Madeleine Hull
Banana shakes are a delicious and healthy treat, perfect for breakfast or as a snack. They are easy to make and can be customised with a variety of ingredients to suit your taste preferences and nutritional needs. This versatile drink can be made with or without dairy and can include additional fruits, nut butter, greens, or a dash of cinnamon for extra flavour. Banana shakes are a great way to gain weight and build muscle, but they should be consumed in moderation and preferably in the morning or evening, as they may cause constipation if consumed in large quantities at night. With just a few simple ingredients and a blender, you can whip up a creamy and nutritious banana shake in minutes!
How to make a diet banana shake
| Characteristics | Values |
|---|---|
| Ingredients | Banana, milk, ice cream, flavourings, sweetener, water, ice, lemon juice, vanilla, cinnamon, honey, peanut butter, berries, spinach, kale, mango, hemp seeds, nut butter, nuts, dried fruits, cocoa powder, chocolate syrup, protein powder, dates |
| Recipe | Add banana, milk, ice cream, flavourings, and sweetener to a blender. For an icy texture, add ice. To enhance the flavour, add a small amount of lemon juice, vanilla, and cinnamon. For weight gain, add honey. For a nutty flavour, add peanut butter. |
| Dietary requirements | To make vegan, use vegan milk and ice cream. To make dairy-free, use plant-based milk. |
| Storage | Store in an airtight container in the fridge for up to 24 hours. To freeze, pour into a freezer-safe bag, remove as much air as possible, and freeze for up to 2 months. |
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What You'll Learn
Base ingredients: banana, milk, yoghurt, honey
A banana shake is a sweetened drink typically made by blending ripe bananas with milk, ice cream, flavourings, and a sweetener. Here is a simple recipe for a diet banana shake with the base ingredients being banana, milk, yoghurt, and honey.
Firstly, choose your banana. You can use fresh or frozen bananas, but a good habit is to freeze bananas that are beginning to get overripe. If you are using fresh bananas, you can slice them before freezing. You can also add other fruits such as strawberries, mango, frozen berries, pineapple, or oranges.
Next, choose your milk. You can use regular milk, or a non-dairy alternative such as almond milk, cashew milk, or oat milk.
Now, choose your yoghurt. You can use Greek yoghurt for added protein, or vanilla-flavoured yoghurt for extra sweetness. If you are making a smoothie, you can use frozen yoghurt.
Finally, choose your honey. You can add as much or as little honey as you like, depending on how ripe or sweet your banana is. You can also add a teaspoon of vanilla extract for extra flavour.
Once you have chosen and measured your ingredients, simply blend them together until smooth. You can also add ice cubes or use frozen fruits for an icy-cold shake. Enjoy!
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Flavourings: cinnamon, vanilla, lemon juice
Cinnamon, vanilla, and lemon juice can be used to flavour a banana shake. Cinnamon is a popular spice to add to banana shakes, with some people also adding sugar. Cinnamon powder is said to be particularly suitable for winter.
For a simple banana shake recipe, combine ice, milk, banana, sugar, and cinnamon in a blender and blend until smooth. You can also add a handful of ice-crushed, plain yoghurt, ground flaxseed, and vanilla soy protein powder. The protein powder and flaxseed will thicken the shake.
If you are making your own vegan milk, you can add the nuts to the blender and make the milk, then simply add the fruit and flavouring ingredients. If using regular milk, boil, cool, and chill it in the fridge. You can also make almond milk by washing and soaking almonds for 4 to 6 hours, then peeling off the skin. Cinnamon, vanilla extract, and cardamom powder can then be added.
For a banana shake with a citrus twist, lemon juice can be blended with banana, sugar, milk, and yoghurt.
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Sweeteners: honey, ice cream
Honey and ice cream are both excellent choices for sweetening your banana shake. Here are some tips on how to make a delicious diet banana shake with these sweeteners:
Honey as a Sweetener
Honey banana shakes are not only delicious but also offer various health benefits. Honey is loaded with essential nutrients such as fibre and minerals, and it contains no fat or cholesterol. It also has properties that fight microorganisms responsible for causing gastrointestinal problems and protect the stomach lining from potential ulcers. To make a honey banana shake, start by pouring milk into a non-stick pan and cooking it at a low flame for about 2 to 4 minutes, stirring continuously. Take the pan off the heat and add a few dates, allowing them to soak for about 10 to 15 minutes. Next, combine the milk-date mixture with a banana, honey, and ice cubes in a blender and blend until smooth. Serve immediately for a refreshing and healthy drink.
