BERRY AND OAT SMOOTHIE
The Berry and Oat Smoothie is a vibrant and nutrient-packed drink that blends fibre, fruit and whole grains into a creamy and refreshing treat. With frozen berries for antioxidants, banana for natural sweetness, oats for sustained energy and your choice of milk for creaminess, this smoothie supports digestion, boosts immunity and keeps hunger at bay. It’s an excellent choice for breakfast on the go, post-exercise recovery or a mid-afternoon energy lift. The combination of complex carbohydrates and natural sugars offers a stable release of energy, making it ideal for active individuals or growing children. With only four ingredients and no cooking required, this smoothie is simple, fuss-free and endlessly customisable. Ready in moments, it’s perfect for busy days that demand nourishing solutions. Naturally low in sugar and high in flavour, this is your wholesome go-to for any time of day.
RECIPE CATEGORY
Main Course
SERVING SIZE
1
CUISINE
American
PREPARATION/TECHNIQUES
5 Ingredients Or Less, No-Cook
OCCASION/HOLIDAY
Summer, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Quick & Easy, Healthy, High Fibre, Vegetarian, Low/No Sugar, Kid Friendly, Raw, Organic
DISH TYPE
Frozen Dessert
INGREDIENTS
The preparation of Berry and Oat Smoothie involves the following ingredients:
- 1/4 cup frozen mixed berries
- 1/4 banana (about 30 grams)
- 1 tablespoon rolled oats
- 1/4 cup milk of choice
- Splash of vanilla extract or squeeze of lemon juice (Optional)
- 1 /2 teaspoon chia or flaxseed for extra fibre (Optional)
FULL NUTRITIONAL INFORMATION
- Calories: 103.7 kcal
- Fat: 3.1 g
- Saturated Fat: 1.3 g
- Carbohydrate: 16.9 g
- Sugar: 9.2 g
- Sodium: 27.3 mg
- Fiber: 2.5 g
- Protein: 3.4 g
- Cholesterol: 6.1 mg
- Vitamin D: 0.8 mg
- Calcium: 87.1 mg
- Iron: 0.6 mg
- Potassium: 203.8 mg
PREPARATION
- Add Ingredients To Blender: Place frozen berries, bananas, oats and milk into a blender jar.
- Blend Until Smooth: Process on high for 30 to 45 seconds or until thoroughly blended and creamy.
- Adjust Consistency: Add more milk if needed for a thinner texture or additional oats for a thicker texture.
- Taste And Enhance: Optionally add a splash of vanilla or a squeeze of lemon juice to brighten the
- Serve Immediately: Pour into a glass and enjoy chilled, preferably within 10 minutes of blending.
PREP TIME
3 minutes
COOKING TIME
0 minutes
TIPS
These tips can help you make a better Berry and Oat Smoothie:
- Use Frozen Berries For Thickness: Frozen fruit creates a smoothie-like consistency without the need for
- Soak Oats For Smooth Texture: If time allows, soak the oats in milk for 5 to 10 minutes before blending.
- Use A High-Speed Blender: It helps break down oats and seeds for a silkier result.
- Layer Ingredients Smartly: Place liquids at the bottom to ensure a smoother blending process.
- Chill The Glass: Pour into a chilled glass to keep the smoothie cold and refreshing for longer.
VARIATIONS
- Make It Vegan: Use almond, oat or soy milk and avoid honey or dairy-based ingredients.
- Add Protein: Blend in a scoop of protein powder or plain Greek yoghurt for extra satiety.
- Boost Omega-3 Fatty Acids: Add flaxseeds, chia seeds or hemp hearts for anti-inflammatory benefits.
- Sweeten Naturally: If more sweetness is desired, add half a date or a splash of maple syrup.
- Change The Base: Swap banana with mango or avocado for a creamy twist and new flavour profile.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container or bottle in the fridge for up to 24 hours. Shake before drinking.
- Freezing: Freeze in ice cube trays and blend again with milk when needed. Best used within 1 month.
- Make Smoothie Packs: Pre-portion ingredients into freezer bags without the liquid and blend straight from frozen.
- Avoid Separation: Blend with a small amount of yoghurt or banana to help bind the smoothie for better storage.
- Take On The Go: Pour into a leak-proof bottle or insulated cup for easy transport and on-the-go nutrition.