Let’s Talk About Bananas!

Bananas are great natural sweeteners but they also have tons of micronutrient benefits! Generally known for their mineral electrolytes. They are great sources of potassium as well as magnesium, phosphorus, calcium, and iron. These are all critical for muscle, heart, brain, and nervous system function. Bananas are also great sources of Vitamin C (which aids the immune system), Vitamins B1, B2, and B6 (important for energy and glucose metabolism), and Vitamin A (the antioxidant Retinol). Bananas are also associated with reduced risk of GI diseases, regulation of carbohydrate metabolism, and weight control (Kidon & Uwineza 2022; Wang et al., 2014; Falcomer et al., 2019).





  • 1/2-1C (123-245g) pumpkin puree (10-20g carbs, 1-2g protein, 40-80 cal)
  • 40-80g (1.5-3oz) banana (10-20g carbs, 35-70 cal)
  • 100g (3.5 oz) purple carrot (10g carbs, 40 cal)
  • 6g lemon juice
  • 1/2-3/4C water

TOTAL: 120-240 cal, 20-40g carbs, 2.5-5g protein, .2-.5g fat; 28-56% daily fiber, 21-42% vitamin C, 10-20% iron, 843-1700% Vitamin A, 28-56% potassium, 12-24% B6, 14-28% manganese

Brenna's Pumpkin-Banana-Carrot Super-Recipe:

  • 1.5oz banana
  • 1/2C pumpkin puree
  • 100g purple carrot
  • 1/4-1oz lemon juice
  • 4oz water (filtered, alkalinized are best)
  • 3oz cilantro (if you like cilantro)
  • 1/2C baby spinach/&baby kale
  • 1/4C beet greens
  • 4oz beets (pickled beets are fine)


Blend all ingredients. 1 service makes a great snack. Serving may be doubled for meal or depending on energy needs. See nutrition facts on next column.

Super-Recipe Nutrition Facts:

NUTRITION FACTS: 200 cal | 7g protein | 32g carbs | 1g fat | Fiber: 53%.

VITAMINS: Vitamin K: 336% | Vitamin C: 63% | Folate: 47% | Vitamin E: 16% | Vitamin B1 (Thiamine): 11% | Vitamin B2 (Riboflavin): 21% | Vitamin B3 (Niacin): 12% | Vitamin B5 (Pantothenic Acid): 17% | Vitamin B6 (Pyridoxine): 29%.

MINERALS: Calcium: 14% | Copper: 37% | Iron: 28% | Magnesium: 21% | Manganese: 57% | Phosphorus: 14% | Potassium: 67% | Selenium: 4% | Sodium: 11% | Zinc: 12%.

The nutrition facts above are for one serving (e.g., 1 snack). Portions can be doubled for a meal or larger energy needs.

Key Players in this Super Smoothie

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