If you love peanut butter and bananas, you’ll be very happy with the combination in this delicious smoothie (pictured on the center left of the photo on page 42). This recipe proves that it’s not hard to get enough protein on a plant-based diet. With 17 grams in each serving, this smoothie has more protein than two eggs (minus any cholesterol). It’s sweetened only with bananas and dates, which is exactly sweet enough for me. If you have a sweet tooth, you might want to use sweetened soymilk instead of unsweetened, or add a splash of agave nectar. This recipe takes only a few minutes to make, but do remember to freeze the bananas and chill the soymilk ahead of time. —MYRA
Serves 2
2 cups/480 ml plain unsweetened soymilk, chilled
2 ripe medium bananas, frozen (peel and slice before freezing)
3 tbsp all-natural peanut butter (crunchy or smooth)
4 pitted dates, each cut into 3 pieces
Combine the soymilk, bananas, peanut butter, and dates in a blender. Pulse on the “chop” speed until the bananas are broken up, and then on the highest speed for about 1 minute, until the smoothie is completely blended. Serve immediately.
1 SERVING: CALORIES: 370 | FAT: 17G | CARBS: 46G | PROTEIN: 17G | SODIUM: 60MG | DIETARY FIBER: 40% | POTASSIUM: 27% | VITAMIN C: 15% | VITAMIN E: 10% | NIACIN: 20% | VITAMIN B6: 30% | FOLATE: 10% | IRON: 15% | COPPER: 10% | PHOSPHORUS: 10% | MAGNESIUM: 20%