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5 Healthy Smoothies

While granola bars or quick oatmeal are easy options for breakfast, the substantial smoothie is a great way to mix things up. Have you ever added oats to a smoothie? Folks do it in a few different ways: the most obvious being just to dump oats right on into your blender. The other is giving your oats a good grind in a spice grinder or food processor first to make them a little less noticeable in the final smoothie. For me, the latter seems a bit fussy and I don’t mind a smoothie with a bit more texture. Regardless of your approach to smoothies, we’ve gathered five different recipes from around the internet to get you started:

  1. Banana-Oat Smoothie
    Get a healthy start with lean protein from milk and yogurt, plus fiber from oats and banana.                
  • 1/4 cup old-fashioned rolled oats
  • 1/2 cup plain low-fat yogurt
  • 1 banana, cut into thirds
  • 1/2 cup fat-free milk
  • 2 teaspoons honey
  • 1/4 teaspoon ground cinnamon

In a blender, combine oats, yogurt, banana, fat-free milk, honey, and cinnamon; puree until smooth. Serve immediately.

  1. Spiced Oatmeal Smoothie
    Made with cooked oats, Greek yogurt, apple, cinnamon, maple syrup, turmeric, lemon and vanilla, this Spiced Oatmeal Smoothie will have your tummy filled and your taste buds pleased.  The oats are packed with fiber which will keep you full longer.  Blending in some non fat Greek yogurt adds protein without fat.  Turmeric has a laundry list of health benefits helping with weight management, depression and inflammation.
  • 1/4 cup rolled oats
  • 1/4 cup water
  • 1/2 cup milk
  • 1/3 cup plain Greek yogurt (I used non fat)
  • 1/2 teaspoon ground cinnamon, plus more for dusting
  • Pinch of turmeric
  • 1 apple, cored and roughly chopped
  • 1/4 teaspoon vanilla extract
  • 1 teaspoon pure maple syrup
  • A small squeeze of fresh lemon juice
  • 1 fresh date, pitted and chopped (optional)
  • Ice cubes

Combine oats and water in a microwave-safe bowl. Cook for 2 minutes. Set aside.
To a blender add milk, yogurt, cinnamon, turmeric, apple, vanilla, maple syrup, lemon juice, date (if using), ice cubes (7 – 8 if you like it thicker) and cooked oats. Blend on high until smooth. Pour into a glass or jar. Finish with a light dusting of cinnamon on top.

  1. Peanut Butter, Banana, and Oat Milkshake
    Bananas, nut milk, protein packed peanut butter, healthful flax seeds for beautiful insides and beautiful outsides, and thickening oats.
    It’s a smoothie for your health… but it’s also feels like you’re drinking a milkshake.  Drink up and rush out the door.  There’s life to live!
  • 2 cups cold almond milk (soy or regular milk would also be delicious)
  • 1 banana, cut into chunks (frozen is ideal)
  • 1/4 cup peanut butter
  • 1 heaping teaspoon honey
  • 1 tablespoon flax seeds, ground into meal
  • 2 teaspoon old fashioned oats, ground fine

In a spice grinder, pulverize flax seeds and oats into a fine powder.  My spice grinder is just my coffee grinder really well cleaned out.
In a blender combine almond milk, banana, peanut butter, honey, and ground flax and oats.  Blend until no banana chunks remain, and the mixture is thoroughly incorporated.  Pour into a glass and enjoy immediately.

  1. Chia Berry Smoothie
    Chia seeds offer an easy source of plant-based protein, anti-inflammatory omega-3s, and antioxidants to your diet. If you find their crunchy texture a little off-putting on their own, try tossing them into this refreshing morning smoothie.
    High in vitamin C and boasting more than 10 grams of fiber, this antioxidant breakfast blend gets an extra lift with some chia power.
  • 1 cup frozen mixed berries
  • 1/2 cup unsweetened pomegranate juice
  • 1/2 cup water
  • 1/2 tablespoon chia seeds

Combine all ingredients in a blender, and mix until smooth. Top of with an extra sprinkle of chia seeds if you wish.

  1. Pineapple Kale Blueberry Smoothie
    The Greek yogurt in the recipe provides a good amount of calcium and protein, both of which can aid in weight loss. The smoothie also contains several ingredients — like blueberries — which have been shown to help diminish belly fat. If that’s not enough, you also get the sweetness of pineapple, which contains an enzyme that helps ease digestion and banish bloat.
  • 3 ounces vanilla non-fat Greek yogurt
  • 1 tablespoon almond butter
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen pineapple
  • 1 cup kale
  • 3/4 cup water

Place all the ingredients in a blender and mix until smooth. Enjoy immediately.

Storage and travel tips

  • If you can, make a few smoothies or juices a day in advance, this will leave you with no excuses to not get those nutrients into you.
  • Use lemon or lime to prevent the discoloration of your drinks.
  • To avoid vitamin levels decreasing, always store smoothies and juices in sealed jars. Use glass jars and bottles with an airtight lid. If stored this way, they can keep for up to 48 hours.

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