Strawberry banana smoothie recipe

There are two pictures combined together. On the first one, on the left there are mixed strawberries, radish, and banana in a coctail glass. On the right, two full glasses with made coctail.

Strawberries and bananas are one of the most likable fruit. they both are sweet and unique in their flavor. For myself, I’m eating strawberries almost every day in the season and freezing some of them for later. I’m doing similarly with other berries because they are so nutritious and healthy.

If you want to keep yourself healthy now, and if you want to keep yourself cognitive functioning when elder – keep eating berries, especially dark berries every day. By that, you’ll keep giving your body plenty of antioxidative, antiinflammatory, and longevity-friendly compounds that protect your brain and keeps it young.

Bananas are good too but aren’t that much exotic as they are all year available. However, they are cheap, nutritious, and energy-dense thus a great option for physically active. In my case, I put bananas almost in every smoothie I make because I love the taste and consistency they give.

For Who?

Definitely for everyone healthy for hot days!

For those who are looking for easy to make and eat nutritious fast-meal. This recipe provides energy, a lot of water, vitamins, and minerals.

If you are physically active, this recipe might be a very good option for you after training. You can also add some bee honey or sugar to increase carbohydrate content and make it more sweety. Skyr dairy product have also a higher protein content than yoghurt so it is either a better option. If you are eating whey protein after physical activity cow’s milk will make it easier to dissolve.

Diabetic patients should be aware that cow’s milk increases insulin level and that is what you want to avoid. Persistent milk consumption might promote type II diabetes even in healthy people in an unhealthy diet (it doesn’t mean that you have to exclude milk or dairy products from your diet but improve your diet). Yoghurt, however, seems to be safe also for diabetic patients, and some studies even suggest that it might be beneficial for them. That’s why here I used yoghurt.

Some groups of people should exchange components regarding their health issues.

  • Lactose intolerant – If you are lactose intolerant you’ve heard that natural yoghurt is safe for you because it doesn’t contain lactose. In fact, yes but some people still have gastrointestinal issues after consumption of lactose-free dairy products. If you are one of them there might be two reasons for that, one is that you are completely lactose tolerant but believe you are not – thus you are experiencing symptoms of something you don’t have. Another possible explanation is that no sugar, but other components like dairy fat makes you sick. If you still would like to use this recipe, you can choose plant milk or eg. camel milk.
  • Fructose or histamine intolerant – you may be aware that fructose in the cocktail may cause gastrointestinal issues like bloating and pain if you don’t tolerate it. You can decrease the portion or amount of fruit used in the recipe. If you are histamine intolerant, choose histamine-low fruit for strawberries. They are histamine rich.
  • Gastrointestinal issues (SIBO, IBS, FODMAP) – While bananas are relatively low in FODMAP you still should be cautious about the amount you consume. You still should be able to tolerate them but in a limited quantity. Strawberries should be fine but they also have high carbohydrate content and are high in fiber. If you have any gastrointestinal issue you should have a notebook and notes about which and how you react to different food products. If you are tolerant of bananas or strawberries, well, good for you, they are very nutritious.

Components (for 2 portions)

  • Banana 150g – 1 medium,
  • Strawberries 450g – 3 cups,
  • Lemon 40-50g – half of small-medium one,
  • Radish 75g – 5 pieces,
  • Yoghurt 250g – 1 cup.
A gentle, woman's hand holding strawberry pointed at the sky. There is nothing besides that, the background is plain white.

Recipe

Put everything into a blender.

Mix it up!

Tips and Notes

You can add more strawberries if you want it to be more liquid or bananas if you want to condensate it. Instead of strawberry, you can add some milk. I had some lemon and radish left in the fridge thus I added all I had. I like the flavor of the lemon if there is not too much of it.

You can use more rip banana if you need it had more sweety too. Green bananas contrary have lower simple sugar content but are riched in resistant starch which makes it a better option for type II diabetic patients. Resistant starch improves glycemic control and supports gut health.

Strawberries, similar to bananas they are a source of many bioactive phytochemicals that have strong antioxidant properties. The main feature of them is the high content of ellagic acid which has antimutagenic and anticancer properties.

There are other berries that are much stronger in their pro-healthy properties than strawberry. However, the latter has their unique taste and moreover, the more diverse your diet is, the healthier gut you have.

If you want to take outside and drink it later, use a thermal bag, add ice rocks, or use frozen fruit. I used fruit from the fridge so I had it cold enough and didn’t need ice rocks.

Nutritional value

  • Nutrient
  • Proteins (g)
  • Fat (g)
  • Carbohydrates (g)
  • Energy (kcal)
  • All, 2 portions
  • 16,5
  • 7,5
  • 91
  • 450
  • 1 portion
  • 8
  • 3,7
  • 45,5
  • 225

Sources & References

Panahi S, Tremblay A. The Potential Role of Yogurt in Weight Management and Prevention of Type 2 Diabetes. J Am Coll Nutr. 2016;35(8):717‐731. doi:10.1080/07315724.2015.1102103 PubMed

Barengolts E, Smith ED, Reutrakul S, Tonucci L, Anothaisintawee T. The Effect of Probiotic Yogurt on Glycemic Control in Type 2 Diabetes or Obesity: A Meta-Analysis of Nine Randomized Controlled Trials. Nutrients. 2019;11(3):671. Published 2019 Mar 20. doi:10.3390/nu11030671 PubMed

Drouin-Chartier JP, Li Y, Ardisson Korat AV, et al. Changes in dairy product consumption and risk of type 2 diabetes: results from 3 large prospective cohorts of US men and women. Am J Clin Nutr. 2019;110(5):1201‐1212. doi:10.1093/ajcn/nqz180 PubMed

Fedewa A, Rao SS. Dietary fructose intolerance, fructan intolerance and FODMAPs. Curr Gastroenterol Rep. 2014;16(1):370. doi:10.1007/s11894-013-0370-0 PubMed