Ice Cream as a Sweetener
Ice cream is a classic choice for sweetening banana shakes and can be used to create an indulgent, dessert-like drink. To make an ice cream banana shake, simply combine ripe bananas, ice cream, milk, and your desired flavourings in a blender. Blend until smooth and creamy, adding more milk if you prefer a thinner consistency. If you want to boost the protein content, you can also add nuts such as cashews or almond butter. For a truly decadent shake, top it off with a scoop of ice cream and your favourite toppings.
Combining Honey and Ice Cream
If you're feeling adventurous, you can even combine honey and ice cream in your banana shake. Start by following the honey banana shake recipe, but instead of adding ice cubes, use vanilla ice cream. You can also add a small amount of milk to thin the shake to your desired consistency. This combination will result in a sweet, creamy, and indulgent drink that combines the health benefits of honey with the richness of ice cream.
Remember, when using ice cream as a sweetener, it's easy to overshoot your desired calorie intake, so practice portion control and adjust the amount of ice cream to suit your dietary needs. Enjoy experimenting with these sweetener options to create delicious and nutritious banana shakes!
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Nutritional boosts: nuts, berries, greens
Nuts, berries, and greens can be added to a banana shake to boost its nutritional value and provide additional health benefits.
Nuts are a great source of protein, vitamins, minerals, and healthy fats. A single serving of Brazil nuts, for example, may help lower cholesterol levels. When added to a banana shake, nuts can provide a boost of energy and help with weight gain.
Berries are known for their antioxidant properties and have been linked to improved cognitive function and reduced cognitive decline. Studies have shown that consuming berries can delay cognitive aging by up to two and a half years. Adding fresh or frozen berries like strawberries, blueberries, raspberries, or açaí berries to a banana shake can enhance its nutritional profile and provide additional health benefits.
Greens such as spinach, kale, broccoli, and Brussels sprouts are packed with nutrients and have been shown to have numerous health benefits. They can help protect brain health, reduce the risk of cancer, and improve digestive health. Adding a handful of greens to a banana shake is a great way to increase the nutrient content and boost its health benefits.
When preparing a banana shake, it is important to consider the ingredients and their potential interactions. Ayurveda, the ancient Indian medicine system, advises against combining fruits and dairy as it may disrupt the digestive system. Using vegan milk or non-dairy alternatives, such as nut butter or hemp seeds, can be a healthier option. Additionally, consuming banana shakes in moderation is important, as tannic acid in bananas can cause constipation if consumed in large quantities.
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Variations: chocolate, peanut butter, caramel
Chocolate Banana Shake
Chocolate banana shakes are a great way to get your chocolate fix in a healthy way. The sweetness of the banana is a perfect complement to the rich flavour of cacao. To make a chocolate banana shake, blend together milk, frozen bananas, cacao powder, and chocolate or vanilla protein powder. You can also add oats and chia seeds or flaxseeds to the mix for extra fibre and healthy fats.
Peanut Butter Banana Shake
Peanut butter and banana is a tried-and-true flavour combination that is hard to beat. To make a peanut butter banana shake, blend together milk, bananas, peanut butter, honey, and ice cubes. You can also add Greek yogurt, cinnamon, or a scoop of protein powder for extra protein. If you want to switch it up, try using different types of milk and nut butter, or add a little cocoa powder for a chocolatey twist.
Caramel Banana Shake
Caramel banana shakes are a surprisingly healthy treat, with a creamy texture and indulgent flavour. To make a caramel banana shake, blend together almond milk, banana, and ice. The secret ingredient that gives this shake its caramel flavour is Medjool dates. For an extra creamy texture, freeze the banana beforehand, and add a splash of vanilla extract. If you want to make it a salted caramel shake, add a pinch of sea salt.
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Frequently asked questions
You will need a banana, milk or water, and a blender. You can also add a handful of greens, such as spinach or kale, and fresh or frozen fruit, such as berries, mango, or pineapple. For a creamier texture, add a spoonful of plain or Greek yoghurt.
Add all your ingredients to your blender and blend until smooth. If you like your shake icy, add a handful of ice or use frozen fruit.
A diet banana shake will last for up to 24 hours in an airtight container in the fridge. If you want to save it for longer, pour it into a food-safe resealable plastic bag or container and freeze it. It will last in the freezer for 1-2 months.
