 cup fresh banana chunks or slices
1 cup of low-fat yogurt or milk into your blender (or cup if using a handheld blender). Use less water, about 1/2 of a cup, to create a thicker smoothie.
You can add more flavor by including a 1/2 teaspoon of vanilla flavoring.
About 1/2 cup of banana slices, which is equivalent to the size of a small banana, lends good flavor and nutrition to a smoothie.
Increase or decrease this amount depending on your preference.
Instructions
Place the lid on the blender (or cover the cup if using a handheld blender), and then press your blender’s appropriate blending button to combine the mixture. Your smoothie is ready when all ingredients are thoroughly mixed together. If you are using cubed or crushed ice, use the ice crusher setting on your blender to chop and blend the ice into the smoothie.
Fat Content
Bananas are quite low in fat; 1/2 cup of sliced bananas contains just 0.25 grams of fat. Adding 1 cup of plain, low-fat yogurt adds 3.80 grams of fat, and 1 cup of 1 percent low-fat milk adds 2.37 grams of fat. To further decrease the smoothie’s fat content, use nonfat milk or yogurt.
Nutrients
Bananas are rich in certain nutrients. For example, 1/2 cup of sliced bananas contains 268 milligrams of potassium, 6.5 milligrams of vitamin C, 0.275 milligrams of vitamin B-6, 15 micrograms of folate and 20 milligrams of magnesium. This same amount of bananas also contains 2 grams of dietary fiber.
(Base on my Internet Research)
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