Peanut Butter Smoothie
Who says peanut butter and bananas are for kids? This makes a great breakfast or post-workout snack.
Servings: 1
Ingredients:
- 1 cup of skim/1% milk or soy/almond/rice milk (fortified with calcium and vitamin D)
- 2 Tbsp all-natural peanut butter
- 1 banana
- 1-2 Tbsp of wheat bran or ground flaxseeds
Directions:
- Combine all ingredients together in a blender.
- Pour into a glass and enjoy!
Using 1 cup skim milk, and 1tbsp wheat bran
Nutrients per Serving (per one serving of recipe)
In this chart you’ll see the amount of nutrients for one serving of your recipe. Compare these numbers to the recommended daily intake for your age and sex. You can get this information using Dietitians of Canada – EATracker.
| Calories (kcal) | 387.1 | Folate (DFE) | 62.5 |
| Fat (g) | 17 | Vitamin B6 (mg) | 0.7 |
| Protein (g) | 18.6 | Vitamin B12 (μg) | 1.4 |
| Carbohydrate (g) | 47.6 | Calcium (mg) | 345.7 |
| Sugar (g) | 30.2 | Iron (mg) | 1.3 |
| Fibre (g) | 5.3 | Sodium (mg) | 258 |
| Vitamin A (RAE) | 161.4 | Potassium (mg) | 1064.3 |
| Vitamin C (mg) | 10 | ||
| Vitamin D (μg) | 2.7 | ||
| Vitamin E (mg) | 3.1 | ||
| Thiamin (mg) | 0.2 | ||
| Riboflavin (mg) | 0.6 | ||
| Niacin (NE) | 9.2 |
Food Guide Servings (per one serving of recipe)
In the chart below you’ll see the number of Food Guide Servings for one serving of your recipe. Compare these numbers to the number of Food Guide Servings recommended for your age and sex in Canada’s Food Guide.
| Vegetables and Fruit | 1 |
| Grain Products | 0.12 |
| Milk and Alternatives | 1 |
| Meat and Alternatives | 0.99 |