Recipes & DIY

Basic Smoothie Recipe with Strawberries and Bananas

Some of the healthiest things you can put into your smoothie are nutrient-dense ingredients, which is why I’ve created this basic smoothie recipe.

Many basic smoothie recipes out there use a yogurt base, and while that’s perfectly fine, I find that frozen bananas create a better-textured smoothie.

The ingredients in this basic smoothie recipe are simple: frozen bananas, almond butter, apple juice, strawberries, and flaxseed oil. Of course, you can use other nut butters, fruit juices, fresh fruits, or frozen fruits. You can even add ingredients such as chia seeds or hemp seeds.

However you choose to make yours is fine, but I wanted to share this smoothie recipe with you because it tastes like the classic peanut butter and jelly sandwich you may have grown up on.

The sweetness from the strawberries and bananas goes perfectly with the creamy almond butter, which will satisfy your tastebuds and may even bring back some memories from simpler times, such as eating lunch in the cafeteria with friends.

Recipe Qualities

  • Sweet 
  • Nutty
  • Cold
  • Smooth 

Ingredients Used

  • Bananas
  • Strawberries 
  • Flaxseed Oil

 

The Health Benefits of This Basic Smoothie Recipe

1. Contains high amounts of potassium

Bananas are incredibly popular around the world. I remember my boys eating several bananas a day when they were little. If you have a toddler who loves bananas, you know. Even the pickiest of toddlers seem to still love them. To this day, bananas are still a staple in their diet. 

You probably already know that bananas are loaded with potassium. One banana contains roughly 422 milligrams of potassium, which is 12 percent of the daily recommended value. 

Potassium has many benefits, such as reducing the risk of developing cardiovascular disease by regulating circulation and lowering blood pressure. Studies have shown that increased intake of potassium should be recommended as a treatment for hypertension and vascular diseases. [1, 2, 3, 4]

The best way to get potassium is through whole food sources like bananas! [5]

Two other great recipes of mine containing bananas are my Breakfast Cookie recipe and my Easy Homemade Popsicles

2. Rich in vitamin C

Strawberries provide a hefty dose of vitamin C, among other nutrients. Vitamin C has many benefits, but one of them is they act as an antioxidant. [6

When acting as an antioxidant, vitamin C protects the body from disease caused by oxidative stress by fighting free radicals. 

For example, in the early stages of heart disease, LDL, or low-density lipoprotein (“bad” cholesterol), can become oxidized.

In some cases, this process leads to plaque forming in your arteries, which raises blood pressure, increases the stress on your heart, and even can cause blood clots. Being able to manage and prevent this type of oxidative stress is crucial, especially for the prevention of heart disease. [7, 8]

If you’re looking for a creative way to get some more strawberries and vitamin C into your diet, try my Chia Seed Pudding with Strawberry Kiwi Compote recipe. 

3. Rich in omega-3 fatty acids

Did you know one tablespoon of flaxseed oil contains over 7,000 milligrams of omega-3 fatty acids? Pretty crazy, right? [9]

Alpha-linoleic acid (ALA) is one form of omega-3 fatty acid in flaxseed oil. ALA is converted into active forms of omega-3 fatty acids, such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). [10]

The daily recommended amounts of ALA omega-3 fatty acids for women is 1,100 milligrams. For men, the recommended daily dose is 1,600 milligrams. So, instead of trying to figure out how to meet that number, make this smoothie! One tablespoon exceeds that number by thousands! [11, 12]

Other benefits of omega-3 fatty acids include fighting inflammation (the root cause of most disease), sharper brain function, and keeping your heart healthy! [13, 14, 15]

 

Basic Smoothie Recipe with Strawberries and Bananas

Forget going to the smoothie joint near your house and paying over $8 for a smoothie. You can just run to your local grocery store, stock up on these ingredients, and make this basic smoothie recipe for the whole family. It’s fun to get the kids involved, too. They get to help, and you get to teach them about nourishing ingredients!

Total Time: 5 minutes

Serves: 2 

Basic Smoothie Recipe - Dr. Pingel

Ingredients

2 frozen bananas

1 cup sliced strawberries

1 tablespoon flax oil

½ cup pure organic apple juice

¼ cup almond butter

 

Directions

1. In a high-speed blender, blend all ingredients on high until well-combined.

Basic Smoothie Recipe - Dr. Pingel

2. Pour into two glasses and serve immediately.

Basic Smoothie Recipe - Dr. Pingel

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