Smoothies crafted from nutritious foods make healthy breakfasts that can be enjoyed even on the hottest days. Think of the recipe below as a template; we often change the greens and fruit according to what we have available, the milk might be water some days, and the chia seeds are sometimes replaced or accompanied by sunflower seeds or pumpkin seeds. You won’t notice the oats, they blend in nicely to add fiber and nutrients without too much texture.

blueberry almond oatmeal smoothieWhile it is possible to omit the greens altogether, we like to include them whenever possible. You might try adding more greens over time, adjusting for the flavor and texture. Our green smoothies (recipe coming soon) are about 2/3 greens and 1/3 fruit, creating a nutritional powerhouse that is not overly high in sugars from the fruit. Another possible change you might try is to change quinoa for the oats, although it will change your texture somewhat.

Smoothies are best cold and prepared quickly. To make preparing them quick and easy, freeze all the ingredients except for the liquid the night before. You might even soak the chia seeds in the milk overnight in the blender to keep it very cold.

This smoothie contains 351 calories, 75 of which are from fat (8.3 grams or 13%); 10.4 grams Protein and 13.2 grams fiber (53%) It’s high in calcium, fiber, manganese, Vitamin A, and Vitamin B6, Vitamin C, low in saturated fat and has no cholesterol.

see full nutrient profile at Calorie Count

Ingredients

(Makes 1 serving)

  • 1 cup unsweetened almond milk (or other milk or yogurt of your choice)

  • 4 ounces kale, frozen or fresh

  • 1 banana, sliced and frozen (about 2/3 cup)

  • 1/3 cup blueberries, frozen

  • 1/3 cup oats

  • 1 Tbsp Chia seed

  • 1 tsp vanilla

Directions

  • soak chia seeds in milk for 5 minutes

  • Blend milk and kale.

  • Add remaining ingredients and blend until smooth

  • Add water or ice to adjust consistency

  • Enjoy cold

  • ***You may replace kale with spinach or omit the greens, but they do add nutrient value

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