Apple Banana Tea Smoothie
Sometimes you just don’t feel like cooking but you’re hungry for a little something. You want a snack but you don’t want to fill up on junk. So what do you do? This apple banana tea smoothie just might just do the trick.
When I have one of those days I will turn to making a smoothie. Sometimes they can be a meal in themselves, but for most people, not really. Although, they do make a great quick and healthy breakfast for those of you on the go in the morning.
If you’ve never tried a smoothie or just don’t like certain fruits because it’s a “texture thing” don’t be afraid of trying something new. Be unafraid to grow and welcome change!
Smoothies are a great way for people who are averse to trying new foods or foods they normally would not eat. Don’t we all know someone like this? Blend them together for a nice smooth texture and taste and before you know it they are getting their fresh fruit and protein all in one glass.
My youngest daughter will not eat bananas because it’s a texture thing. I don’t get it but I put it in a smoothie and she loves it!
I have been making a lot of fruit smoothies lately. I sometimes make mine dairy free but add protein in a variety of other ways. You can add a scoop of powdered whey protein for an extra protein “shot”. I sometimes do this if I’m extra hungry! It will also make the smoothie a little thicker.
This Apple Banana Tea smoothie I created got rave reviews from both of my smoothie loving daughters. If you are a smoothie lover, I hope you enjoy it too.
Smoothies are nutritionally great as well because they have everything – fruit, antioxidants, and protein all in a quick refreshing beverage that is tasty and nutritious.
Apple Banana Tea Smoothie
Yield 2 servings
A simply delicious Apple Banana Tea Smoothie filled with nutrients.
- 8 oz. black tea (I use English Breakfast Tea)
- 1 apple
- 2 bananas
- 2 Tbsp. peanut butter
- ¼ tsp. vanilla
- ⅛ tsp. cinnamon
- 1 Tbsp. Protein Powder (optional)
- Brew 8 ounces of black tea - I prefer English Breakfast Tea. Chill tea.
- Peel, core and slice apple.
- Peel and cut 2 bananas.
- Process all the ingredients in a blender and blend until smooth.
- Add a couple of ice cubes.
- Pour into two 8 ounce glasses.
- Sprinkle with cinnamon. Add straw.
- Yields 16 ounces.
Vit. A 1%, Vit. C 24%, Calcium 2%, Iron 4%
Serving Size 8 ounces
Amount Per Serving
% Daily Value
Total Fat 8.8 g
Saturated Fat 1.8 g
Sodium 8.4 mg
Total Carbohydrates 46.5 g
Dietary Fiber 6.1 g
Sugars 28.5 g
Protein 5.1 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Medicinal Goodness – Because Food Is Our Medicine
Apples –Excellent source of dietary fiber and Vitamin C. Apples are low in saturated fat, cholesterol, and sodium.
Bananas – Good source of dietary fiber, Vitamin C, potassium and manganese, and a very good source of Vitamin B6. Bananas are very low in saturated fat, cholesterol, and sodium.
Peanut Butter – It is a good source of niacin, magnesium, and protein. Peanut butter is very low in cholesterol.
Black Tea: Tea is high in polyphenols, a potent antioxidant. Antioxidants have proven health benefits to cardiovascular health. I recommend using a basic English Breakfast Tea for this recipe.
Black tea contains an amino acid called l-theanine, which is unique to tea and has some very interesting effects on the brain. L-theanine increases alpha brain waves inducing a calm and deeply relaxed state. Combined with the caffeine, which is about half the amount found in coffee, the overall effect is a focused calm.
Vanilla – A teaspoon of real vanilla extract contains 5.5 mg of potassium and trace amounts of magnesium, calcium and phosphorous. Hurry up and buy your real vanilla extract. Prices are going up due to a poor harvest season in Madagascar, the main producer of vanilla extract. Madagascar vanilla beans are reputed as having a sweet, creamy flavor associated with classic vanilla.
Cinnamon: Cinnamon contains large amounts of highly potent polyphenol antioxidants. Some studies show that the antioxidants in cinnamon have anti-inflammatory activity.
I use several sources for my nutrition data, including the latest research from medical journals. Since many of you don’t have access to a medical science library as I do, here is a quick and easy website to look up basic nutritional data.
If you want to get a little geeky, watch this quick (13 minute) video from Kahn Academy. It is a simple biological explanation for the three main essential ingredients of nutrition.
The molecules that make up every living thing – carbohydrates, lipids, and proteins – and how we find them in our environment and in the food that we eat.
The government nutrition website is a good general source however, they advocate low-fat everything and many newer studies are not in agreement with that.
And last, if you are into food documentaries, I highly recommend viewing “Fed Up”, released in 2014. Most public libraries have a copy.
Here is the overview, “Narrated by Katie Couric, the film blows the lid off everything that was known about food and exercise, revealing a 30-year campaign by the food industry, aided by the U.S. government, to mislead and confuse the American public. Exposing the hidden truths contributing to one of the largest health epidemics in history, it follows a group of families battling to lead healthier lives and reveals why the conventional wisdom of ‘exercise and eat right’ is not ringing true for millions of people.”
If your library does not have a copy, or you don’t want to wait, there’s always Amazon.
Real Food, Balance, and Moderation is the Key
The takeaway is that we all need the three most important molecules on the earth – proteins, carbohydrates, and fats, to maintain balanced nutritional health.
Carbohydrates are the quickest and first fuel burned for energy, followed by fats and then proteins, in that order. If you eat a meal of just carbohydrates, you will be hungry again in an hour. But if you eat a meal that includes protein and some fat, you will be satiated for a longer period of time.
What some people find confusing is that although proteins are metabolized second in terms of the time it takes the body to break down and store, proteins are used last as the fuel source or energy supply for the body.
Energy metabolism is not an all or none thing. The body is constantly calibrating the use of carbohydrates, fats and protein metabolism to maintain energy for the tissues of the body.
Food and how it is metabolized is a very complex biological process but it is very simple to follow healthy food guidelines.
So any diet that proposes to eliminate any one of the three main fuels for the body is not good. Some studies show a low carbohydrate diet is actually associated with increased weight gain. We need fats, we need proteins and we need carbohydrates.
My Tip – Eat real foods, not processed foods, in balance and moderation. The more a food is processed the more nutrients are lost. Eat carbohydrates, proteins, and fats. That is the simple key to good health.
Thank you for reading
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