Naturally Sweetened Banana Date Smoothie

By
Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.
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Dana Angelo White, MS, RD, ATC
Updated on September 20, 2019
Banana Date Smoothie
Dana Angelo White
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

  1. Combine banana, dates, walnuts, milk, and ice in a blender and blend until smooth.

  2. 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.

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