Recipe: Weight Loss Program: Skinny Banana Date Smoothie

Serves 1; 195 cals*

Ingredients:

  • 1/2 ripe medium Banana, 53 cals
  • 1/4 cup nonfat Greek Yogurt, 33 cals
  • 1/2 cup 1% Milk, 52 cals
  • 1/2 tbsp Honey, 32 cals (see note below)
  • 1 small dried Date, pitted, chopped, 20 cals
  • 1/8 tsp Cinnamon
  • 2 Ice cubes

Blend until smooth and enjoy.

* Calories are approximate calculations.

 

NOTES:

1. Swap out the Honey for the other half of the Banana.

This adds more sweetness and creaminess for an extra 20 cals. The interesting thing is that using a whole banana actually gives less sugar than using half a banana and half a tablespoon of honey!!! And it gives more nutrients and fiber, and is much more filling. Banana contains 3.1 g fiber; 1.3 g protein amongst other nutrients like potassium etc.

2. Add some healthy fats

Add 1 tbs (7g) ground Flaxseeds – extra 37 cals. They contain omega-3, fiber, protein and selenium amongst other nutrients. See link below for more info on flaxseeds.

3. Add soluble protein and fiber

… with 2 tbs Oats – extra 47 cals, or 1/4 cup for 94 cals

Include any of the above to improve the nutrition in this smoothie.

If you add all these, making it meal-replacement quality, then the smoothie total is 294 cals – 341 cals with 1/4 cup oats.

 

Nutritional Info on basic recipe (will change if you add the extras):
Size: 1 smoothie • Points+: 5 pts • Smart Points: 6
Calories: 195 • Fat: 1 g • Carb: 39 g • Fiber: 3 g • Protein: 5 g • Sugar: 31 g
Sodium: 136 mg • Cholesterol: 6 mg

 

Source: SkinnyTaste; Dr Axe on Flaxseeds/Linseeds

Photo: SkinnyTaste