By Dr Joe
The blueberry banana smoothie is another smoothie for a lazy afternoon. On an afternoon when you don’t feel like a cooked lunch, this smoothie is ready to fill in that gap. This includes the gap in your stomach and the gap in your foodie attitude today.
Why go hungry when all you need is a couple of ingredients, a food blitzer like the nutribullet and you are ready to soar. The ceiling is not enough to stop you flying high with such a lazy meal.
The blueberry banana smoothie is packed full of nutrients good enough to even protect you from inflammatory diseases.
Which is an added bonus after the hunger-busting functionality – the reason for which you need this blueberry banana smoothie in the first place.
Try this blueberry banana smoothie and it might just become a regular in your food arsenal. You don’t believe me? Wait until you see the additional ingredients clothing this blueberry banana smoothie and you will begin to see why this is more than just a smoothie.
So what do we need for the blueberry banana smothie?
Ingredients for the blueberry banana smothie will include:
Banana X 2
Blueberries X 150 g
Oats X Half a cup
Roasted Salted Peanuts X A handful and half
Natural yogurt X 200 g
Hemp milk X 80ml
Chia seeds X 4 tbsp full
Nutritional information for Blueberries per 100 gm
| Calories | 57 kcal |
| Total fat | 0.3 g |
| Saturated fat | 0.0 g |
| Monounsaturated fat | 0.0 g |
| Polyunsaturated fat | 0.2 g |
| Cholesterol | 0.0 g |
| Total Carbohydrate | 14 g |
| Sugars | 10 g |
| Fiber | 2.6 g |
| Protein | 0.8 g |
| Sodium | 1 mg |
| Potassium | 79 mg |
You also get Vitamin A, Vitamin C, Vitamin B6, Iron and Magnesium from the blueberries.
Nutritional information for Chia seeds per 100 gm
| Calories | 418 kcal |
| Total fat | 30 g |
| Saturated fat | 3.47 g |
| Polyunsaturated fat (Omega 3) | 24 g |
| Total Carbohydrate | 20 g |
| Sugars | 0.0 g |
| Fiber | 33 g |
| Ptotein | 21 g |
| Salt | 0.0 g |
| Calcium | 569 mg |
| Iron | 7 mg |
| Zinc | 5.7 mg |
| Magnesium | 335 mg |
| Selenium | 55 mcg |
| Folic acid | 48 mcg |
Nutritional information for roasted peanuts per 100 gm
| Calories | 599 kcal |
| Total fat | 46.4 g |
| Saturated fat | 5.5 g |
| Monounsaturated fat | 22.4 g |
| Polyunsaturated fat (omega 6 fatty acid) | 14.4 g |
| Total Carbohydrate | 19.5 g |
| Sugars | 6.8 gm |
| Fiber | 7.4 g |
| Protein | 25.2 g |
| Cholesterol | 0.0 g |
| Folic acid | 131.2 mcg |
| Niacin | 12.2 mg |
| Thiamin | 0.38 mg |
| Calcium | 45 mg |
| Selenium | 6.8 mcg |
| Vitamin E | 7.0 mg |
| Salt | 1 g |
You also get Resveratrol, Arginine, Copper, Magnesium, Zinc, Pantothenic acid, Phosphorus and a host of other phytonutrients including phytosterols from your roasted peanuts.
How to make the blueberry banana smoothie
>> Slice in your banana into the nutribullet. You may use one banana if you wish especially if you are on a path to losing weight. For weight maintenance, 2 bananas won’t derail your plans.
>> Add the 150 gm of blueberries.
>> Pour in the half a cup of raw oats.
>> Add the 4 tablespoonful of Chia seeds
>> Now add the roasted peanuts.
>> Pour in the Hemp milk.
>> Then blitz the mixture for about 30 seconds or so.
> Pause the Nutribullet.
>> Now add the Natural Yogurt and blitz again for another 30 seconds.
This blueberry banana smoothie may be enough for 2 people depending on your calorie needs but I am greedy. I usually have it all by myself, hence it fends off hunger for a long time.
I also prefer my smoothies thick. You may like yours a little thinner in which case you add more hemp milk as you desire.
When I tested myself for blood glucose readings 1 hour after having this blueberry banana smoothie, I got a blood sugar reading of 4.4 mmol/l (79.2 mg/dl). Well within healthy range.
Definitely not a spiking smoothie meal this one.
Want to get your own Nutribullet? Go here on Amazon.com and if you live in Europe, go here on Amazon.co.uk
Oh, one more thing. Depending on how long you blitz the smoothie for, you may find that the roasted nut are not finely pulverised. In fact, that adds to the excitement of this smoothie. Getting that crunchy roasted peanut bite every now and again. Bliss!
Dr. Joe