Peanut butter and banana smoothie

Peanut butter is not just for spreading on toast. Simply blitz with frozen banana, oats, chia seeds, cinnamon and your favourite milk to make a speedy protein shake after your workout.

If you can’t stomach a big breakfast, this is the perfect on-the-go solution, especially in the summer. The peanut butter and milk provides a great mix of healthy fats and protein, while the chia seeds, oats and banana keep you feeling fuller for longer.

A scoop of protein powder is optional, but this recipe is nutritionally balanced without it and will help to stave off any hunger cravings until lunch.

Peanut butter and banana smoothie

Serves: 2 Prep time: 5 mins

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Ingredients

3 tbsp peanut butter
2 large frozen bananas
550ml semi-skimmed milk
2 tbsp rolled porridge oats
1/2 tbsp chia seeds
1/2 tsp ground sweet cinnamon
2 scoops of unflavoured protein powder

Instructions

Step 1
Place the peanut butter, frozen bananas, oats, milk, chia seeds, cinnamon and protein powder (if using) in a blender and blitz until smooth. (If you prefer a thicker or smoother consistency, just add more or less milk).

Step 2
Divide between glasses and top with a few ice cubes before serving.  

Frequently Asked Questions

What Peanut Butter Should I Use?

Supermarket shelves can be a minefield because of the amount of options available. As a rule of thumb, look for jars which contain 100% nuts with no added sugars or palm oils.

A lot of own-brand products are free of nasties and half the price of more established brands like Sunpat and Skippy.

What Are Chia Seeds?

Chia seeds are the tiny black seeds from the Salvia hispanica plant, which are native to central Mexico. They can be used as an egg replacement in baking, plus they make a great sugar-free jam.

Just as important to know is that a handful of chia seeds (25g) contribute almost 9g of fibre and about 25% of your recommended calcium intake They’re also useful for balancing blood sugar levels and lowering blood pressure.