Banana, Chia, and Oat Power Smoothie

Banana, Chia, and Oat Power Smoothie

This smoothie is packed with fiber, healthy fats, and sustained energy, making it a great option for breakfast or a healthy snack.

Yields: 1 serving Prep time: 5 minutes

Ingredients:

• 1 medium ripe banana, peeled and sliced (about 1 cup)
• 2 tablespoons chia seeds
• 1/4 cup rolled oats (quick or old-fashioned)
• 1 cup liquid of choice (e.g., water, almond milk, dairy milk, soy milk, oat milk)
• (Optional) 1/2 teaspoon vanilla extract for added flavor
• (Optional) 1-2 teaspoons honey, maple syrup, or a pitted date for sweetness (adjust to your preference and banana ripeness)
• (Optional) A few ice cubes, if you prefer a colder, thicker smoothie

Equipment:

• Blender
• Measuring cups and spoons

Instructions:

1. Prepare Ingredients: Ensure your banana is ripe for natural sweetness. Slice it into smaller pieces to help with blending.
2. Combine in Blender: Add all the prepared ingredients into your blender in the following order (this helps with smoother blending):
   • Liquid (1 cup)
   • Rolled oats (1/4 cup)
   • Chia seeds (2 tablespoons)
   • Sliced banana (1 medium)
   • (Optional) Vanilla extract and sweetener, if using.
   • (Optional) Ice cubes, if using.
3. Blend Until Smooth: Secure the lid on your blender. Start blending on a low setting and gradually increase to high speed. Blend for 1 to 2 minutes, or until the smoothie is completely smooth and creamy. The chia seeds will create tiny dark specks, which is normal.
   • Tip: If the smoothie is too thick, add a splash more liquid (1-2 tablespoons at a time) and blend again until desired consistency is reached. If it’s too thin, you can add a few more oats or a small amount of ice.
4. Serve Immediately: Pour the freshly blended smoothie into a tall glass and enjoy!

Tips for Success:

• Soaking Oats (Optional): For an even creamier texture and easier digestion, you can soak the rolled oats in 1/4 cup of the liquid for 5-10 minutes before adding them to the blender.
• Thickening Power of Chia Seeds: Chia seeds absorb liquid and will thicken the smoothie further if left to sit. If you’re not drinking it immediately, you might need to add a splash more liquid before serving.
• Customize Your Smoothie:
  • Protein Boost: Add 1 scoop of your favorite protein powder.
  • Healthy Fats: A tablespoon of nut butter (peanut, almond) can add richness and healthy fats.
  • Extra Fiber/Nutrients: A handful of spinach or kale can be added for extra greens without significantly altering the taste.
  • Spice It Up: A pinch of cinnamon or nutmeg can add a warm flavor.
• Storage: This smoothie is best enjoyed fresh. If you have leftovers, store them in an airtight container in the refrigerator for up to 24 hours. The consistency may thicken, so you might need to stir in a little more liquid before consuming.

Enjoy your delicious and nutritious smoothie!