Tuesday, 19 January 2016

Banana-based Smoothie Recipes to Help Boost your Energy Levels & Health

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Bananas are a great fruit to add to your home-made smoothie drinks.  Bananas are packed with nutrients, including fibre, vitamins, minerals, and most importantly carbohydrates which are needed if you wish to boost your energy levels.

Bananas are considered to be low GI foods - the low glycemic carbohydrates in bananas make them a popular choice for endurance athletes for example, helping them to keep up their energy levels over long periods of exercise.

Bananas provide the following nutrients:

·         Vitamin B6
·         Manganese
·         Vitamin C
·         Potassium
·         Fibre
·         Copper
·         Biotin

Smoothies are easy to make – just chop up or slice your ingredients, throw into a blender and add juice, milk or yogurt for a delicious nutritional drink (or even as a meal replacement)!
Here are some simple banana-based smoothie recipe ideas for you to try.  Don’t be afraid to experiment – try adding more of your favorite fruits or swapping dairy milk/yogurt for soya or nut-based milk/yogurt.  These are just ideas to get you started – once you’ve tried some recipes, you’ll feel confident to start making up your own!


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Whenever possible, choose fresh fruit at its ripest to get the best flavors and nutrients from it.  When combing fruit with juices to make a smoothie, try to use juices free from artificial sweeteners or additives whenever possible for the healthiest drink.

Bananas added to fruit smoothies can help to take the sharpness away from some fruits, giving the drink a more mellow flavor.

Feel free to add a touch of lime, lemon, mint etc to any smoothie for an added taste-bud sensation!

The following recipes are divided into 2 categories:  bananas/fruits blended with juice only or bananas/fruits blended with milk/yogurt/juice.  Smoothies blended with juice only will have a runnier consistency than smoothies blended with milk/yogurt.  Feel free to add more or less juice or yogurt to change the consistency if you prefer.

Each recipe suggestion serves 1 person (simply double the ingredients for 2 servings etc):


Banana/fruit smoothie recipes blended with juice only

(1)    Blend 1 banana, 4 strawberries, 75 ml apple juice
(2)    Blend 1 banana, 1 kiwis, 75 ml apple juice
(3)    Blend 1 banana, 1 tablespoons of blackcurrants, 75 ml apple juice
(4)    Blend 1 banana, ¼ melon, 60 ml apple juice
(5)    Blend 1 banana, 1 mango, 60 ml guava juice


Banana/fruit smoothie recipes blended with milk/yogurt/juice

(1)    Blend 1 banana, 1 peach, few drops of vanilla essence, 35 ml natural yogurt, 60 ml pineapple juice
(2)    Blend 1 banana, ¼ pineapple, 15 ml coconut milk, 35 ml natural yogurt, 45 ml pineapple juice
(3)    Blend 1 banana, 2 tablespoons of blueberries, 2 tablespoons of blackberries, 35 ml natural yogurt, 45 ml apple juice
(4)    Blend 1 banana, 1 peach, 1 tablespoon of blackberries, 1 tablespoon of strawberries, 35 ml natural yogurt, 60 ml apple juice
(5)    Blend 1 banana, 1 mango, 35 ml yogurt, 75 ml orange juice




N.B.  It’s always advisable to consult your doctor or health care professional if you have any concerns regarding your health and/or nutrition intake.  Check for any contraindications or allergy before consuming bananas or any other fruit/juice/milk/ingredients.

Prices/discounts indicated are correct at time of writing/publishing.  E&OE.




  
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