I’ve been making smoothies for years. My basic recipe used to be one cup milk, 1/2 cup yogurt or 1/3 cup cottage cheese (there are those Weight Watcher exchanges again) and typically a frozen banana* sliced for blender-friendliness and/or whatever random fruit I had on hand.
A while ago I purchased Tosca Reno’s The Eat Clean Diet Cookbook. She has a whole sub-section on smoothies. Dried oatmeal is not the first ingredient that comes to mind when you think of a smoothie. But by adding oatmeal, flax seed and nut butter to your smoothie, you’re boosting the overall nutritional value, adding fiber and turning the smoothie into a complete meal in a cup. The best part is most of the ingredients can be kept on hand indefinitely (especially if you’re using frozen fruit).
The calorie count on this smoothie is a little scary until you compare it against a smoothie any fast food smoothie place or any fast food breakfast in general. Plus, this drink is full of heart healthy ingredients and good for you.
- One cup milk or almond milk
- One scoop protein power (bought in bulk at Sprouts)
- 1/3 cup dry oatmeal
- 1 tablespoon nut butter
- 1 tablespoon ground flax seed
- 1 cup fresh or frozen fruit
- 1 tsp vanilla (optional)
- Pinch or cinnamon and/or nutmeg (optional)
Place all ingredients in a blender. The mixture will be thick so thin it with extra ice cubes or a little water if desired. Pour in a large glass and enjoy!
Being lactose intolerant, I use either lactose-free milk or almond milk as a base ingredient. You could also use rice milk or soy milk with equal success.
When my bananas reach the tipping point, instead of throwing them away, I freeze them. Freezing bananas has a few benefits. First, overly ripe bananas are sweeter and texturally not so gross when they’re frozen. Second, using frozen bananas means you don’t have to add extra ice. Third, cutting through frozen bananas is pretty easy if you have a good knife. Just slice them in 1/4″ thick rounds and throw in the blender.
Peel the bananas first, then lay them in a Tupperware container and toss them in the freezer for later use. Easy!
Nutritional information – values per serving are approximate (with banana):
Calories 586.0 Total Fat 18.0 g Cholesterol 12.2 mg Sodium 122.0 mg Potassium 1,563.5 mg Total Carbohydrate 70.6 g Protein 41.3 g
Photo credit: Nikki L. on Flickr. CC Licensed. A much better picture than I could ever take!