Tag Archives: banana smoothie

Potassium Smash Smoothie


This Pineapple, Banana Smoothie is an excellent source of potassium! Look! It’s ready to go to work!

It’s summer and it’s hot and I don’t like bananas so it’s not surprising that I have some pretty nasty leg cramps and sore joints. This is not good at all. Another distinct pleasure of getting a little older, I guess.

Fortunately, I am also a grown up so I know that it’s time for me to just suck it up and get some bananas and other potassium rich foods into my diet. I have a bunch of frozen bananas in the freezer so I was good for that part of my smoothie. But OH NO! No yogurt, very little milk, and not even any almond milk. I did have some heavy cream but that didn’t seem like a good idea.  Nothing obvious for my smoothie base!

Thankfully, I am an amazing scrounger and I discovered a can of coconut milk and some canned pineapple in my pantry. SCORE!!!! Bonus potassium in the coconut milk!

Potassium Smash Smoothie
1 cup coconut milk
1/2 cup of crushed pineapple – unsweetened or juice sweetened
1 frozen banana
5-7 ice cubes

1. Put the ingredients in a blender in the order listed.
2. Start blending at a low speed and slowly increase to high.
3. Drink up!

This was a thick smoothie and I’m pretty full right now. Not uncomfortably full, but I’m certain that lunch will be something small, like hummus and pita chips. Fine by me.

The thickness also made me wonder if I could freeze this smoothie and have a delicious vegan frozen dessert. I guess I’ll have to get more coconut milk and pineapple and try it out!

If you’re wondering what other foods are good sources of potassium, I found this article from Anne’s Healthy Kitchen. I have not validated the information but the article shows sources and they’re reputable.

I knocked out about 1/4 of my RDA of potassium in this smoothie. The plan for dinner is Black Beans and Rice. Black beans are another good source of potassium. That should get me to my RDA. Phew!


A Day in the Life of My Vitamix

dilvIf you haven’t figured it out yet, I love my Vitamix. She is a lovely, hard working member of my family. She greets me with her cheery red face each morning and helps me prepare healthy food for my whole family in no time flat.

I thought you’d be interested in seeing what a day in the life of my Vitamix is like!

6:00 AM – Time to make a smoothie for the teenager! His preference is to get his veggies into his diet early in the day and I am happy to oblige. He really enjoys a Blueberry Spinach Smoothie. It gets him set to greet his Social Studies teacher at 7:20 who has started her day with Boot Camp. bss

7:00 AM – My Faithful Assistant isn’t a huge smoothie fan but once in a while, I can get him to have a Chocolate Banana Smoothie. No reason to sneak veggies into this one’s diet. He happily eats them with no deceit needed. This is a new recipe that you can find at the bottom of this post. cbs

7:15 AM – Time to make my breakfast! So many choices! Mango Smoothies are a family favorite. Isn’t it great to be able to get mangos year round? I take my smoothies to go each day. I got some great glasses with lids so I don’t have to use a plastic containers anymore.ms

7:20 AM – Now to whip up some soup for lunch. I put a little hot water and a tiny drop of dish soap in my friend, turn her on high for a few seconds, and rinse her out and she’s ready to go for my fourth creation of the morning. I always have lentils in my house and my favorite are Urad Dal. Prepared in this Fake Potato Soup, they taste exactly like potatoes with a good amount of protein and fiber. Delicious! fps

8:30 PM – Time to unwind and my hero Vitamix is ready to lend a hand here, too. My boys and I love Hot Chocolate and we were thrilled to try my friend Jen’s recipe from her blog, The Whole Bag of Chips. With the cold weather we’ve had, we welcomed this sweet, warm treat during our traditional Friday night movie.jhc

Have I convinced you to get a Vitamix yet? I admit they are pricey. We opted to get this for ourselves for Christmas and I think it was worth every penny. If you already have a blender you love, these recipes will work in them too. Many of them were posted well before my new love came into my life. I hope you’ll try a few of these recipes.

Here’s the recipe for the Chocolate Banana Smoothie
1 banana
1/2 cup nonfat yogurt
1/4 cup water
1/2 scoop chocolate whey protein powder
4-5 ice cubes

1. Place the ingredients in your blender in the order listed.
2. Start blending on low and slowly increase speed to high.
3. Serve!

I hope you enjoy all these recipes. My Vitamix is going to take a nap.

Banana Smoothie Pops

Do you find your bananas getting ripe way too fast in the summer? We do. And really, how much banana bread can a woman be forced to make? Since I have successfully gotten my kids on the smoothie train, I decided to try my hand at freezing some banana smoothies in the cute little mold I got at some store at some point in the last few weeks.

If I had to review the mold, I’d give it a C-. It was pretty difficult to get the smoothie pop out of the mold. It could be that it was made specifically for freezing clear liquids and not smoothies. I set the mold in warm water for about 10 seconds. Then I pulled the handle and it came out. Empty. I ended up running a knife around the edge of the mold and working the pop out with the knife and then putting it back on the handle. I won’t fail the mold completely because it has a kind of drip tray thing with a spout that would be useful for serving juice pops to small kids.

Banana Smoothie Pops (6)
2 very ripe bananas
2/3 cup yogurt of choice. I used plain, non-fat yogurt
3 tbsp sugar
1/2 tsp vanilla

1. Blend everything together until smooth.
2. Pour in mold and freeze for two or more hours.
3. Carefully remove from mold and serve

My test subject is not a huge banana fan and he had just eaten quite a large plate of Tofu with Roasted Cauliflower. He ate about a quarter of the pop, said it was good but he was full and put it back in the freezer.

I’m looking forward to trying out other pops in the mold.