When the weather is warm, Banana Nut Smoothie is my go-to recipe after an intense workout. It contains a good balance of protein and carbohydrate for post-workout recovery, and it has nearly the perfect amount of calories to refill your glycogen stores and rebuild muscles. In other words, it helps you recover faster. Best of all, it is simple, fast, and filling. I don’t find myself running out of energy a few hours after eating this or having blood sugar dips that leave me feeling cranky and shaky. When I’m not in the mood for a cool drink, I do something similar and top plain yogurt with a chopped banana and granola, or I top granola with banana slices and almond milk.

2 bananas, frozen & peeled (if you remember to do this)
5-6 ice cubes if your bananas are not frozen
1 cup plain or vanilla low-fat yogurt
1/2 tsp ground cinnamon
1 tsp honey
sprinkle of ground nutmeg
1/4 cup chopped walnuts OR 2 TB ground flax seed OR 1/4 cup rolled oats

Cut the frozen banana into chunks. Place all ingredients into blender and blend on high until smooth.
With nuts, this recipe is roughly 600 kcal, with flax seed or oatmeal it it is about 500 kcal.

For a fun treat, this is really good with 1/4 cup caramel syrup added to it!