Chunky monkey smoothie

Ingredients

• 2bananas, frozen or fresh with extra ice cubes
• 1 tbsppeanut butter
• 0.5 tbspcacao powder
• 1 tbspsunflower seeds
• 1 tspflax seeds
• 250 mlunsweetened soy milk
• 250 mlrice-coconut milk

Instructions

1. 1

   Blend the ingredients

   Put all the ingredients in a blender and blend until smooth.

What is a chunky monkey smoothie?

It is a banana-based smoothie with peanut butter and cacao for a sweet, nutty, chocolate-like flavour. The name is often used for this flavour combination, rather than for a drink with pieces in it.

This version blends sunflower and flax seeds into the drink, while soy and rice-coconut milks give it a mix of creamy and gently sweet notes.

Nutrition and macros by portion

The nutrition label shows one serving as written: 300 calories, 9g protein, 42g carbs, 15g fat.

Banana and the rice-coconut milk supply much of the carbohydrate, while peanut butter and the seeds contribute most of the fat. Soy milk, peanut butter and seeds also provide protein; pair a serving with a protein-rich food if you want a more substantial meal.

Choosing the bananas

Frozen bananas: these make the smoothie cold and thick without needing extra ice. Peel and slice them before freezing so they are easier to blend.

Fresh bananas: use these if that is what you have, adding extra ice cubes as the recipe suggests to chill the drink.

Getting a smooth blend

Liquid first: adding the two milks before or around the other ingredients can help the blades catch and circulate the mixture.

Blend thoroughly: the seeds and peanut butter need time to break down and disperse. Stop once the drink looks even, with no visible seed clumps.

Balancing the flavour

Peanut butter: it brings a savoury, roasted note that balances the banana's sweetness. A smooth variety is easiest to blend.

Cacao: half a tablespoon adds a chocolate edge without dominating the fruit. Cacao can taste bitter, so keep to the stated amount for this recipe.

Texture and timing

The smoothie is ready when it pours smoothly and the seeds are no longer in noticeable clusters. Frozen fruit usually gives a thicker result than fresh fruit with ice.

The recipe takes about 5 minutes in total. Serve it soon after blending, while it is cold and at its thickest.

Serving the smoothie

Divide the blended drink between two glasses. It works as a quick breakfast or snack on its own.

For a more balanced plate, pair a glass with something savoury or protein-rich, such as eggs or plain yoghurt, if it suits your preferences.

Recipe notes & tips

• Use ripe bananas for a naturally sweeter flavour.
• Slice bananas before freezing so they are easier to blend.
• Add the milk first if your blender struggles to draw in the ingredients.
• Scrape peanut butter from the spoon into the blender so you use the full amount.
• Blend again briefly if the seeds remain in clumps.

Variations

• Add cinnamon: blend in a small pinch for a warm spice note.
• Use all soy milk: replace the rice-coconut milk with the same amount of unsweetened soy milk.
• Make it colder: use frozen bananas and skip extra ice.
• Add vanilla: blend in a small splash of vanilla extract for a sweeter aroma.
• Boost the cacao: add a little more cacao for a stronger chocolate flavour.

Common mistakes to avoid

• Using whole frozen bananas: they can strain the blender; slice them before freezing.
• Adding too little liquid: the mixture may stall; scrape down the sides and blend again.
• Using unripe bananas: the drink can taste less sweet; choose ripe fruit.
• Stopping too soon: seed clumps may remain; blend until the mixture looks even.
• Leaving it to stand: it can separate or lose its chill; serve shortly after blending.

How to store

This smoothie is best served straight after blending. If needed, refrigerate it in a covered container and drink within 24 hours; shake or stir well before serving.

Frequently asked questions