Banana Date Smoothie
This banana date smoothie recipe blends frozen banana and Medjool dates for a thick, naturally sweet drink ready in 10 minutes with no added sugar.
Equipment
- High-powered blender - For a smooth, fiber-free texture
- Liquid measuring cup - For the milk and yogurt
- Paring knife - For slicing the banana and pitting the dates, if needed
- Silicone spatula - For scraping down the blender jar between pulses
- Reusable smoothie straws - For serving (optional)
- Glass storage jars with lids - If saving a portion for later (optional)
Ingredients
- 2 large ripe bananas - about 240g, sliced and frozen at least 2 hours ahead
- 4 Medjool dates - pitted, about 70g; if firm, soak in hot water for 5 to 10 minutes and drain before using
- 1 cup unsweetened almond milk - 240 ml, or milk of choice
- ½ cup plain Greek yogurt - 120g
- 1 teaspoon pure vanilla extract - 5 ml
- ½ teaspoon ground cinnamon - 2g
- fine sea salt - a pinch
- 1 tablespoon natural almond butter - 16g, for a heartier, more filling version (optional)
- 1 tablespoon chia seeds - 10g, for extra fiber and thickness (optional)
- ½ cup ice cubes - 65g, only if your banana isn't frozen (optional)
Instructions
- Pit the dates if needed. If they feel dry, soak in hot water for 5-10 minutes then drain well. Ensure banana slices are fully frozen.
- Pour the almond milk into the blender jar and add the Greek yogurt on top. Adding liquid first prevents the blades from struggling.
- Add the frozen banana slices, drained dates, vanilla extract, cinnamon, salt, and any optional add-ins like almond butter or chia seeds.
- Start the blender on low for 10 seconds, then increase to high and blend for 30-45 seconds. Stop to scrape down sides if needed, then blend for another 10-15 seconds until completely smooth.
- Check the thickness. If too thick, add 1-2 tablespoons of almond milk and pulse. If too thin, add more frozen banana or ice and blend again.
- Pour into two glasses immediately. Garnish with a dusting of cinnamon if desired. The texture is best within the first few minutes of blending.
Notes
- Banana prep: Freeze banana in slices, not whole, for easier blending and a smoother result.
- Date soaking: Don't skip draining soaked dates completely, as extra water can make the smoothie runny.
- Milk alternatives: Oat milk makes the smoothie slightly thicker, while coconut milk gives it a more dessert-like flavor.
- Add greens: A handful of spinach blends in easily and the taste is masked by the dates and cinnamon.
- Chilling: Pour the smoothie into a chilled glass to keep it thick and cold for longer.
- Protein boost: Add unflavored collagen peptides or vanilla protein powder for extra protein without altering the taste.
- Storage: Store in an airtight glass jar in the fridge for up to 24 hours. Shake or stir before drinking as separation may occur.
- Freezing for later: Pour leftovers into an ice cube tray and freeze for up to 1 month. Blend frozen cubes with a splash of milk for a quick smoothie.
- Make-ahead prep: Slice and freeze banana up to a week in advance, and pit dates ahead of time for quick morning assembly.
- Sweetness check: Taste before adding any sweetener; ripe bananas and soft dates are already quite sweet.
Nutrition
Serving: 1smoothieCalories: 221kcalCarbohydrates: 42gProtein: 8gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1.5gCholesterol: 3mgSodium: 115mgPotassium: 550mgFiber: 5gSugar: 28gVitamin A: 2IUVitamin C: 10mgCalcium: 15mgIron: 4mg
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