Blueberry – Banana Smoothie

Our weather calls for some refreshing beverage that is not only nutritious but makes the most of seasonal fruit! A smoothie is the perfect summertime breakfast: it’s cool and fruity, and you can put it in a jar or thermos when you head out the door for your daily walk, or instead, enjoy it in the company of your family members.
KITCHEN GEAR:
- Cutting board
- Dinner knife
- Measuring cup
- Measuring spoon
- Blender (Adult needed)
- 2 glasses, lidded jars or thermos
Ingredients
- 1 cup fresh or frozen blueberries
- ½ cup water, coconut water, or milk
- ½ cup plain yogurt
- ½ ripe (or overripe) banana, peeled and sliced (frozen, if possible)
- ½ teaspoon vanilla extract
- 2 ice cubes
Directions
- Put all the ingredients in the blender.
- Put the top on tightly. Turn on the blender to medium speed and blend until the mixture is smooth, 30-60 seconds.
- Divide the smoothie equally between the glasses or jars and serve right away. Or fill the thermos just before heading out.
- Enjoy!
THINK AHEAD: To help make any smoothie colder and thicker, it’s great to have slices of frozen banana ready to go. And it’s easy! Or else: No blueberries? No problem! This recipe is great with strawberries, raspberries or even cut-up peaches.
Nutrition facts for smoothies will vary dependent upon which fruits are used. For a blueberry banana smoothie, the nutrition facts can be found here.
Nutrition Facts
Servings Per Recipe: 3Serving Size: 1 servingAmount Per Serving
Calories | 173.0 |
---|---|
Total Fat | 3.6 g |
Saturated Fat | 1.4 g |
Polyunsaturated Fat | 0.2 g |
Monounsaturated Fat | 0.6 g |
Cholesterol | 7.4 mg |
Sodium | 118.3 mg |
Potassium | 570.3 mg |
Total Carbohydrate | 27.5 g |
Dietary Fiber | 2.3 g |
Sugars | 19.9 g |
Protein | 9.0 g |
Vitamin A | 5.7 % |
---|---|
Vitamin B-12 | 28.1 % |
Vitamin B-6 | 15.9 % |
Vitamin C | 9.8 % |
Vitamin D | 10.0 % |
Vitamin E | 3.4 % |
Calcium | 33.1 % |
Copper | 3.7 % |
Folate | 8.1 % |
Iron | 3.7 % |
Magnesium | 8.7 % |
Manganese | 7.0 % |
Niacin | 3.1 % |
Pantothenic Acid | 8.9 % |
Phosphorus | 19.0 % |
Riboflavin | 28.9 % |
Selenium | 6.4 % |
Thiamin | 5.9 % |
Zinc | 9.3 % |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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