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Quick & Healthy Recipes: Bananacado Shake

Most of us avocado-banana-420-420x0are accustomed to eating avocado in its savory form, usually as guacamole or part of a salad.

In some parts of the world — especially Indonesia and the Philippines — avocado is commonly included in sweet concoctions.

Fret not: although this delicious breakfast smoothie utilizes avocado to achieve a creamy texture, its taste goes unnoticed.  The key is to use very ripe fruit in order to provide a good amount of sweetness.

This is one of my favorite breakfast foods whenever I’m in a rush.  The combination of healthy fats, fiber, and protein keeps me full through most of the morning!

YIELDS: 1 serving

INGREDIENTS:

1 small avocado, sliced (or one half of a large avocado)
1 medium frozen banana (previously sliced and stored in Ziploc bag)
1/3 cup frozen strawberries OR frozen peaches OR frozen pineapple
1 cup milk of choice (choose unsweetened varieties if using non-dairy milk)
1 scoop (or 1/2 scoop) unflavored protein powder (ONLY if using low-protein milk, like almond milk)
1 teaspoon vanilla extract
1 Tablespoon oat bran or psyllium husks

INSTRUCTIONS:

Place all ingredients in blender and process until evenly combined.

For optimal texture, blend for at least 20 seconds.

NUTRITION INFORMATION:

441 calories (460 if using 2% dairy milk, 485 if made with low-protein milk + protein powder)
2 grams saturated fat (3 grams if using 2% dairy milk)
15 grams fiber
180 milligrams sodium
0 grams added sugar
12 grams protein (24 if made with low-protein milk + 1 scoop protein powder)

Excellent Source of: Folate, manganese, monounsaturated fatty acids, pantothenic acid, potassium, vitamin B6, vitamin C, vitamin K

Good Source of: Magnesium, vitamin E

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7 Comments

  1. Corey said on October 27th, 2009

    I do not mean to be presumptuous, but I thought that you were not a fan of protein powders. Are there specific circumstances that you would recommend them? (Besides if one uses a low protein milk substitute) Thank you.

  2. admin said on October 27th, 2009

    You are right, Corey. I am not a fan of protein powders when they are marketed as “muscle gainers” or when people add them to beverages that are already high in protein.

    That is why I specify that I only recommend the protein powder when a low-protein milk (like almond milk) is used to make this recipe. One cup of almond milk only contains 1 gram of protein. So, for maximum satiety purposes (to go along with the fats and fiber in the smoothie), I don’t have an issue with a scoop (or half scoop) of unflavored protein.

    As for other circumstances: I can’t really think of too many. Well, here’s one: let’s say someone is eating pancakes for brunch late in the day and will only have a snack and one other meal the rest of the day. I wouldn’t have an issue with them adding a little bit of protein powder to the pancake batter if their other meals were not going to contain a significant amount of protein.

  3. Corey said on October 28th, 2009

    Thank you for clarifying.

  4. Todd said on October 28th, 2009

    This is something we give my two year old daughter all of the time. She is a picky eater, so this is a good way to get her to eat. We throw in some of her yogurt, and broccoli (which you can not taste). She loves it.

  5. Kristin Conroy said on May 4th, 2010

    Awesome recipe! I used to make shakes with avocado, but haven’t in a long time…will have to get to it! I’d like to ask you about protein powders too. I’ve found a protein powder (called Raw Protein) made entirely from raw, sprouted grains and seeds. I drink a smoothie almost every day (loaded with greens and some fruit), and since I count it as one of my meals, I like to add protein powder. Do you think using this type of powder is best? It seems to be the closest thing to real food that I’ve found and has no sweeteners.

  6. Deliciously Organic said on May 4th, 2010

    This looks REALLY good. I’ll be trying it soon!

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