Delicious banana blueberry smoothie

delicious-banana-blueberry-smoothie

Welcome to KosiesKitchen and another easy and healthy recipe that we provide and break down into pieces. We’ll discuss things like ingredients, nutrients and of course how to make this delicious smoothie.

First of all, let’s start with the ingredients. All you need is 3 ingredients and a little bit of patience. Here’s what you need for one glass.

-100gr of blueberries
-100gr of banana

-100gr of greek yoghurt

We recommend that you put in the yoghurt first before the blueberries and banana otherwise, depending on your blender, it won’t blend as well and give your smoothie a nice and lovely texture. You can add milk or water (10-20ml should be more than enough) if you want your smoothie to not be as thick but this is an extra option which we did use.

Sounds simple, right? Just a few ingredients to make a heavenly smoothie to kickstart your morning, add it to your lunch or in case you’re revising for any upcoming exams. Let’s break this sweet thing down and have a deeper look of what we’re actually drinking by looking at this chart.

banana (100gr)
blueberry (100gr)
greek yoghurt (100gr)
carbohydrates:
20gr
6gr
5.2gr
fat:
0.2gr
0.6gr
10gr
protein:
1.2gr
0.6gr
6.5gr
calories:
93
42
134

So in total we have:

Carbohydrates: 31.2gr
Fat: 10.8gr
Protein: 8.3gr

Calories: 185

That doesn’t sound like a lot right? These numbers may look scary but there’s a lot more where they came from, in fact, we haven’t mentioned the vitamins and minerals that are hidden in this tasty smoothie.

Here’s just a few honourable mentions.

Vitamin C:
This is provided by bananas and blueberries and comes to around 40+mg which is almost half the recommended intake. The recommended intake is usually provided by your government and changes depending on the age and gender. You can find a lot of vitamin C in citric fruits such as lemons. So if you want to add a little bit more Vitamin C into your smoothie then go ahead and squeeze some lemon juice into the smoothie.

Vitamin C helps you to protect your body from infections but it also enhances the absorption of iron.

Vitamin B2+B6+B12:

This is also known as vitamin b complex. These vitamins are vital and have a big impact on your nervous system, immune system, metabolism and daily performance. The aforementioned vitamins are provided by the delicious greek yoghurt which is a great substitute for quark and natural yogurt in this smoothie, as it is much sweeter and smoother to compensate the tartness of the blueberries.

Magnesium:

The bananas give this smoothie quite a handful of magnesium which the blueberries add to. If you check out our blog post about the benefits of magnesium, you will know that cocoa powder is an awesome source of magnesium – gram for gram it is one of the most magnesium-rich foods. Our smoothie provides you up to 10% of your daily recommended intake of magnesium. In addition to that, it has a positive impact on your heart and blood.

Calcium:

This important mineral can also be found in the delicious greek yoghurt. This helps prevent osteoporosis as it naturally strengthens your bones. For those of you who aren’t sure what osteoporosis is, it’s a disease that thins your bone tissues, which   can lead to breakages and fractures more easily. Although this is more common in elderly people this doesn’t mean you’re going to have osteoporosis on your 90th birthday.

Probiotics:
Pro what? Probiotics! This can be found in greek yoghurts and pretty much in any other yoghurt in your every day supermarket.
Probiotics are microorganisms, essentially bacteria, that live in the yoghurt. This may not sound tasty at first, but we humans need bacteria whether we want them or not. Without them we wouldn’t have ever been able to cure some diseases.
Let’s just have a second to think about Alexander Fleming and Penicillin. If you want to know what that is, just use google 😃 . But what do those bacteria do?
Probiotics have multiple functions, they can help you with when you’re running to the loo too often, or not enough and lactose intolerance.

Long story short it’s a great thing.

Dear reader, if you think this post is as awesome as bananas and helpful then you should definitely check our blog out more often. We wish you a wonderful weekend – Rosie + Kevin