Strawberry Banana Oat and Spinach Smoothie

Strawberry Banana Oat and Spinach Smoothie

This smoothie is packed with nutrients, fiber, and a subtly sweet flavor, making it perfect for breakfast or a healthy snack. The oats add a nice creaminess and staying power, while the spinach is virtually undetectable but boosts the nutritional content significantly.

Yields: 1 large serving or 2 smaller servings Prep time: 5 minutes

Ingredients:

• 1 cup (about 150g) frozen strawberries: Frozen berries are key for a thick, cold smoothie without needing ice.
• 1 ripe banana: Fresh or frozen. If using fresh, consider adding a few ice cubes for a colder smoothie.
• 1/2 cup (about 40g) rolled oats (old-fashioned oats): Do not use instant oats.
• 1 packed cup (about 30g) fresh spinach: Don’t be shy, it blends right in!
• 1/2 cup to 1 cup (120ml – 240ml) liquid:
  • Milk of choice: Dairy milk (cow’s milk), almond milk, soy milk, oat milk, or coconut milk (from a carton, not canned). Start with 1/2 cup and add more as needed to reach desired consistency.
  • Water: If you prefer a lighter option.
  • Orange juice or apple juice: For a sweeter, fruitier flavor (use sparingly as these add more sugar).
• Optional add-ins for extra nutrition/flavor:
  • 1 tablespoon chia seeds or flax seeds: For extra fiber and omega-3s.
  • 1 scoop protein powder (vanilla or unflavored): If you want to boost the protein content.
  • 1/2 teaspoon vanilla extract: Enhances the sweetness and flavor.
  • Sweetener to taste: A small drizzle of maple syrup, honey, or a couple of dates if you prefer it sweeter (though the banana and strawberries usually provide enough sweetness).
  • 1-2 tablespoons nut butter (almond butter, peanut butter): For healthy fats and extra creaminess.
  • 1/4 cup Greek yogurt or regular yogurt: For added protein and a creamier texture.

Equipment:

• High-speed blender

Instructions:

1. Add liquid first: Pour your chosen liquid (start with 1/2 cup) into the blender. This helps the blades move more easily.
2. Add dry ingredients: Add the rolled oats and spinach to the blender.
3. Add fruit: Add the frozen strawberries and banana. If using a fresh banana, you can add a few ice cubes now for a colder smoothie.
4. Add optional ingredients: If you’re using any of the optional add-ins like chia seeds, protein powder, or vanilla extract, add them now.
5. Blend: Secure the lid on your blender. Start blending on low speed, gradually increasing to high speed. Blend until the smoothie is completely smooth and creamy, with no visible chunks of fruit, oats, or spinach.
6. Adjust consistency: If the smoothie is too thick, add more liquid (milk or water) 1/4 cup at a time and blend again until you reach your desired consistency. If it’s too thin, you can add a few more frozen strawberries or half a banana and blend again.
7. Taste and adjust sweetness: Taste the smoothie. If you prefer it sweeter, add a small amount of your chosen sweetener (maple syrup, honey, or dates) and blend briefly to incorporate.
8. Pour and serve: Pour the smoothie into a glass and serve immediately. Enjoy!

Tips for Success:

• Use a good blender: A high-speed blender will give you the smoothest consistency, especially with ingredients like oats and spinach.
• Layering matters: Adding liquid first helps the blender work more efficiently.
• Don’t over-blend: Blend only until smooth to avoid warming up the smoothie.
• Make ahead (partially): You can portion out the dry ingredients (oats, spinach) and frozen fruit into freezer bags. When you’re ready to make the smoothie, just dump the contents into the blender with your liquid.
• Customization: Feel free to experiment with different fruits (e.g., blueberries, raspberries, mango), different greens (e.g., kale), and other add-ins to suit your taste and nutritional needs.

Enjoy your delicious and nutritious Strawberry Banana Oat and Spinach Smoothie!