Simple orange banana smoothie that is sweet and high in vitamin C. One smoothie covers over 300% of your daily need in vitamin C and contains other important minerals and vitamins. The healthy orange smoothie is packed with anti-oxidants and makes an easy immunity booster!
Importance of vitamin C in your diet
Vitamin C is an antioxidant that is typically used to boost immunity. It also helps with collagen formation, the absorption of non-heme iron, and the metabolism of folic acid. Signs of a vitamin C deficiency can include: Scurvy, fatigue, inflammation of the gums, poor wound healing, and anemia (vitamin C helps with iron absorption)
Adult women should consume a minimum of 75 mg and men should consume 90 mg per day. Today’s smoothie recipe contains 274 mg of vitamin C!
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Nutrition of the Vegan Orange Banana Smoothie
One smoothie contains 270 calories, 70 g carbs, 1 g fat, 12 g fiber, and 5 g protein. It also contains a decent amount of calcium (194 mg), magnesium (65 mg), folate, and B-vitamins.
The smoothie provides a great boost of anti-oxidants and other important nutrients for a low calorie snack. It tastes pretty sweet but is also customizable.
I like to use whole oranges instead of the juice. The whole food is always healthier because it contains all the macro and micro nutrients, including the fiber!
Smoothie add-ons and substitutes
For the smoothie you need 3 navel oranges, one lemon, and one half of a banana. You can add just a little bit of water for better blending, but the water in the oranges and lemon might be enough.
If you want to adjust the smoothie here are some ideas:
- Make it tropical: Instead of water you can use 1/4 to 1/2 cup of coconut milk. You can also add pineapples to the smoothie.
- Add omega-3: Add 1-2 tsp of ground flax seed to the smoothie to increase anti-inflammatory benefits.
- Make it green: The oranges have a dominant taste, so 1 cup of fresh baby spinach won’t change the taste but will provide a serving of leafy greens.
- Spice it up: Use cinnamon or fresh ginger to give this smoothie a kick.
- Sweeten it up: The orange banana smoothie is already sweet, but if you’d like to increase the sweetness, add a whole banana instead, or add one pitted medjool date.
- Vanilla: Add 1/2 tsp vanilla extract for a warmer taste.
- 3 navel oranges, peeled
- 1 lemon, peeled
- 1/2 banana
- 1/4 cup water (optional)
- Add all ingredients to a blender and mix.
- Add more water if desired.
Amount Per Serving: Calories: 270Total Fat: 1gCholesterol: 0mgCarbohydrates: 70gFiber: 12gProtein: 5g