Peanut Butter Carrot Smoothie

mgabriele

Jun 14, 20204 min read

Updated: Jun 15, 2020

Sweet, summertime! Oh how I love a good, cold, refreshing drink! Lately I have been on a smoothie kick. I love to sip on a smoothie right after a good morning workout. Smoothies are so versatile. You can make them savory, sweet, sour, or somewhere in between. I am about to share with you my favorite summer smoothie. It is on the savory side but still sweet from the strawberries and bananas. I like it because the peanut butter is filling to get me to the afternoon.

This smoothie came about because I had been trying to find some different ways to incorporate vegetables into every meal. I am not the biggest fan of carrots, especially raw carrots. They really do not taste like anything to me. And also, carrots just might be the noisiest snack ever! When trying to have a healthy snack in the library, carrots are the way to draw the wrong kind of attention from your stressed peers. Take my word for it. But carrots are SOO good for you! So I thought, why not blend them up them in a smoothie?

Let's talk a little bit about carrots and their health benefits.

What makes carrots so orange? Carrots are packed with beta carotene, which is a an orange pigment that the body uses to make Vitamin A. Vitamin A helps the retina convert light to vision in the brain. Clinical fact: Night blindness is a symptom of vitamin A deficiency that is reversible with supplementation. Vitamin A is also important for the skin and those cells that line the body's airway, digestive, and urinary tracts. Beta carotene is fat soluble, so pairing it with some milk or peanut butter (as in this smoothie) will help with absorption.

Carrots are packed with other antioxidants and sources of fiber. Beta-carotene, lutein, and zeaxanthin are three antioxidants that, together, may help prevent cataracts, macular degeneration, and night blindness from developing as you age. Carrots have other amazing health benefits. They are good for your eyes, digestive system, immune system, and oral health. They are all around, a great food to incorporate into a salad, roast, soup, or smoothie!

What other nutrients are packed in this smoothie?

Vitamin C - Strawberries are an excellent source of Vitamin C, which is a powerful antioxidant that protects the eye against the damaging effects of free radicals.
Vitamin E - Peanuts are good source of Vitamin E, another antioxidant protecting the retina.
Vitamin D - Milk provides the body with calcium which is important for teeth and bones, especially in growing children, post-menopausal women, and geriatric populations.
Potassium - Bananas are a great source of potassium which is good for blood pressure, muscles, and nerves.
Calcium - Yogurt and milk provide the body with calcium, which is great for strengthening bones and helpful in muscle contraction and relaxation.
Protein - Yogurt and peanut butter are excellent sources of protein. Protein is great for the diet, especially after a strength-training workout.

Information from Harvard Health.

Sneaking vegetables into dishes is not as hard as you might think. It just requires some creativity! And remember, most vegetables don’t have super bold flavors so they should not mess up flavors of your dishes. Try baking some shredded carrots in to your next batch of banana bread or shred them up for a stir fry. Alternatively, spinach is also high in fiber and a great addition to other smoothies and juices. I know, I know... these options all just sound a little absurd! But trust me, it is fun to experiment with what you have. See how many times a week you can trick your family members or little ones into eating something with hidden vegetables. I think you might surprise yourself with the results.

On that note, if you have some picky little eaters around the house, try this smoothie out on them! It has flavors of peanut butter and chocolate to satisfy that sweet tooth. When the kids beg for ice cream, try this out! It is a great way to sneak vegetables into a late night snack. It can be a fun evening activity for the family. Market it as "milkshake night" and be sure to freeze lots of bananas ahead of time if you are feeding a crowd. One recipe can serve two children. Serve in a bowl topped with some coconut flakes or mini chocolate chips for a crunch.

A few notes:

I use Nesquik as a sweetener because it has added vitamins and minerals. It is also not as expensive as protein powders and easy to access at a local grocery store. Cocoa powder could also be used as a substitute.
This smoothie has about 350 calories inside. I typically drink it as my breakfast when I am on the go. If you are watching your calories, maybe stick to 1/2 a smoothie and save the rest for later.
For young athletes or those wanting to gain weight, protein and fat contents can be increased by adding more peanut butter or using whole fat milk.
If you have a peanut butter allergy, try almond or cashew butter instead!

Enjoy!