Breakfast
PB banana power smoothie
The one for a long practice or a growth spurt. Heaviest smoothie here, so give it 60 to 90 minutes.
- Servings
- 1
- Total
- 5 min
- Skill
- Easy
What you need
Ingredients
Making for
1 serving
- Bananas1 each
- Peanut butter2 tbsp
- Milk1 cup
- Plain Greek yogurt0.5 cup
- Honey1 tbsp
- Rolled oats0.25 cup
Quantities scale linearly with servings. Round to the nearest practical amount when shopping.
Steps
- 1
Freeze bananas when they go spotty, not before
Peel over-ripe bananas, snap them in half and freeze them in a bag. This is the whole trick to this drink. A frozen ripe banana makes it thick and sweet enough that you do not need much honey, and it saves the bananas nobody was going to eat.
- 2
Warm the peanut butter spoon
Run the tablespoon under hot water before scooping the 2 tbsp of peanut butter. Cold peanut butter comes off the spoon in a lump, hits the frozen banana and seizes into a ball the blades throw around instead of blending.
- 3
Milk, oats, peanut butter, then the frozen banana on top
One cup of milk, a quarter cup of oats, the peanut butter, half a cup of Greek yogurt, then the frozen banana last so its weight pushes everything down into the blades.
- 4
Blend a full minute, longer than feels necessary
Sixty seconds. Oats and peanut butter both need real time to disappear, and at 30 seconds it tastes gritty. If the blender is struggling, add milk 2 tbsp at a time rather than all at once.
1:00
Coach's notes
- This is the most calorie-dense drink on the site at roughly 415 kcal and 22 g of protein. That is a feature on a heavy training day and too much before a light one.
- Peanut butter should list peanuts and salt and nothing else.
- Sun butter blends the same way for a nut-free household and tastes slightly stronger, so start with less honey.
- Too thick is fixable with milk. Too thin is not fixable without another frozen banana, so start thick.