faaizahsnutritionlab

you are what you eat

Peanut Butter and Banana Smoothie

pbut banana               pb

One of my favourite treats for breakfast is peanut butter on a warm toast topped with sliced banana (give or take a light drizzle of honey too!). Absolutely delicious and I will not share with anyone! But, since it is Ramadan, and I am always trying to make meals that are quick to prepare and eat, a Smoothie is always top of my list. Its got the yoghurt, banana, nuts and milk all in one glass!

You will need:

– 2 small sliced bananas

– 3/4 cup vanilla yoghurt (fat free if possible)

– 1/2 cup fat free milk

– 1 T peanut butter (crunchy or smooth)

– 7 Almonds (skin removed)

– 2 Dates, pitted and roughly chopped

Method:

– Blanch the almonds to remove the skins.

– Add all the ingredients to a blender and blend till smooth.

Nutrition Tip: 

Nuts and nut butters are a great source of protein, fibre, vitamins, minerals, and phytochemicals. But, did you know that the peanut (or ground nut) is actually a legume, originally native to South America, but happens to look and taste like a nut.

When it comes to nutrition peanuts also act like nuts. About half their weight comes from fat, with the rest split fairly evenly between protein (7g per 2 Tablespoons) and carbohydrate (with fiber). About half of their total fat comes from monounsaturated fat, the kind that is linked to good blood lipid levels. One-third of the fat comes from polyunsaturated fat (all of which is omega-6 fatty acid, not the superhealthy omega-3). About 14% of the fat is naturally saturated.

 

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