Ingredients
Scale
- 4 Medjool dates, pitted (about ¼ cup packed)
- 2 medium ripe bananas (fresh or frozen)
- 1 cup milk of choice (almond, oat, dairy, coconut, or cashew milk)
- 2 tablespoons almond butter or peanut butter (optional but recommended)
- ½ teaspoon vanilla extract
- ¼ teaspoon ground cinnamon (optional)
- 3-4 ice cubes (only if using fresh bananas; skip if using frozen)
- Pinch of sea salt (enhances sweetness)
Instructions
- Pit Your Dates – Make sure your Medjool dates are pitted! Cut each date lengthwise and remove the pit. If your dates are dry or hard, soak them in warm water for 10 minutes, then drain before using. This step ensures they blend smoothly and don’t leave any tough chunks.
- Prepare Your Bananas – Peel the bananas and break them into chunks. If you’re using frozen banana pieces (highly recommended for extra thickness!), let them sit at room temperature for 2-3 minutes to slightly soften for easier blending.
- Layer Ingredients in Blender – This order matters! Add your milk first to help the blender blades move freely. Then add the pitted dates, banana chunks, almond butter (if using), vanilla extract, cinnamon (if using), and a pinch of salt. Add ice cubes last if using fresh bananas.
- Blend on Low, Then High – Start your blender on low speed to break down the dates, then gradually increase to high speed. Blend for 45-60 seconds until completely smooth and creamy with no date chunks remaining. The smoothie should be thick, creamy, and uniform in color.
- Scrape Down if Needed – If you see chunks of dates or banana stuck to the sides of your blender, stop and scrape them down with a spatula. Blend again for another 15-20 seconds.
- Check Consistency – Your smoothie should be thick and creamy but still pourable. If it’s too thick to pour, add 2-3 tablespoons more milk and blend briefly. If it’s too thin, add another date or ½ banana and blend again.
- Taste and Adjust – Give it a taste! If you want it sweeter, add 1-2 more dates and blend. If you want it less sweet (though that’s rare with this combo!), add a squeeze of lemon juice or more ice.
- Serve Immediately – Pour into two tall glasses and enjoy right away. The smoothie is at its best texture when freshly blended. Garnish with a sprinkle of cinnamon or a date slice on the rim if you’re feeling fancy!
Notes
- Date Quality Matters: Use soft, fresh Medjool dates for the best flavor and texture. Hard, dried-out dates won’t blend as smoothly and may have less sweetness.
- Sweetness Level: The sweetness depends on your banana ripeness and date quality. Very ripe bananas with brown spots need fewer dates, while less ripe bananas may need 5-6 dates.
- Make it a Meal: Add 2 tablespoons of nut butter and 2 tablespoons of oats to make this filling enough for a complete breakfast.
- Chocolate Version: Add 1 tablespoon of unsweetened cocoa powder for a chocolate banana date smoothie!
- Protein Boost: Add a scoop of vanilla or unflavored protein powder to make this a post-workout recovery drink.
- Nut-Free Option: Replace almond butter with sunflower seed butter or tahini, and use oat milk or coconut milk.
- Prep Time: 5 minutes Cook Time: 0 minutes
- Cook Time: 0 minutes
- Category: Beverage
- Method: Blending
- Cuisine: American
- Diet: Gluten Free
Nutrition
- Serving Size: 1 smoothie (approximately 12 oz)
- Calories: 285
- Sugar: 45g
- Sodium: 85mg
- Fat: 8g
- Saturated Fat: 0g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 54g
- Fiber: 7g
- Protein: 12g
- Cholesterol: 0mg