As sailors, we know that mornings set the tone for the day, especially when the sea is unpredictable.
Whether you're preparing for a calm day of cruising or bracing for challenging conditions, starting with a nutrient-packed smoothie can make all the difference. That’s where this protein-packed Banana and Peanut Butter Smoothie comes in—a creamy, delicious blend that fuels your body and keeps you energized no matter what the ocean throws your way.
This recipe combines some of our favourite galley staples: bananas, peanut butter, chia seeds, dates, and plant milk. Together, these ingredients create a superfood powerhouse that’s quick to make and easy to enjoy, even on a busy morning.
If you’ve read this month’s Superfood for Sailors article on bananas, you’ll already know why they’re such a fantastic addition to your diet. Rich in energy-boosting natural sugars, potassium, and fibre, bananas are the ultimate galley hero. Pair them with the protein and healthy fats from peanut butter, the omega-3s in chia seeds, and the natural sweetness of dates, and you’ve got a smoothie that’s as functional as it is delicious.
Banana and Peanut Butter Superfood Smoothie Recipe
Ingredients (Serves 1):
1 ripe banana
1 tablespoon peanut butter (smooth or crunchy)
1 teaspoon chia seeds
2 dates (pitted)
½ teaspoon vanilla extract
1 cup plant milk (almond, soy, or oat milk works well)
Optional: A pinch of cinnamon (for extra flavour and superfood benefits)
Instructions:
Prep the Ingredients: If you’re working in a small galley, gather all your ingredients first to keep things tidy. Peel the banana, pit the dates, and measure out the peanut butter and chia seeds.
Blend: Add all the ingredients to a blender. If you’re on passage and don’t have access to a blender, you can mash the banana and dates by hand, whisking everything together with the plant milk.
Adjust Consistency: If you prefer a thinner smoothie, add more plant milk until it reaches your desired consistency.
Serve: Pour into a glass, add a sprinkle of chia seeds or a dusting of cinnamon on top, and enjoy immediately.
Tips: Why not add a tsp of organic cocoa powder for a decadant morning smoothie.
Why This Smoothie is a Superfood for Sailors
This smoothie isn’t just delicious—it’s packed with nutrients that make it ideal for life on the water:
Bananas provide quick, sustained energy, thanks to their natural sugars and high potassium content, which helps with muscle function and hydration.
Peanut Butter delivers protein and healthy fats to keep you full and fuelled for hours.
Chia Seeds add omega-3 fatty acids, fiber, and antioxidants to support overall health.
Dates offer natural sweetness and an energy boost without refined sugar.
Plant Milk ties it all together, offering creaminess while keeping it dairy-free.
A Morning Ritual Worth Making Time For
Life aboard can be unpredictable, but one thing you can control is how you fuel your body for the day ahead. This Banana and Peanut Butter Smoothie isn’t just a quick breakfast—it’s a nutritional powerhouse that ensures you’re starting your day on the right side of the swell.
Give it a try, and let me know how it fits into your galley routine! And if you missed this month’s article on bananas as a superfood for sailors, read it here.
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The Small Vegan Kitchen Community is a global family of like-minded cruisers/sailors who want nutritious, tasty and simple-to-prepare meals from wherever they are sailing in the world.
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