Equipment
* optional
Ingredients
Smoothie Base
- 250 ml whole milk, cold
- 1 banana, peeled
- 15 g peanut butter, creamy
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 349 kcal
- Protein
- 13 g
- Carbohydrates
- 43 g
- Fat
- 16 g
- Fiber
- 4 g
- Sugar
- 29 g
- Sodium
- 173 mg
- Saturated Fat
- 6 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 6 g
- Polyunsaturated Fat
- 2 g
- Cholesterol
- 25 mg
- Potassium
- 843 mg
- Calcium
- 296 mg
- Iron
- 0.7 mg
- Magnesium
- 83 mg
- Phosphorus
- 287 mg
- Zinc
- 1.5 mg
- Vitamin A
- 119 mcg
- Vitamin C
- 10 mg
- Vitamin D
- 3.3 mcg
- Vitamin E
- 1.7 mg
- Vitamin K
- 1 mcg
- Vitamin B6
- 0.6 mg
- Vitamin B12
- 1.1 mcg
- Thiamin
- 0.19 mg
- Riboflavin
- 0.54 mg
- Niacin
- 3.0 mg
- Folate
- 50 mcg
- Water
- 310 g
Sources: USDA FoodData Central
Method
Peel the banana and break it into three or four chunks.
Pour the cold milk into the blender pitcher first, followed by the banana chunks and peanut butter.
Blend the mixture on high speed for 30 to 45 seconds until completely uniform and frothy, with no visible chunks of banana remaining.
Pour into a tall glass and serve immediately while cold.
Chef's Notes
- Using a frozen banana instead of a room temperature one transforms the texture from a standard drink into a thick, milkshake-like treat without needing ice, which dilutes the flavor.
- For enhanced flavor depth, consider adding a pinch of fine sea salt and a dash of cinnamon before blending; the salt amplifies the roasted nuttiness of the peanut butter.
- If your bananas are turning brown and overly ripe on the counter, peel them, break them in half, and freeze them in airtight containers. Overripe bananas provide superior natural sweetness for smoothies.
Storage
Refrigerator: 24 hours — Separation is natural; shake vigorously before drinking if stored.
Freezer: 1 month — Can be frozen in ice cube trays and re-blended with a splash of milk.
Troubleshooting
Smoothie is too thin or watery
Cause: Banana was too small or used at room temperature instead of frozen
Fix: Add half a cup of ice cubes or 20g of rolled oats and blend again
Prevention: Keep a stash of peeled, halved bananas in a freezer bag specifically for smoothies
Peanut butter is stuck to the side of the blender jar
Cause: Peanut butter was added before the milk or dropped directly onto the dry walls of the pitcher
Fix: Stop the blender, scrape the sides down with a spatula, and pulse to combine
Prevention: Always add milk first, and drop the peanut butter directly into the center of the liquid pool
Cultural Context
Smoothies gained massive popularity in the United States during the health food movement of the 1960s and 1970s, evolving from early fruit slushes. The combination of peanut butter and banana is a classic, deeply nostalgic American flavor pairing, famously adored by cultural icons like Elvis Presley. Today, this specific blend remains a beloved breakfast staple across the country due to its rapid preparation, accessible ingredients, and kid-friendly flavor profile.
