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.
While 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
(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
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
***You may replace kale with spinach or omit the greens, but they do add nutrient value
Christmas Country Mom
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Looks like a delicious smoothie! Hope to try it soon.
Thank you! Let me know what you think of it when you try it. 🙂
OOOH, that looks so good! I’m copying that and sharing with my wife who loves both oatmeal and blueberrys! That’s for sharing! Oh, the pic makes your post come alive!
Thanks Ken! I hope you and your wife enjoy the recipe!
Sounds yummy! I’m always looking for new smoothie recipes. Going to the store later, so I will pick up what I’m missing and enjoy the treat.
I hope you enjoy your smoothie, Tammy–Happy Independence Day!