Banana, Oats & Chia Seed Smoothie

Banana, Oats & Chia Seed Smoothie

This smoothie is a great option for breakfast or a snack, providing fiber, healthy fats, and sustained energy.

Yields: 1 serving Prep time: 5 minutes (plus optional soaking time for oats and chia seeds)

Ingredients:

• 1 ripe banana, sliced or broken into chunks (fresh or frozen)
• 1/4 cup rolled oats (old-fashioned oats)
• 1 tablespoon chia seeds
• 1 cup liquid (milk of choice – dairy, almond, soy, oat, coconut water, or even just water)
• (Optional, for sweetness): 1-2 teaspoons honey, maple syrup, pitted date(s), or a splash of vanilla extract
• (Optional, for protein boost): 1 scoop protein powder (vanilla or unflavored works well)
• (Optional, for healthy fats): 1 tablespoon nut butter (peanut butter, almond butter, cashew butter)
• (Optional, for extra nutrients): A handful of spinach (you won’t taste it much)

Equipment:

• Blender
• Measuring cups and spoons

Instructions:

1. Optional Soaking (for smoother texture and easier digestion):
   • If you prefer a smoother texture and to make the oats and chia seeds easier to digest, you can soak them beforehand. Combine the 1/4 cup rolled oats and 1 tablespoon chia seeds with 1/2 cup of your chosen liquid in a container. Let them soak for at least 15-30 minutes, or even overnight in the refrigerator. This step is completely optional, and you can blend them dry as well.
2. Combine Ingredients in Blender:
   • Add the sliced or chunked banana to your blender.
   • Add the rolled oats (soaked or unsoaked).
   • Add the chia seeds (soaked or unsoaked).
   • Pour in the 1 cup of liquid.
   • Add any optional ingredients you choose (sweetener, protein powder, nut butter, spinach, etc.).
3. Blend Until Smooth:
   • Secure the lid on your blender.
   • Blend on high speed until the mixture is completely smooth and creamy. If you didn’t soak the oats, you might need to blend for a minute or two longer to ensure they are fully incorporated and the smoothie is not gritty.
   • If the smoothie is too thick, add a little more liquid (1-2 tablespoons at a time) and blend again until you reach your desired consistency.
4. Taste and Adjust:
   • Taste the smoothie and adjust sweetness if desired by adding more honey, maple syrup, or another date, and blending again briefly.
5. Serve:
   • Pour the smoothie into a glass and enjoy immediately.

Tips for Success:

• Ripe Banana: Use a ripe banana for natural sweetness and creaminess. If your banana is very ripe (with brown spots), it will make the smoothie sweeter.
• Frozen Banana: Using a frozen banana will make your smoothie thicker and colder, eliminating the need for ice.
• Soaking Oats & Chia: Soaking the oats and chia seeds helps them break down more easily, resulting in a smoother texture and potentially aiding in digestion. It also allows the chia seeds to swell and create a thicker consistency without having to use as much liquid.
• Adjust Consistency: If you prefer a thicker smoothie, use less liquid or add a few ice cubes. For a thinner smoothie, add more liquid.
• Customize: This recipe is very flexible! Feel free to experiment with other additions like berries, cocoa powder, or a pinch of cinnamon for different flavor profiles.

Enjoy your nutritious and delicious smoothie!