Photo by Tom McCorkle and food styling by Gina Nistico; for The Washington Post
This milk shake-like smoothie is filling, nourishing and perfectly sweet thanks to the very ripe frozen banana blended into it —no added sugar needed. It’s so simple to make, a child can whip it up on their own, giving them some early kitchen autonomy, and their parents a welcomed break. As a happy turn of the table, my daughter has been making this smoothie for me since she was about 6 years old.
1 medium very ripe banana, broken into chunks and frozen
¾ cup milk of choice, plus more as needed
1 tablespoon peanut butter
Place all of the ingredients into a blender and blend until smooth. Add a little more milk if the mixture is too thick to blend, or if you prefer a thinner smoothie. Drink immediately.
Makes 1 serving
Serving size: about 1 1/3 cup
Per serving (using 1% low fat milk) : Calories 285; Total Fat 10 g; (Sat Fat 3 g); Protein 12 g; Carb 41 g; Fiber 4 g; Cholesterol 8 mg; Sodium 185 mg, Total Sugar 16 g (Added Sugar 0 g)