Make a Healthy Strawberry Banana Smoothie

Smoothies are delicious, but they are not always very healthy. Fortunately, by choosing the right ingredients, you can make a healthy smoothie. Fresh strawberries and bananas are not only healthy, but they make a wonderful combination for a delicious smoothie. This article will not only show you how to make a healthy smoothie, but also give you some ideas on how to make one even healthier.

Ingredients

Ingredients for a Super-Skinny Smoothie[1]

  • 1 banana, sliced
  • 10 ounces (283.50 grams) frozen strawberries, sliced
  • ½ cup (112.50 milliliters) low-fat milk

Makes 1 serving

Ingredients for a Fiber-Filled, Protein-Packed Smoothie

* 1 banana, frozen, sliced
  • 2 – 3 medium-sized strawberries
  • 1 teaspoon flaxseed powder
  • 2 tablespoons rolled or instant oats
  • 5 ounces (150 milliliters) milk
  • 1 tablespoon peanut butter (optional)

Makes 1 serving

Steps

Preparing the Ingredients

  1. Consider preparing your ingredients the night before. It is better to use fresh, frozen fruit for these recipes instead of ice. The ice will only dilute the smoothie, making it less flavorful. Using frozen fruit in your smoothie will result in a smoothie that is still thick and cold, but it won't make it watery.
  2. Cut the strawberries. Start off by laying the strawberries on their sides. Using a sharp knife, slice the tops off. Then, set them down on the sliced side. Cut them straight down, creating two half-cones.
    • If the recipe calls for frozen strawberries, cut the strawberries the night before, scoop the slices into a plastic, re-sealable bag, and toss them into the freezer.
  3. Peel and slice the banana. Cut the banana into ½ to 1 inch (1.27 to 2.54 centimeters) thick slices.
    • If the recipe calls for frozen bananas, cut the banana the night before, place the slices into a plastic, re-sealable bag, and toss them into the freezer.
  4. Consider cooking your oatmeal the night before. Using raw, oatmeal in your smoothie will not harm you, but cooked oatmeal will give your smoothie a more creamy texture. Cook it the night before so that it has time to cool down before you add it to the smoothie.
  5. Measure out your milk and divide it into two separate cups. You won't be pouring your milk in all at once. Instead, you will be pouring in half of your milk first, then adding the rest of your ingredients. The rest of the milk will go into the blender at the very end. This helps blend things more evenly in your smoothie.[2]
  6. Consider gathering some extra ingredients. Strawberries and bananas are healthy enough themselves, but you can give your smoothie an additional boost by adding other ingredients, such as cacao powder, chia seeds, and wheat grass. Refer to the section in this article on customizing your smoothie with extra ingredients for more suggestions.
  7. Pull out your blender and plug it in. If you do not have a blender, you can use a food processor instead.

Making the Smoothie

  1. Pour half of your milk into the blender. Save the rest of your milk for the very end.
  2. Add the dry ingredients. If the recipe you are using calls for dry ingredients, such as flax seed and oatmeal, pour them in now. If you cooked your oatmeal the night before, you can add it in at this point as well.
  3. Add the peanut butter. If you wish to add a little protein to your smoothie, you can add in one tablespoon of peanut butter.
    • If you do not like peanut butter or are allergic to it, but still want a sweet-tasting smoothie, opt for 1 tablespoon of honey instead.
  4. Add the fresh and frozen fruit. Do not worry if the fruit is not evenly-sliced. It will get all blended together. The frozen fruit will not only help thicken your smoothie, but keep it cool as well.
  5. Pour in the rest of the milk. Take the remaining milk, and pour it over the fruit.
  6. Blend until smooth. Put the lid onto the blender, and turn the blender on. Start at a low speed, then progress to a higher speed.
    • If the ingredients are clumping up on the sides of the blender, they probably aren't blending properly. Simply stop the blender and open the lid. Stir the ingredients inside with a spatula, making sure to knock any clumps of fruit off the sides of the mixing container. Replace the lid and turn the blender back on.
  7. Pour into a cup. Once everything has blended, stop the blender, take off the lid, and pour everything into a tall glass. You can use a spatula to help guide everything into the cup. Be sure to scrape any smoothie off the sides of the mixing container so that nothing goes to waste.

Customizing Your Smoothie with Extra Ingredients

  1. Consider adding more ingredients to your smoothie. There are certain items you can add to your smoothie to make it even healthier. This section will give you are few tips and ideas.
  2. Wake up and stay healthy with a teaspoon of cacao powder. It is full of antioxidants, which help you stay healthy and prevent you from getting sick. It is also rich in magnesium, iron, and potassium. [3]
  3. Give a burst of energy with a teaspoon of chia seeds. Chia seeds not only help thicken up a smoothie, but they also have plenty of protein and trace minerals.[4]
  4. Go tropical with coconut water. If you want to water down your smoothie without sacrificing flavor, add a splash of coconut water. Not only will it give you a tropical twist, but it is also good for hydration. It also contains potassium and electrolytes.[5]
  5. Improve health and digestion with a teaspoon of ground flax seed. Flax seed is a fiber, which is good for digestive health and helping relieve constipation. It can also help reduce heart disease by lowering blood cholesterol.[6]
  6. Help digestion issues with a kick of ginger. A pinch of raw, grated ginger will help ease digestive issues, such as stomachaches and heartburn. It will also help ease the pain associated with menstrual cramps.[7]
  7. Sweeten with a tablespoon of honey. If your smoothie isn't sweet enough for you, pass the sugar and reach for the honey instead. It is just as sweet, but has the antioxidants that sugar does not!
  8. Go green with kale. Add 1 to 2 cups (75 to 150 grams)[8] of kale to your smoothie for additional health benefits. Packed with vitamins and antioxidants, kale is great for fighting off disease and boosting the immune system.[9]It also helps prevent cancer and diabetes. (It will also turn your smoothie an exciting green color!)
  9. Make a more filling smoothie with two tablespoons of oatmeal. Oatmeal is good for making you feel filler with fewer calories. They also have plenty of fiber and protein. Lastly, they also have the ability to absorb excess fat.
  10. Add a kick of flavor with a pinch of spices. Baking spices, such as cardamom and cinnamon will add some extra flavor and sweetness to your smoothie, but they won't load on the calories like sugar will.
  11. Make a super-smoothie with some wheat grass. Wheat grass is filled with amino acids, antioxidants, fiber, minerals, and vitamins. It gives you energy, boosts your immune system, and helps detoxify the body.[10]

Tips

  • If your ingredients are not blending properly, stop the blender and open the lid. Use a spatula to stir the ingredients inside. Replace the lid and keep blending.

Related Articles

Sources and Citations

  1. ↑ Gimmie Delicious, 3 Ingredient Strawberry Banana Smoothie
  2. ↑ One Green Planet, The Best Order of Ingredients to Make a Superfood Smoothie
  3. ↑ Roland's Organic Life, Cacao Powder
  4. ↑ Roland's Organic Life, Chia Seeds
  5. ↑ Prevention, Sweet Recovery
  6. ↑ Mayo Clinic, Does Ground Flaxseed Have More Benefits than Whole Flaxseed?
  7. ↑ Joy of Smoothies, Benefits of Ginger
  8. ↑ The Fitchen, Low Calorie Strawberry Banana Kale Smoothie
  9. ↑ Incredible Smoothies, Kale Green Smoothie Nutrition and Health Benefits
  10. ↑ Roland's Organic Life, Wheat Grass
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