Banana and strawberry smoothie is a seriously rich healthy smoothie that has become a classic as the sweet flavors of bananas and strawberries perfectly complement it.
Smoothie fills you for a long time and when made without sugar or added sweetness can be a great way to get plenty of fruits and vegetables.
This Strawberry Banana Smoothie is made with just 4 ingredients. Banana, strawberries, yogurt (low-fat or non-fat) and milk (low-fat or non-fat). You just toss all the ingredients of the blender for a few seconds until it becomes nice and creamy and useful to you. It really is no easier than this!
The thick texture and touch of the plain low-fat yogurt is a perfect complement to sweet, savory fruit, and making it at home gives you a start to a streamlined, better day.
Once you know how to make smoothies with this basic recipe, you can replace it with ingredients like mango, pineapple, and coconut or whatever ingredients and mix-ins you can take on hand.
How to make banana and strawberry smoothie?
This easy banana and strawberry smoothie takes just 10 minutes to make and is great for drinks, a healthy drink, a healthy breakfast, snack or even dessert!
Banana and strawberry smoothie
- 1 large banana
- 1 cup strawberries
- ½ cup low-fat yogurt plain
- ½ cup low-fat milk
Nutritional information:Calories: 298 Carbohydrates: 57g, Protein: 13g, Fat: 4g, Saturated fat: 2g, Polyunsaturated fat: 0g, Monounsaturated fat: 1g, Fiber: 6g, Sugar: 39g, Cholesterol: 13mg, Sodium: 143mg, Potassium: 1007mg.
Health benefits of banana and strawberry smoothie
Banana and strawberries smoothie recipe is good for you because strawberries are rich in fiber, vitamins and antioxidants. They are among the top 20 most antioxidant-rich fruits. One serving of strawberries (about 8 berries) contains more vitamin C than oranges.
If possible try to buy organic strawberries. Non-organic strawberries often test positive for at least one pesticide. I like to buy large Costco packages of frozen organic strawberries for my smoothie.
Benefits of banana
Bananas are rich in fiber, antioxidants, and many nutrients. A medium-sized banana has about 105 calories.
Carbs in green, immature bananas contain mostly starch and resistant starch, but with banana ripening, the starch turns into sugar (glucose, fructose, and sucrose).
Banana is rich in pectin, a type of fiber that gives meat its spongy structural appearance. Unripe bananas also contain resistant starch, which acts like soluble fiber and escapes digestion.
Both pectin and resistant starch can reduce blood sugar levels after a meal and reduce appetite by slowing your stomach emptying. 1
Bananas are quite rich in fiber and resistant starch, which can feed your friendly gut bacteria and protect against colon cancer.
Additionally, some test-tube studies have proposed that pectin may help protect against colon cancer. 2
No studies have directly tested the effects of bananas on weight loss. However, bananas have many characteristics, which should make them a weight-loss-friendly food.
Banana is a good dietary source of potassium (meta-analysis of prospective studies) and magnesium – two nutrients that are essential for heart health. It’s proven and potential clinical significance of magnesium in disease. 3 4 5
Bananas are high in many antioxidants, which can help reduce damage from free radicals and reduce your risk of certain diseases.
Eating a banana several times a week can reduce the risk of kidney disease by up to 50%.
A 13-year study in women determined that those who ate bananas 2 to 3 times per week were 33% less likely to develop kidney disease. 6
Other studies say that people who eat bananas 4 to 6 times a week are about 50% less likely to have kidney disease than those who do not eat this fruit. 7
Banana can help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise. 8
Benefits of strawberries
Strawberry carbs mainly contain fiber and simple sugars. They have a relatively low GI and should not cause large increases in blood sugar levels.
Strawberries also contain ellagic acid, and along with antioxidants, help slow the digestion of starchy foods. It controls the rise in blood sugar levels post a starchy meal. It also helps in lowering the blood sugar level of individuals with type-2 diabetes.
Ellagic acid works in many ways as an anticancer agent – it acts as an antioxidant, slows down the production of cancer cells, and helps the body destroy certain types of carcinogens.
Strawberries are splendid sources of vitamin C. In fact, a single serving of strawberries contains more vitamin C than an orange. Vitamin C has been found to trigger immune-enhancing antibodies, which ultimately increase your body’s ability to fight infection. 9
Strawberries contain malic acid, which acts as an astringent and removes the smell of teeth. This means that you can use this fruit to whiten your teeth. 10
How to make it to whiten teeth?
- You can simply crush strawberries to pulp and mix with baking soda until you get a smooth mixture.
- Using a soft toothbrush, spread the mixture on your teeth.
- Leave it for 5 minutes, brush it well with toothpaste, and rinse.
