The Best Morning Smoothie the Peanut Butter Banana Powerhouse

What you need

  • ½ Cup of oatmeal
  • 1 ½ Cup of 2% Milk or Almond Milk
  • 1 Whole Banana
  • 2 Tablespoons of Peanut Butter
  • 4 Ice Cubes
  • 2 Tablespoons of Chia or Flax seeds
  • Magic Bullet or Whatever Blender we are going to use


  • Place the banana, peanut butter, milk, ice cubes, flax or chia seeds, and oatmeal into a blender. Cover, and puree until smooth. Serve

Nutrition Facts

  1. 647 Calories
  2. 23.5g of Protein
  3. 94g of Carbs
  4. 31.5g of Fat
  5. 22.6g of Fiber
  6. 27g of Sugar


What’s the best thing to do for breakfast on the go?

Okay so getting the McDonald’s $2 dollar McGriddle or the Burger King Croissant sandwich will do the job right????

Uh no, as a doctor it pains my heart to see people relying on these empty calories. What are empty calories you may ask?

They are calories that you eat from food that have no nutritional value. No vitamins, minerals, antioxidants, or good fats.

You’re just eating salt, bad fats, bad carbs, and no fiber….. But it’s cheap I guess

Everyone wants to get their morning started off right with a filling and nutritious breakfast. Who has time to chop up veggies, scramble eggs, and clean the dishes before starting our busy lives?

You could also wake up earlier but who wants to do that

I will be starting working as an intern in July so now I know my days will be busy but I will not put my personal nutrition in the back window. As a junior physician I must make sure I am on the top of my game because now I have people’s lives in my hands.

That is why I have started making more smoothies not only to save time but to get all my vitamins & minerals to give me the fuel I need for the day.

Who wants to be taken care of by an unhealthy doctor haha

Here I will be introducing one of my personal favorite smoothies the peanut butter banana fiber rich smoothie.

So let me tell you more about this morning nutrition powerhouse and how you can start your day like this.

The Four Biggest Benefits for Your Health



Carbohydrates are one of the important sources of fuel for our body. The carbohydrates we get from plants is the basis of energy for humans. It is theorized the reason that most of our teeth are flat (molars) rather than sharp (incisors) is because humans have predominantly been eating a plant based diet with some meat.

You may hear carbs this and carbs that but….

Carbohydrates are NOT BAD!

But eating all your carbohydrates from poor nutrition sources like soda, candy, and chips are not the best. And not recommended by this doctor. This type of sugar will accumulate in your fat cells (giving you a gut or a muffin top) and your teeth (gingivitis or gum disease anyone?).

Here is a simple breakdown of the different classes of carbs.

Think of Carbohydrates in Three Classes

  • Monosaccharide (simple sugar) - These are the ones found in fruits, vegetables, honey, and table sugar. Natural occurring simple sugars (fruits) are not the problem, it is when we eat artificial and processed foods STUFFED with sugar….. My guilty pleasure is Sour Patch Kids and Pop tarts.
  • Disaccharide (slightly more complex) - Think of this as the main sugar of milk and sugar cane. Too much of this sugar means that you will turn it to unwanted fat….. NOT GOOD BUT there is hope. Just switch out animal sources of dairy to plant ones. They contain BOTH less cholesterol and sugar.
  • Polysaccharide (complex) - THIS IS THE GOOD STUFF these are the carbs you find in oats, barley, flax seeds, and other grains. It’s ALL about the Fiber with this group. The slow absorbing complex carbs allow our body to be full for longer and keep our blood sugar from rising too high. Another added benefit is that complex carbs are more likely to be indigestible. Don’t worry!

This allows for both absorbing of sugar and feeding the good bacteria in our gut promoting better digestion.

This smoothie has almost all the fiber (26 grams) you need for the day IN ONE SERVING!!!!

Your Tummie will be smiling J


Just like our bodies need carbs, they need fats too. Fats make up a lot of cells and helps in their functioning. But watch out now, do not let the bad ones get you.

