Banana Oats Smoothie

A creamy, nourishing banana oats smoothie made with ripe bananas, rolled oats, and yogurt or almond milk. Perfect for busy mornings, on-the-go breakfasts, or as a pre or post-workout drink. This smoothie keeps you full, energised, and ready to take on the day while delivering fibre, protein, and slow-release carbohydrates for sustained energy.

Ingredients:

• 1 ripe banana

• ¼ cup rolled oats

• 1 cup low-fat yogurt or unsweetened almond milk

• 1 date (for extra sweetness, if needed)

• ½ teaspoon cinnamon, optional

• Water for soaking oats

• Ice cubes as needed

  
  

Instructions:

1. Soak the oats overnight in a small bowl or jar with enough water to cover them. Leave at room temperature to soften.

2. In the morning, drain any excess water and add the soaked oats to a blender with the banana, yogurt or almond milk, and honey or syrup if using.

3. Blend until smooth and creamy. Add ice cubes if you prefer a colder smoothie.

4. Pour into a glass or portable bottle and enjoy immediately or take it with you for breakfast or a post-workout boost.

   
   

Tips and Storage:

• Overnight soaking makes the oats easier to digest and gives the smoothie a creamier texture.

• Ideal for a healthy, quick breakfast, a pre-workout energiser, or post-workout recovery drink.

• Store any leftover smoothie in an airtight container in the fridge for up to 24 hours and stir before drinking.

• Counts as 1 fruit plus 1 starch exchange on the diabetes food exchange system.

  
  

Nutritional Information per serving:

Calories: 220 to 250 kcal

Carbohydrates: 40 to 45 g

Protein: 6 to 8 g

Fat: 3 to 4 g

Health Benefits:

Bananas are rich in potassium and vitamin B6 supporting energy metabolism and heart health. Rolled oats provide soluble fibre to aid digestion and maintain stable blood sugar levels. Yogurt adds protein and probiotics for gut health, while almond milk keeps the smoothie light and dairy-free if preferred. This banana oats smoothie is a practical, energising, and filling breakfast option or recovery drink that supports a busy lifestyle and healthy living.