This creamy Banana Date Smoothie is jam-packed with fibre, protein, and, most importantly, yumminess! This kid-approved smoothie is nourishing enough to be meal-worthy!
The dates in this smoothie add a caramel-like sweetness that goes perfectly with the creamy texture of the blended frozen banana. Cauliflower once again proves its amazing versatility, as the frozen chunks blend into a smooth texture while adding bulk to this smoothie. A scoop of peanut butter and dash of cinnamon add extra creaminess, protein, and flavor, helping to complete this nourishing smoothie.
Ingredients to make this smoothie
To get started, you’ll need a few ingredients:
Dates: The naturally sweet dates in this smoothie provide a good source of fibre, as well as magnesium, and calcium. In fact, both magnesium and fibre help to promote regular bowels and prevent constipation.
Banana: You’ll need a frozen banana for this smoothie! It adds natural sweetness, creaminess, vitamin C, fibre and potassium to the recipe.
Peanut butter (or nut butter of your choice): Nut butter brings heart-protective fats, protein and a little iron to this smoothie. Protein and fat also help you with the satisfaction factor in this smoothie.
Cauliflower: The vitamin C in the cauliflower and banana helps the body to absorb the plant-based iron in this smoothie! It also provides a good dose of folate and vitamin K as well.
Rolled oats: Give this smoothie a blood sugar stabilizing effect with slow digesting carbohydrates to help you feel satisfied for longer.
Cinnamon: Cinnamon not only adds a delicious sweet and spicy flavour, but it also provides surprising amount of manganese, which is an essential mineral involved in protecting cells from damage, bone formation, immune function and blood clotting!
Spinach: A great source of vitamin K and folate, two essential vitamins the body needs daily.
Milk (or milk of your choice): Choose cow or soy milk to add a dose of protein to this recipe. Milk provides bone-building nutrients such as calcium and vitamin D; as well as potassium and zinc.
Add frozen banana, frozen cauliflower, dates, oats, spinach, peanut butter, cinnamon, and a dash of salt to a high-powered blender. The order that you add things to the blender doesn’t matter–the key is to blend the ingredients long enough so they are smooth and creamy!
Next, it’s time to add your milk of choice to the blender. Cows milk, soy milk or other plant-based milk such as almond or oat milk work well in this recipe! As mentioned above, if you want to add more protein, choose cow’s milk or soy milk.
Blend ingredients on a lower speed at first to allow ingredients to combine more thoroughly before turning up the speed on your blender. Turn up your blender to high speed and wait for close to a full minute so everything combines into a smooth and creamy texture.
Pour the light green, creamy smoothie into a mason jar or your favorite smoothie cup!
Enjoy with or without a straw. If you like thicker more spoon-able smoothies, just add ½-3/4 cup of milk instead of the full cup! You could even make this into a smoothie bowl (versus a drinkable smoothie), which means adding the smoothie to a bowl and topping it with your favourite toppings such as nuts, seeds, coconut, chocolate chips and berries and eating it with a spoon. You choose!
Yes! Along with their delicious caramel flavor, dates provide a good source of fibre and magnesium and are also a plant-based source of calcium!
This smoothie is pretty close to being fully plant-based, and can easily be made vegan by swapping the cows milk for plant-based milk alternatives such as soymilk, almond milk, or oat milk (etc.). To avoid swapping out the protein that cows milk brings to this recipe, choose soy milk or other higher protein plant-based options like Silk almond and cashew milk or Ripple milk which contain added pea protein.
Yes! While this smoothie is suitable for anyone to enjoy (my kids love it!), its nutrient density, and the fact that it requires very little time to prepare, makes it ideal during pregnancy! Often certain smells and flavors can trigger nausea in pregnant women. Because this smoothie doesn’t give off a pungent odor, and is smooth and sweet tasting, it is a perfect option for those experiencing nausea and vomiting of pregnancy.
More Smoothie Recipes
- Nutritious Triple Berry Smoothie with Greek Yogurt – Sarah Remmer, RD
- Mango Banana Coconut Smoothie – Sarah Remmer, RD
- Kid-approved Chocolate Cherry Smoothie – Sarah Remmer, RD
- Kid-Approved Tropical Green Smoothie (& Smoothie Bowl) Recipe (sarahremmer.com)
- Healthy DIY Mocha Frappuccino Smoothie – Sarah Remmer, RD
- Canadian Nutrient File- Search by food
- Effects of date fruit (Phoenix dactylifera L.) on labor and delivery outcomes: a systematic review and meta-analysis – PMC (nih.gov)