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Global • Non-Vegetarian
How to Make Banana Peanut Butter Smoothie (Traditional & Healthy Version)
The Banana Peanut Butter Smoothie is a delightful and creamy snack, popular among Malaysians for its fusion of local flavors and nutritional benefits. In Malaysia’s multicultural culinary landscape, smoothies have become an integral part of modern snacking, often enhanced with indigenous ingredients like pandan or santan. This healthy Banana Peanut Butter Smoothie combines ripe pisang (banana), natural peanut butter, and a hint of honey, making it both delicious and filling. Loved for its sweet, nutty aroma, this smoothie appeals to all ages and makes use of locally sourced bananas, a staple fruit in Malaysian households. The addition of santan (coconut milk) adds a subtle tropical flair, while chia seeds boost the smoothie’s nutritional value. Its creamy texture and balanced taste make it a popular choice for those seeking a quick, energizing snack or a healthy breakfast. Whether enjoyed on a hot afternoon or as a post-workout refreshment, this smoothie exemplifies Malaysia’s knack for blending tradition with modern health trends.
Ingredients(for 1 tall glass (about 300 ml))
- 2 medium Ripe pisang (banana) (Use pisang emas or pisang berangan for best results)
- 2 tablespoons Natural peanut butter (Unsweetened)
- 1/2 cup Santan (coconut milk) (Fresh or carton)
- 1/2 cup Low-fat milk (Can substitute with oat or soy milk)
- 1 tablespoon Chia seeds - optional
- 1 teaspoon Honey (Pure madu lebah) - optional
- 1 small knot Pandan leaf (For aroma, optional) - optional
- 1 cup Ice cubes (For a chilled smoothie)
- 1/2 stalk Lemongrass (serai) (Lightly bruised, optional for subtle fragrance) - optional
Instructions
- 1
Peel and slice the ripe bananas. Set aside in a bowl.
2 minutes
Use overripe bananas for natural sweetness and creamy texture.
- 2
If using, tie the pandan leaf into a knot and bruise the lemongrass. Add them to the blender for a local aroma.
1 minute
Remove pandan and lemongrass before serving for smooth texture.
- 3
Add sliced bananas, peanut butter, santan, low-fat milk, chia seeds, and honey into the blender.
3 minutes
Layer wet ingredients first to help blades move smoothly.
- 4
Add ice cubes to the blender. Blend on high until smooth and creamy.
2 minutes
Pause and scrape down sides if needed for even blending.
Why This Dish is Healthy
Choosing this smoothie means opting for natural sweetness, minimal processed sugar, and heart-healthy fats. The local ingredients offer nutrients that support immune health, muscle function, and digestion. It’s lower in saturated fat and calories compared to traditional desserts, with the added benefit of fiber and plant-based protein. This makes it ideal for weight management, sustained energy, and overall well-being.
This Banana Peanut Butter Smoothie is packed with potassium from bananas, healthy fats and protein from peanut butter, and antioxidants from chia seeds. Santan provides medium-chain triglycerides, which are beneficial for metabolism. The smoothie is a good source of vitamins B6 and E, magnesium, and dietary fiber. It contains moderate carbohydrates for energy, balanced by protein and healthy fats, making it a well-rounded snack or light meal.
Pro Tips
- 💡Tip 1: Freeze sliced bananas beforehand for an extra creamy texture without adding more ice.
- 💡Tip 2: Use roasted peanut butter for a deeper flavor.
- 💡Tip 3: Blend pandan and lemongrass briefly; strain if a smoother drink is preferred.
Storage & Serving
Best consumed immediately. If storing, keep in an airtight container in the fridge for up to 12 hours. Stir well before drinking.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
