The best smoothie of all time: Peanut Butter and Jelly


It is yum!

Growing up I loved peanut butter and jelly sandwiches. Toasted or not, they were just delicious. I’d have it for breakfast with tea. Or in the afternoon as a snack. I just loved the flavour of both the peanut butter and jelly together. The jelly took the form of strawberry jam. Any other jam and I wouldn’t eat it.

Now that I am older and wiser (hopefully more mature too), I have to make healthier food choices that are also beneficial to my body. Peanut butter and jelly sandwiches are a thing of the past now, but because I still crave the taste of them, I’ve made a delicious smoothie replica.

Say hello to the oh-so delicious Peanut Butter and Jelly Smoothie


Makes 2 smoothies. If you only want one, for yourself, half the ingredients.

• 4 small bananas

• handful of baby spinach

• 1/3 cup of oats

• 2 tablespoons of natural peanut butter

• 1 cup of frozen berries

• 2 teaspoons of coconut oil

• water or almond milk

• chia seeds

Place all the ingredients in the blender and blend until smooth. You can use as much water or almond milk if you like, as it depends on the thickness you prefer. If you not sure of the flavour, add more peanut butter but I promise you it is delicious! As I type this, I am sipping on one …


BANANAS – High in potassium and low in salt, bananas are able to lower blood pressure and protect against heart attack and stroke. Bananas also help overcome depression due to high levels of tryptophan, which is converted into serotonin — the happy-mood brain neurotransmitter.

SPINACH  Spinach is packed with all of the goodness! Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

OATS – Oats are loaded in dietary fiber (containing more than any other grain) and have a range of healthy cholesterol-lowering properties.

PEANUT BUTTER – Peanut butter has protein as well as potassium — which lowers the risk of high blood pressure, stroke and heart disease. It also contains fiber for your bowel health, healthy fats, magnesium to fortify your bones and muscles, Vitamin E and antioxidants.

COCONUT OIL – Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL cholesterol) in your body, but also help convert the LDL “bad” cholesterol into good cholesterols.

FROZEN BERRIES – Antioxidants come from compounds called anthocyanins, which give blueberries their purple hue. The ice crystals that form when the berries are frozen disrupt the structure of the plant tissue and make anthocyanins more available.

ALMOND MILK – Contains minerals like calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. The other nutrients available in this milk include vitamins such as vitamin C, vitamin B6, thiamine, riboflavin, niacin, folate and vitamin E. All these nutrients have various benefits which are essential for a healthy body.

CHIA SEEDS – Chia seeds are rich in nutrients and fiber. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium.



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