How to Make a Strawberry and Banana Smoothie
This Article In a Nutshell
A Strawberry and Banana Smoothie is a cold beverage that is typically made by combining strawberries, bananas, milk or yogurt and ice cubes. This article will provide you with details on why Strawberries and Bananas are good for your health and provide alternatives that can be used in the basic recipe.
Why make a Strawberry and Banana Smoothie?
A strawberry and banana smoothie is not only a great breakfast idea but a very tasty snack for anytime of the day. I have been making these smoothies for years and have tried lots of different combinations. What I love most about having a smoothie for a meal or a snack is that they are easy to prep, make and clean up after. When you have a tight schedule, and perhaps hungry small people to feed, they make the ideal meal.
The ingredients that I use also means it is especially useful as a post workout meal as it contains fast acting carbohydrates with the fruit and protein with the egg whites and yogurt.
Now don't let the idea of egg whites put you off as there are plenty of other liquid options that you can incorporate. Smoothies are very versatile, and I would bet that even the pickiest eater could find one they enjoy.
Smoothies are the ideal fast food, I made this for my breakfast this morning and took the photos in 5 minutes flat.
The Specifics of Strawberries
Strawberries are full of nutritional goodness. They contain high levels of vitamin C and folic acid, and are also rich in B vitamins (B1, B2, B3 & B6). Furthermore, they provide you with a good source of potassium, calcium, magnesium, phosphorus, sulphur and chlorine. The Vitamin C content is especially beneficial with a 12 ounce serving of smoothie containing up to 70% of your daily recommended intake!
There is a potential, however, for a Strawberry and Banana Smoothie to have a high sugar content, especially if you add sugar or honey to the recipe. Both Bananas and Strawberries contain natural sugars, but do not let this put you off as their nutritional value will generally enhance your diet.
A little known fact about strawberries is that they are a mild diuretic and so can help with bloating, and they are also an excellent cleanser for the whole body making them an ideal detox food.
I used frozen strawberries in my recipe this morning but I have also used fresh fruit when it is in season. Look for ripe, sweet smelling, unblemished strawberries and ensure you wash them well before use. Remember to remove the stalks and the hulls (central part that was attached to the plant) before blending.
To hull your strawberries you can use a strawberry huller or a small knife. If you are using a knife place it in the hard area beneath the leaves and green stalk and gently cut and rotate to remove the cone shaped hull.
I use the Chef'n StemGem Strawberry Huller when I am making my smoothies not only because it is simple to use but also because I usually have small helpers in the kitchen and they love the chance to use a colorful gadget like this. To remove the hull you simply press the central button which opens the hullers "mouth" and push it into the strawberry. Once you let go of the button the huller digs into the flesh and you can easily remove the hull. They are also handy if you are having Strawberries on your porridge, they are small enough to take away on camping trips or to fruit picking farms with you and are especially efficient if you are making Jam.
The Biz on Bananas
Bananas are a great fruit, when ripe, to aid digestion and for people recovering from a period of illness. They provide you with useful amounts of vitamins B3, E, C, folic acid and biotin. In addition, they contain a rich supply of potassium and a good amount of magnesium, phosphorus, sulphur and chlorine.
Did you know that bananas are one of the most popular fruits in the UK and USA diet? Some lesser known facts about bananas include that they are officially (botanically speaking) an herb and a berry! Although bananas are generally though to growing on trees, they actually grow on plants and because the fruit is produced from a single ovary on the flower they are classified as a berry.
When shopping for your bananas it is best the look for ones that have no bruises and choose your bananas a little ripe as they will be sweeter and will blend more easily. You could mash them before adding them to the blender if they are a little under ripe. Another tip is that if you have bananas that are about to become too ripe to use then freeze them to use at another time.
- 1 Banana
- 1 Cup Strawberries
- 400ml Liquid Egg Whites
- 150ml Strawberry Yoghurt
- I usually start with my liquids when making a smoothie, so add the 400ml of liquid egg whites (or your choice of liquid base) to the blender
- Add each of the other items in turn; banana, strawberries and yoghurt. This depends on the quality of your blender of course. Mine is not an expensive one but I have heard that the bullet is an excellent blender and you can add all your ingredients at once to it.
Since first writing this article in 2012 I have invested in a Nutribullet and I can honestly say that this machine has stood up to the test of time and was a smart investment for me. I not only use it for smoothies and baking recipes, but for blending soup, and food for the baby, and also for making sauces and salad dressings.
At first I thought I don't want to clutter up my kitchen with another appliance that will not be used frequently, but when I saw it on sale during the Black Friday Sales I could not resist buying one. I use it a couple of times every week, at least, and it is much easier to use and clean than my blender was. The bottom of the bullet actually screws off which I think is much safer than reaching your hand into a blender to try and clean the blades.
The Bullet has no problem blending frozen fruit or ice cubes meaning you get a lovely cold smoothie with very little effort. I also like the fact that you get extra cups and lids allowing you to make larger batches and prep smoothies for travelling.
These prepped smoothies are ideal for people who travel. We have a motor-home and would make up lots of fruit or green smoothies to take with us on journeys. The morning before we leave I can easily make up the smoothies at home and then take the cups with the leak proof lids into the camper-van fridge for storage - these are our quick breakfasts and snacks on the road. They are ideal for when the kids want something fast to eat and you don't want to give them junk food.
Other Liquid Base Options
If liquid egg whites do not appeal to you why not substitute in one of these instead:
- Coconut Water
- Soya Milk
- Almond Milk
Another great idea so as to increase your protein intake is to use a protein shake as the liquid base, either select a banana or strawberry protein powder, or a plain one if you want to avoid added sweeteners and flavourings.