This Smoothie Ingredient Might Surprise You!

I love a good smoothie for breakfast or after a workout. Done right, it can be a great source of protein, complex carbs, and healthy fats all in one convenient little package. And, it’s the perfect place to bump up the number of colors in your day which, as you know, bumps up the vitamins, minerals, and antioxidants you’re getting.

But, every so often, I find myself in a rut where I’m pulling the same things out of the freezer day after day. So lately I’ve been experimenting with some fun new combinations, which is how I landed on this week's blueberry-beet-banana version.

Sounds simple enough, but one ingredient may surprise you.

If you think banana peels only belong in compost piles or slapstick routines, listen up.

Yup. I’ve started putting banana peels in my smoothies.

I’ll admit that I never gave much thought to what, if any, nutritional value they had. In my kitchen, they always went straight in the trash. But then, a few days ago, I was doing some research on banana flour and that’s when it kind of hit me. 

Lots of fruit and veggie peels have some impressive health benefits. Why not a banana peel?

Turns out, it’s a thing. I feel silly that I never thought of it before! Far from being garbage, the unassuming banana peel hides a load of health benefits. While the fruit and the peel have some nutrients in common, the peel adds a nutritional punch because it either is a better source of some of those shared nutrients or contains others that the fruit lacks entirely.

Antioxidants
Both the fruit and peel contain antioxidants, which protect the body’s cells from damage. But the peel contains higher levels of catechins, also found in green tea and berries. Catechins have been linked to lower risk of heart disease, cancer, and neurodegenerative conditions like Alzheimer’s disease. Peels also contain dopamine, which has a protective effect on the nervous system. The fruit doesn’t.

Magnesium, Vitamin B6, and More!
Banana peels are rich in magnesium, a mineral that supports nerve function, muscle contraction, and healthy bone development. Plus, they contain vitamin B6, which is important for brain health, hormone regulation, and immune function. When it comes to vitamin C for your immune system, skin, and collagen production, the peel is a better source there, too. And, you’ll also find a good dose of zinc for immunity and iron for energy. Move over, spinach!

Resistant Starch
Banana peels are a great source of resistant starch. As the name suggests, resistant starch is a type of starch that resists digestion in the small intestine, meaning it functions more like fiber. Instead of being broken down into sugars, resistant starch passes into the colon, where it feeds the growth of healthy gut bacteria. Beyond that, resistant starch can help regulate blood sugar, and may reduce appetite by keeping you full longer. Green bananas are the best source, but even a ripe banana peel provides a healthy amount.

Any downside in all of this?
There are a couple of things to watch out for:

• Because banana peels are high in fiber, it’s a good idea to add them to your diet gradually, in small amounts at first, to reduce the change of gas, bloating, or stomach cramps.

• Conventional bananas often have pesticide residue on the skins. Give them a really good scrub before eating. Buying organic is a way to avoid the pesticide concern, but I’d still wash them anyway.

So, back to my Blueberry-Beet-Banana Smoothie. Here’s what you ‘ll need:

1 cup unsweetened organic almond milk
1 cup kale
1 serving of quality protein powder (I’ll cover how to choose one another time!)
1 tablespoon ground flaxseed
½ cup blueberries
½ cup cubed frozen raw beets
⅓ frozen banana WITH peel

Blend the protein powder, almond milk, and kale until smooth. Add the other ingredients and blend to desired consistency. If you don’t have a high-speed blender, you might need to add the fruit gradually and blend between each addition.

The banana peel added a really nice creaminess. It didn’t add any bitterness or overpower the other flavors, and the smoothie seemed to keep me full longer. An added bonus is I don’t have to peel my bananas before I freeze them anymore! Just wash, cut into quarters or thirds and pop in a freezer bag.

Here are some other ways to add banana peels to your day:

Banana Peel Stir-fry: Slice into small pieces and stir-fry it with your favorite vegetables.

Banana Peel Chips: Slice the peel thinly, season with your favorite spices, and bake them in the oven for a crispy snack.

Banana Peel Tea: You can even boil banana peels to make a soothing, antioxidant-rich tea.

I’ll certainly be trying them in the near future. I hope I’ve inspired you to give them a try, too.