This is a recipe I made as a food sample for a nutrition booth at a family residence at UBC. The results: 9 out of 10 kids (aged 3-12) thought it tasted “really yummy.” This smoothie makes a great breakfast or post-workout snack. The flax seeds add fibre and omega-3 and the addition of peanut butter and/or hemp hearts gives it extra protein and calories.

Ingredients:

1 ripe fresh or frozen banana

3/4 cup milk (dairy, almond, soy etc.)

1-2 tsp unsweetened cocoa (or carob) powder

1 tbsp flax seeds

Optional: 1-2 tsp sugar or maple syrup, 1 tbsp peanut butter, 1 tbsp hemp hearts

Directions:

Blend all ingredients in a blender. Enjoy! Makes 1 serving (adult-size).

Nutrition (made with 2% milk):

Without peanut butter and hemp hearts:

  • Calories: 220
  • Carbs: 38 g
  • Protein: 8.5 g
  • Fat: 5.6 g
  • Fibre: 5 g
  • Calcium: 236 mg (24% DV)
  • Iron: 1 mg (7% DV)

With peanut butter (1 tbsp) and hemp hearts (1 tbsp):

  • Calories: 375
  • Carbs: 43 g
  • Protein: 15.6 g
  • Fat: 18 g
  • Fibre: 6.6 g
  • Calcium: 244 mg (24% DV)
  • Iron: 1.6 mg (11% DV)