Peanut Butter and Berry Smoothie – Cocoa Powder, Peanut Butter, and Blueberries!
There is something about the combination of peanut butter and jelly that is just irresistible. This Peanut Butter Smoothie is my attempt at a classic combination. It uses smooth peanut butter and two types of delicious berries, strawberries, and blueberries. The key to this smoothie is getting the right texture and consistency. You want a smoothie that is not too liquid and not too thick. My recipe suggestion comes out to 350 kcal, which is not too many for such a delicious treat. The other good news is that the total macronutrient profile is quite balanced, most macronutrient can be found in similar percentages to the total calories. The smoothie is also high in protein, giving you a very good amount of 21 grams of protein.
The Peanut Butter Smoothie – Ingredients
Info About the Peanut Butter Smoothie
How to Make it – The Peanut Butter Smoothie, like most smoothies, is super easy to make. My advice is to add the milk and low-fat Greek yogurt first and then add the peanut butter. The reason for this, as I have found through many times making smoothies, is that the peanut butter will stick to the sides of the blender. Don’t think you need a high powered blender to make a smoothie like this.
For the majority of my smoothies, I just use a Single Serve Blender, they are quick and easy to use and are really easy to clean.
After you have added the peanut butter add the rest of the ingredients and blend! To really make sure you have a good consistency blend for around 15 seconds. If you would prefer a more liquid smoothie add a touch more milk. If you prefer something thicker add some more peanut butter or even some oats. Oats are a great way to thicken a smoothie and are incredibly nutritious.
The Macro Nutrients – This peanut butter smoothie has a very good macronutrient composition. It has a total of 350 kcal which is 14% of a 2,500 kcal diet. The percentage amount of each macronutrient is very similar to the number of total calories. There is 15 % of fats and 20% or 3 grams of saturated fat. These fats come from the low-fat Greek yogurt and of course the peanut butter. Be sure to carefully read the nutritional information on the containers of these two ingredients as the nutritional information can vary greatly between different types and brands.
Read more about saturated fat – “Saturated Fat: A Closer Look at a Demonized Macro Nutrient“.
In essence, saturated fat is not as bad as has been publicized and in reality, should be viewed as a macronutrient that (depending on the specific type of saturated fat) can have both positive or negatives effects on the body. There is a great amount of fiber, 17% of your RDI, this contribution comes from the strawberries and blueberries. Many people do not consume enough fiber in there diet despite it being incredibly important for digestive health. There are 42 grams of carbohydrates of which 30 grams are simple sugars. Finally, there is a total of 21 grams of protein. The protein primarily comes from the milk, greek yogurt, and peanut butter.
Vitamins and Minerals – The strength of this smoothie is in the macronutrients but the vitamins and minerals are not bad at all! To highlight just a few, there is 57% of your RDI of vitamin C. If you are interested in reading more about the health benefits as well as foods high in vitamin C check out – Vitamin C benefits: Can you have too much vitamin C? There is 58% of your daily dose of B12 and 41% of your riboflavin. For minerals, there is 40% of your RDI of phosphorus, 31% calcium and 23% of your magnesium.
Extra Nutritional Information – Peanut Butter may be a sweet treat but when it is accompanied by blueberries and strawberries we get plenty of antioxidants and polyphenols. There are 1.3 grams of antioxidants and polyphenols. One negative of this smoothie is the low amount of omega 3. If you are searching for a food high in omega 3 I would recommend Chia Seeds. Feel free to add a small amount to this smoothie. 5 grams of chia seeds contains around 870 mg of omega 3. The recommended daily amount is between 250 mg and 1.6 grams depending on which authority you check with. A key factor that is important to consider is not simply the amount of omega 3 and 6 but the ratio of the quantity you consume between them. Most western diets have a high amount of omega 6 to a low amount of omega 3. It is advised to aim for a ratio of 4:1 (Omega 6: Omega 3) as researchers believe such a disproportionate ratio can have negative health consequences.
SmoothFuel Nutritional Score
The Peanut Butter and Berry Smoothie scored 72/100. This smoothie is definitely nutritional as well as being delicious! It scored well in most areas but in particular, did well for macronutrients (86). Overall it was very balanced with fairly equal amounts of carbohydrates, fats, and protein. It was penalized slightly for having a little too much saturated fat. As you can imagine most of this came from the peanut butter. Always check the amount of saturated fat as the amount can vary between brands. The smoothie had a variety of vitamins and minerals at good levels and scored 68.
The Peanut Butter and Berry Smoothie received bonus points for having high levels of polyphenols and antioxidants.
The one thing that this smoothie lacks is omega 3 fatty acids. Having said that the amount of omega 6 was only 3 grams so it wasn’t punished too much for not having a good ratio.