A creamy, energizing smoothie made from ripe banana, raw cacao, and natural almond butter. This blend supports brain function, mood, and satiety—ideal as a nourishing breakfast or pre-workout boost.
Preparation Time
- Prep time: 5 minutes
- Cook time: None
- Total time: 5 minutes
- Servings: 1 large or 2 small glasses
Ingredients
- 1 ripe banana (fresh or frozen)
- 1 tablespoon raw cacao powder
- 1 tablespoon unsweetened almond butter
- 3/4 cup filtered water or unsweetened almond milk
- 1 teaspoon ground flaxseed or chia seeds (optional)
- 1/4 teaspoon cinnamon (optional)
- 2–3 ice cubes (optional, for texture)
Instructions
- Add all ingredients to a blender.
- Blend on high speed for 30–45 seconds until smooth.
- Serve immediately.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~240 kcal |
| Protein | ~5 g |
| Fat | ~12 g |
| Carbohydrates | ~30 g |
| Fiber | ~6 g |
| Magnesium | ~90 mg (22% DV) |
| Potassium | ~450 mg |
| Iron | ~1.5 mg (8% DV) |
| Antioxidants | High (from cacao) |
Health Benefits
1. Mood and cognitive support
Raw cacao contains theobromine, phenylethylamine, and magnesium, all of which may improve mood, focus, and mental clarity.
Reference: Parker G et al. (2006). Chocolate and mood: neurobiological mechanisms. Journal of Affective Disorders.
2. Sustained energy and satiety
Almond butter provides monounsaturated fats and protein, which slow digestion and help maintain blood sugar levels.
Study: Wien M et al. (2010). Almond consumption and satiety. Nutrition Research.
3. Digestive and heart support
Bananas and flaxseeds offer soluble fiber, supporting gut health and cholesterol regulation. Cinnamon adds insulin-sensitizing properties.
Source: Slavin J (2013). Fiber and prebiotic impact on gut health. Nutrition.
4. Muscle and nerve function
Banana and cacao contribute potassium and magnesium, critical electrolytes for muscular contraction, nerve signaling, and hydration.
Study: Volpe SL. (2013). Magnesium in exercise and performance. Critical Reviews in Food Science and Nutrition.
Tips for Best Results
- Use frozen banana for a thicker, creamier texture.
- Add espresso for a mocha version with added alertness.
- Double the almond butter for a higher-calorie meal replacement.
- For extra protein, blend in hemp seeds, plain Greek yogurt, or a clean plant protein powder.
- Drink post-workout for a blend of fast-acting carbs and healthy fats.
0 comments on “Banana, Raw Cacao, and Almond Butter Smoothie”Add yours →