Peanut Butter Banana Blueberry Acai Smoothie Recipe

By
Stephanie Lang, MS, RDN, CDN
Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health.
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Stephanie Lang, MS, RDN, CDN
Medically reviewed by
Medically reviewed by Richard Fogoros, MD on March 10, 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.
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Richard Fogoros, MD
Updated on September 20, 2019
Peanut Butter Smoothie
Stephanie Lang, MS, RDN, CDN
Total Time: 5 min
Prep Time: 5 min
Cook Time: 0 min
Servings: 1

Nutrition Highlights (per serving)

362 calories
17g fat
42g carbs
13g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 1
Amount per serving  
Calories 362
% Daily Value*
Total Fat 17g 22%
Saturated Fat 5g 25%
Cholesterol 9mg 3%
Sodium 165mg 7%
Total Carbohydrate 42g 15%
Dietary Fiber 9g 32%
Total Sugars 25g  
Includes 1g Added Sugars 2%
Protein 13g  
Vitamin D 2mcg 10%
Calcium 282mg 22%
Iron 1mg 6%
Potassium 747mg 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.

Acai berries are the fruit of a palm mainly from South and Central America. Acai puree is often found in airtight packages in the freezer section of the grocery store. Choose the unsweetened versions, so that you can add your own optional sweetener to taste.

The acai berry contains both anthocyanins and flavonoids, both powerful antioxidants that may protect the body from environmental stressors and reduce the effects of free radicals, which may ultimately lower risk for heart disease and cancer. There are not enough human research studies looking at acai berries to officially support their use of cancer prevention in humans. In the meantime, focus on including a variety of different types of fruits and vegetables in your diet, rather than focusing on one single fruit or supplement.​

This smoothie contains a mix of acai, blueberry, and banana as well as stick-to-the-ribs peanut butter and omega-3 fatty acid containing chia seeds. Blend with a glug of calcium and protein-rich low-fat milk and sip with a colorful straw.

Ingredients

  • 1/2 medium banana, sliced into 1/2-inch pieces and frozen
  • 1/2 cup blueberries, fresh or frozen
  • 1 packet unsweetened acai
  • 1 tablespoon peanut butter
  • 1 teaspoon chia seeds
  • 3/4 cup low-fat milk

Preparation

  1. Place all ingredients in a blender and blend until smoothie. Add a straw and serve.

Ingredient Variations and Substitutions

Instead of a smoothie, turn this into an "acai bowl." Use only half a cup of milk for a thicker consistency, then pour the mixture into a bowl. Top with additional sliced banana, blueberries, and chia seeds. You could even add a few pinches of unsweetened coconut flakes, antioxidant-rich goji berries, cacao nibs, or homemade granola. Add a pinch of your favorite toppings all over the top of the smoothie bowl, or neatly separate each topping into lines for a streamlined look. Eat with a spoon.

Cooking and Serving Tips

Make this smoothie in the evening, pour into a to-go cup or mason jar, and store in the refrigerator overnight. The next morning, your breakfast is already made so you can literally just grab it from the fridge, add a straw and re-stir the smoothie, and be on your way. Now there's no excuse for skipping breakfast.

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