Don’t overthink it when it comes to making a smoothie. The best ones are frequently created by improvising with what you already have. This recipe, which uses widely available ingredients, is a must-try. Not only it can be consumed guilt free, it is enriched with the goodness of multiple macro and micro nutrients.
Health Benefits
- Good for the heart health.
- Aids in weight loss and management.
- Eases digestion.
- Gives instant boost of energy.
- Helps in lowering cholesterol levels.
- Manage diabetes.
Ingredients
| Puffed Barley/ Wheat | 3/4 cup. |
| Plant/Cow milk | 150 ml |
| Banana | 1 |
| Pure Peanut Butter | 2 tsp. |
| Cocoa powder (Unsweetened) | 2 tsp. |
| Coffee (Optional) | 1 tsp. |
| Ice cubes | Some |
| Honey | 1 tsp. |
Note: You can try this smoothie with other puffed grains such as wheat, buckwheat , and amaranth.
Directions
- Take a blender jar
- Grind and blend puffed barley in the blender.
- Add ice cubes, cocoa powder, milk, coffee, honey, banana, and peanut butter in the blender jar
- Add blender and grinded barley too and blend well.
- Transfer it to a glass and enjoy.
- You can enjoy it any way you like, either as a smoothie, garnished with homemade chocolate sauce or as a smoothie bowl topped with barley and some dried berries.
Nutritional Information
- Barley is abundant in fiber, molybdenum, manganese, and selenium, copper, vitamin B1, chromium, phosphorus, magnesium, and niacin are all present in significant concentrations.
- Milk has a good balance of carbohydrate, protein, fat, and many essential nutrients including calcium, riboflavin, phosphorus, vitamin B12, magnesium, zinc and iodine.
- Bananas are high in potassium and fiber.
- Peanut butter is a good source of protein and vitamin B-6. It provides a good number of micronutrients, such as magnesium, potassium, and zinc.
- Coffee is very rich in antioxidants — including polyphenols and hydro cinnamic acids.
- Cocoa powder does provide a decent range of vitamins, but it is not particularly high in any of them. B vitamins are the most concentrated vitamins in cocoa and on top of that it also provides minimal ranges of micronutrients such as manganese, copper, magnesium, iron, phosphorus, zinc.
- Honey is rich source of ascorbic acid, pantothenic acid, niacin and riboflavin; along with minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.
Nutritional Calculations
| Calories | Carbohydrates | Protein | Fat |
| 300 Kcal | 44 gm | 12 gm | 11 gm |
Serves= 2
Calories= 150 Kcal/serve.