The bad ones are the saturated fats, meaning they stick to your blood vessels like arteries better. Where do you get these? Fried Chicken, Nutter Butters, Bacon, Donuts, and anything else you can think off that makes you feel good on the inside. The reason they taste so darn good is because they are filled with these saturated fats!

The better fats are ones that you get from fish oils, nuts, beans, and olive oil. These fats will actually decrease the fat in your body! These fats do not stick as much as the saturated fats do to your arteries causing arteriosclerosis and heart disease. These types of fats include the monounsaturated, polyunsaturated, Omega-3, & Omega-6.

This smoothie is a great way to eat one less meal at Wing Stop or Chick-fil-a and to get something that will make your body want to give you a hug. One of the worst things (but also one of the most delicious) we do with food is fry them in oil. That is piling on the amount of fat our body has to deal with. So think about this in your next moment of weakness as you are hungry before having to go to work.

Get more of the good and less of the bad.


Are you a morning person that wakes up like a new person?

Well good for you, I am not and I know the morning struggle. One way to solve my hunger struggle throughout the day is this smoothie. Why?

It keeps you full silly

The protein and fiber do the job. This shake is full of them. Drink this shake in the morning and you will have that boost of energy.

Our bodies will preferentially break down carbohydrates first before using the other sources of calories like fats and proteins.

The shorter and simpler the carbohydrates = the faster our body uses them

So that’s why if you leave the house only drinking a cup of orange juice, then your body will break it down faster than you can say Tropicana. Now you arrive a work and then you have no energy wondering when you can take a break.

Oh and its only 9:35 AM

The thing is our body enters a mode of increased stress when we sleep, when we wake up we need food. Our blood sugar is low and must be risen with wholesome sources of calories.

Fiber is a more complex carbohydrate. Our body needs more time to break it down. While our body breaks it down it stays in your gut longer, feeds the good bacteria, and helps absorbs sugars as well.

Three things for the price of one!

Proteins are a different chemical structure from carbohydrates. Our body has unique pathways for the breakdown of carbs and proteins into energy.

Proteins also have more calories than carbohydrates.

So combining the two will give you lasting energy and slowly raising your blood sugar without the crash…

Until maybe noon if you’re like me


If you have trouble waking up and going to sleep please raise your hand!

Well, I assumed you raised it like me.

There is nothing that I hate more than an unrestful night of bed. I try so hard to make sure I get all my tasks done before bed. I turn off all electronics, make my bed, brush my teeth and floss….

All to just lie in bed seeing through my closed eyelids hoping I think of the most boring thing to put me out of my restless misery.

If you drink this smoothie a few hours before bed it will help with your sleep as it did for me.

The banana in this smoothie is full of potassium and magnesium. Both are important elements in the body for homeostasis. Relating to sleep, they are both muscle relaxants helping your body to feel at ease to fall into your sleep.

Bananas and almond milk also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin (for your awake/sleep cycle).


No matter if you are a personal trainer, trauma surgeon, landscaper, or whatever…. You are not going to be efficient through your day if you’re hungry.

And nooooo, grabbing a sausage biscuit of the $2 dollar menu from McDonald’s is not good enough. You must put the proper fuel in your body in order to be at your best. Come on people we are not in high school anymore.

This peanut butter breakfast smoothie will give you sugar from fruit, fiber from the chia seeds & oatmeal, and all your vitamins with the almond milk.

The best part, it will take you only 5 minutes to make and drink it.

Keep tuned for my other recipes coming up here :
Christian Bramwell

Author BIO


Christian Bramwell, MD uses his own weight loss story as teaching for people struggling with their own weight through blogging, teaching, and writing. His mission in life is to promote health and education, that is why he has chosen to be a family physician and found his own nonprofit Project RAK based on education and empowerment.

NPI (Doctor proof number) 1336632918 NPI Number:

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