Powerful antioxidants need to be credited again! They protect our body from oxidative damage and prevent signs of aging (wrinkles, skin burns, fine lines etc.). 11
The strawberry is also an excellent source of vitamin C, which can cleanse the skin and keep it healthy. Berries have other skin benefits too – they improve your complexion, tone and soothe irritated skin, and provide protection from UV radiation.
How to make strawberry paste for skin?
- You can just mix strawberry paste with some honey and apply it on your face every morning.
- Leave the mask on for 15 minutes and wash off with cold water.
- You can also replace honey with rose water. Or you can add milk to the recipe.
- All these elements work wonders in improving skin health.
As already discussed, strawberry is great sources of vitamin C – a nutrient that encourages iron absorption and promotes hair growth. It has also been found that deprivation of this nutrient can lead to abolition of division. Vitamin can also treat dandruff.
It is also believed that silica in strawberries can slow baldness and increase hair growth. However, there’s no scientific evidence to back this claim.
How to make hair mask?
- You can make a strawberry hair mask that can help you deal with your hair problems.
- Mix the strawberry paste (2 strawberries) with extra virgin coconut oil and honey (1 tbsp each).
- Apply on your scalp and leave it for 20 minutes, on which you can wash your hair with cold water.
- This should be done on a clean scalp, usually in the morning after your bath.
- This mask also prevents scalp fungal growth – magnesium in berries takes care of this problem.
- Raben A, Tagliabue A, Christensen NJ, Madsen J, Holst JJ, Astrup A. “Resistant starch: the effect on postprandial glycemia, hormonal response, and satiety.” Am J Clin Nutr. 1994 Oct;60(4):544-51. doi: 10.1093/ajcn/60.4.544. PMID: 8092089.
- Olano-Martin E, Rimbach GH, Gibson GR, Rastall RA. “Pectin and pectic-oligosaccharides induce apoptosis in in vitro human colonic adenocarcinoma cells.” Anticancer Res. 2003 Jan-Feb;23(1A):341-6. PMID: 12680234. Available from: https://pubmed.ncbi.nlm.nih.gov/12680234.
- D’Elia L, Barba G, Cappuccio FP, Strazzullo P. “Potassium intake, stroke, and cardiovascular disease a meta-analysis of prospective studies.” J Am Coll Cardiol. 2011 Mar 8;57(10):1210-9. doi: 10.1016/j.jacc.2010.09.070. PMID: 21371638.
- Fox C, Ramsoomair D, Carter C. “Magnesium: its proven and potential clinical significance.” South Med J. 2001 Dec;94(12):1195-201. PMID: 11811859. Available from: https://pubmed.ncbi.nlm.nih.gov/11811859.
- Helmut Geiger, Christoph Wanner, “Magnesium in disease,” Clinical Kidney Journal, Volume 5, Issue Suppl_1, February 2012, Pages i25–i38, Available from: https://doi.org/10.1093/ndtplus/sfr165.
- Rashidkhani B, Lindblad P, Wolk A. “Fruits, vegetables and risk of renal cell carcinoma: a prospective study of Swedish women.” Int J Cancer. 2005 Jan 20;113(3):451-5. doi: 10.1002/ijc.20577. PMID: 15455348.
- Maclure M, Willett W. “A case-control study of diet and risk of renal adenocarcinoma.” Epidemiology. 1990 Nov;1(6):430-40. doi: 10.1097/00001648-199011000-00004. PMID: 2090280.
- NORRIS FH Jr, GASTEIGER EL, CHATFIELD PO. “An electromyographic study of induced and spontaneous muscle cramps.” Electroencephalogr Clin Neurophysiol. 1957 Feb;9(1):139-47. doi: 10.1016/0013-4694(57)90118-9. PMID: 13404940.
- Carr AC, Maggini S. “Vitamin C and Immune Function.” Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
- Kwon SR, Meharry M, Oyoyo U, Li Y. “Efficacy of do-it-yourself whitening as compared to conventional tooth whitening modalities: an in vitro study.” Oper Dent. 2015 Jan-Feb;40(1):E21-7. doi: 10.2341/13-333-LR. Epub 2014 Oct 3. PMID: 25279797.
- Giampieri F, Alvarez-Suarez JM, Cordero MD, Gasparrini M, Forbes-Hernandez TY, Afrin S, Santos-Buelga C, González-Paramás AM, Astolfi P, Rubini C, Zizzi A, Tulipani S, Quiles JL, Mezzetti B, Battino M. “Strawberry consumption improves aging-associated impairments, mitochondrial biogenesis and functionality through the AMP-activated protein kinase signaling cascade.” Food Chem. 2017 Nov 1;234:464-471. doi: 10.1016/j.foodchem.2017.05.017. Epub 2017 May 6. PMID: 28551262.