Banana-Oat Smoothie

 

Key Smoothie Ingredients (and Swaps)

The dairy: This recipe calls for both yogurt and milk, which lend plenty of protein and calcium. Using low-fat yogurt and reduced-fat milk cuts down on fat, but if you're looking for a richer, thicker result, you can swap in full-fat yogurt and whole milk instead.

The oats: We look to old-fashioned oats for a dose of filling fiber; they also give the smoothie a thicker consistency. If you don't have any handy, you can use quick-cooking oats instead—just don't swap in oat groats or steel-cut oats in their place.

The fruit: You'll only need one ripe, medium-sized banana for this recipe. To make your smoothie even thicker—and colder–use a frozen banana. We recommend peeling bananas before freezing as it can be difficult to remove the peels afterwards.

The sweetener: A couple teaspoons of honey is all that's needed to sweeten this nutritious smoothie. Add more honey for a sweeter result, or swap in maple syrup or agave nectar instead. 

 

 Ingredients

    ¼ cup old-fashioned rolled oats

    ½ cup plain low-fat yogurt

    1 banana, cut into thirds

    ½ cup fat-free milk

    2 teaspoons honey

    ¼ teaspoon  cinnamon pdr

 

Directions

Combine ingredients in a blender:

In a blender, combine oats, yogurt, banana, fat-free milk, honey, and cinnamon until smooth, and serve immediately.

 

Variations

We love this banana-oat smoothie, but we also like to mix it up by adding other flavors:

• Make it vegan by using a non-dairy yogurt and milk, such as almond or coconut
  
• Add a tablespoon of coconut oil
• Add 1 to 2 tablespoons of creamy peanut butter (or use powdered peanut butter)
• Swap the cinnamon for 1 teaspoon pure vanilla extract
• Add 1 tablespoon hemp hearts
• Add more fruit, such as fresh or frozen pineapple or berries
• Top the smoothie with chopped nuts, such as almonds or walnuts

 

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