#181. Banana Almond Smoothie|Benefits- Dr. Christiana Stephen

Hello Moms,

Banana almond smoothie with cinnamon and oat flakes and coconut milk in glass jars

I took out some time to sort out some amazing healthy recipes. I love creating recipes and this time around, I’ll be including health benefits of each of the ingredients to give you an idea of what you are having.

In my live show yesterday, I made almond spreads and I will write about it in my next post in-case you were not able to watch it.

I hope you have been well and having the right frame of mind. As much as the physical health is important, our mental and emotional health is important as well.

Banana almond smoothie with cinnamon and oat flakes and coconut milk in glass jars

Here’s a simple smoothie recipe, easy to fix and power packed. Packed with vitamins, minerals and omega-3’s, this is a breakfast smoothie that sticks with you until lunch. It’s made with frozen banana, almond butter and milk, and made all the more substantial with the addition of flax seeds. The almond extract lightens up the flavor and makes it taste like a treat. Try it!


  • 1 medium to large frozen banana (break your bananas into one-inch chunks before freezing)
  • 1 heaping spoonful of almond butter (or peanut butter) or almonds (If using almonds, soak it in warn water over night) Use a handful
  • 2 spoonfuls flax seed
  • ½ cup almond milk, yogurt or regular milk
  • drizzle of honey, agave nectar or maple syrup
  • tiny drop of almond extract (or vanilla extract, but the almond extract makes the smoothie taste almost like candy!)Banana almond smoothie with cinnamon and oat flakes and coconut milk in glass jars


  • Combine banana, almond milk, almond butter, and almond extract, if using, in a blender and puree until smooth.

Health Benefits of Almonds and Bananas

Almonds have a number of important health benefits, including the ability to protect heart health, thanks to the high concentration of beneficial monounsaturated fats. They increase circulation, strengthen the bones, protect the skin, aid in digestion, and help control blood sugar levels. They have also been connected to boosting cognitive performance and reducing oxidative stress in the body!

1. Rich in Antioxidants & Vitamin E

2. Control Blood Sugar Levels

3. Regulate Blood Pressure and Cholesterol Level

4. Weight Loss

5. Prevent Heart Diseases, boost brain health and Cancer

6. Improve Bone Health

7. Reduce Inflammation and skin care

8. Boost Energy Production and prevent constipation


A wide variety of health benefits are associated with the curvy yellow fruit. Bananas are high in potassium and pectin, a form of fiber, said Laura Flores, a San Diego-based nutritionist. They can also be a good way to get magnesium and vitamins C and B6. Bananas are known to reduce swelling, protect against developing type-2 diabetes, aid in weight loss, strengthen the nervous system and help with production of white blood cells, all due to the high level of vitamin B6 that bananas contain,” Flores told Live Science.

  1. Heart health
  2. Depression and mood
  3. Digestion and weight loss,
  4. Exercise, Energy Booster, Vision
  5. Bones, Cancer and Pregnancy

    Eaten in moderation, there are no significant side effects associated with eating bananas. However, eating the fruits in excess may trigger headaches and sleepiness, Flores said. She said that such headaches are caused by “the amino acids in bananas that dilate blood vessels.” Overripe bananas contain more of these amino acids than other bananas. “Bananas can also contribute to sleepiness when eaten in excess due to the high amount of tryptophan found in them,” she said. Magnesium also relaxes the muscles — another sometimes-benefit, sometimes-risk.

    Bananas are a sugary fruit, so eating too many and not maintaining proper dental hygiene practices can lead to tooth decay. They also do not contain enough fat or protein to be a healthy meal on their own, or an effective post-workout snack.


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