Friday, July 3, 2009

Banana, Peanut Butter, Oatmeal and Flaxseed Smoothie

We love peanut butter and bananas at our house. Today’s smoothie is yet another peanut butter and banana combination. This smoothie is high in fat, due to the peanut butter and flaxseed. If you are watching your fat intake I would suggest a fruit smoothie without peanut butter. However, if you are a big fan of peanut, like we are, this is a tasty smoothie that is also packed with nutrition. Peanuts are a good source of protein, vitamin E and niacin.

The flaxseeds are included for their omega 3 fatty acids that are anti-inflammatory and thought to fight cancer. The standard American Diet is typically higher in pro-inflammatory fats (omega 6). I try to add omega 3’s to our diet whenever possible. I have seen many different ratios of the optimal ratio of omega 3 to omega 6 fats. However, the average of what I have seen seems to be between 1:2 and 1:3. These same sources indicate that Americans typically consume a ratio of 1:20 or more, which is extremely unhealthy and very pro-inflammatory.

The banana and peanut butter flavors in this smoothie are well balanced with a subtle hint of cinnamon in the background. The texture of the peanut butter is thick from the frozen banana, ice cubes and oatmeal. If you haven’t tried oatmeal in your smoothies, this is something that is worth a try. We like the fiber and thickness it adds to our smoothies.

Banana, Peanut Butter, Oatmeal and Flaxseed Smoothie
Makes 2 servings


2 frozen bananas
3 tablespoons of peanut butter (preferably with the skins included)
1/3 cup of oatmeal
2 tablespoons of flaxseed, ground
½ teaspoon of cinnamon
8 ice cubes (approximately 1 cup)
2 cups of water


Place everything in the blender and process until completely smooth. Serve immediately in chilled glasses.

Nutritional Information:

Amount Per Serving
Calories - 352.2
Calories From Fat (41%) - 143.84

Total Fat - 17.03g
Saturated Fat - 3.15g
Cholesterol - 0mg
Sodium - 119.96mg
Potassium - 639.41mg
Total Carbohydrates - 46g
Fiber - 9.46g
Sugar - 16.75g
Protein - 10.89g


This smoothie is rich and creamy, and tastes great. The fat is a little high so we will be having a light salad for lunch today. Both my husband and I liked this smoothie. Doesn’t it always seem like the higher fat recipes always taste the best? At least 50% of the fat in peanut butter is healthy monounsaturated fat.

Nutritional Info updated 07.05.09

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