Recipes Health Conditions Inflammatory Conditions Naturally Sweetened Banana Date Smoothie By Dana Angelo White, MS, RD, ATC facebook twitter linkedin instagram Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. Learn about our editorial process Dana Angelo White, MS, RD, ATC Medically reviewed by Medically reviewed by Richard Fogoros, MD on April 28, 2017 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on September 20, 2019 Print Dana Angelo White (14 ratings) Total Time: 10 min Prep Time: 10 min Cook Time: 0 min Servings: 2 ( about 3/4 cup each) Nutrition Highlights (per serving) 294 calories 11g fat 46g carbs 8g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 2 ( about 3/4 cup each) Amount per serving Calories 294 % Daily Value* Total Fat 11g 14% Saturated Fat 2g 10% Cholesterol 6mg 2% Sodium 56mg 2% Total Carbohydrate 46g 17% Dietary Fiber 5g 18% Total Sugars 30g Includes 0g Added Sugars 0% Protein 8g Vitamin D 1mcg 5% Calcium 180mg 14% Iron 1mg 6% Potassium 766mg 16% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Many smoothies are made with gobs of added sweeteners. This cool and refreshing sipper uses the natural sweetness of dates, which also adds a healthy dose of tummy pleasing fiber. Walnuts are the secret ingredient, adding texture, flavor, and ALA omega-3 fats. These important fats help promote heart health and fight inflammation. Make this smoothie for breakfast or for an after dinner sweet treat. With an impressive five grams of fiber per serving, you can satisfy hunger and a sweet tooth in a healthy way. Ingredients 2 ripe bananas 4 dates, pitted and roughly chopped 1/4 cup walnuts 1 cup low-fat milk 1/2 cup ice Preparation Combine banana, dates, walnuts, milk, and ice in a blender and blend until smooth. Pour into glasses and serve. Ingredient Variations and Substitutions Make this recipe vegan and dairy-free by using soy or another dairy alternative in place of milk. Instead of using bananas, make this same recipe with other healthy fruits such as mango, strawberries, or wild blueberries. Prep the ingredients ahead of time and toss in the blender for a quick and easy breakfast or afternoon pick me up. Cooking and Serving Tips Trying to get better at making smoothies? Here's a good place to start: If you find that your blender gets stuck while blending, try adding the liquid before the solid ingredients. You can also add a few splashes of water to thin out the mixture. This will help adjust consistency without adding any additional calories. Don't waste the leftovers! Pour remaining amounts into popsicle molds and freeze for a naturally sweetened ice pop treat. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit