A naturally sweet, spoonable blend of banana, oats, and seeds that delivers long‑lasting energy, gut‑friendly fiber, and muscle‑supporting protein. Ideal for breakfast or a post‑workout meal.
Preparation Time
- Prep: 5 minutes
- Total: 5 minutes
- Yield: 1 large bowl
Ingredients
- 1 ripe banana (frozen for thicker texture)
- ½ cup unsweetened almond milk or oat milk
- ¼ cup rolled oats (soaked 10 minutes if time allows)
- 2 tbsp plain Greek yogurt or silken tofu
- 1 tbsp chia or flaxseeds
- ½ tsp ground cinnamon
- Optional toppings (choose 2–3): sliced banana, berries, toasted nuts, cacao nibs, unsweetened coconut
Instructions
- Blend the base — Combine banana, milk, oats, yogurt (or tofu), seeds, and cinnamon in a high‑speed blender. Blend until smooth and thick.
- Pour and garnish — Transfer to a bowl and arrange toppings of choice. Enjoy immediately.
Estimated Nutritional Value (Entire Bowl, basic version without toppings)
| Component | Amount |
|---|---|
| Energy | ~330 kcal |
| Protein | ~11 g |
| Carbohydrates | ~50 g |
| Fiber | ~8 g |
| Total Fat | ~9 g (mostly unsaturated) |
| Potassium | ~15 % DV |
| Magnesium | ~20 % DV |
| Beta‑glucan (oats) | ~1.5 g |
Evidence‑Based Benefits
1. Supports digestive balance and satiety
Oat beta‑glucan and banana resistant starch feed beneficial gut bacteria and slow gastric emptying.
Reference: Slavin JL. 2013. Nutrients.
2. Sustains energy and stabilizes blood glucose
The fiber–protein blend moderates post‑meal glucose, aiding steady energy.
Reference: Rebello CJ et al. 2016. Am J Clin Nutr.
3. Contributes to cardiovascular wellness
Regular oat intake is linked to lower LDL cholesterol via viscous soluble fiber.
Reference: Whitehead A et al. 2014. Am J Clin Nutr.
Kitchen Tips
- Freeze the banana for a thick, ice‑cream‑like texture.
- Soak oats briefly for smoother blending and improved digestibility.
- Adjust thickness by adding milk (thinner) or more oats (thicker).
- Boost protein with an extra spoon of Greek yogurt, hemp seeds, or a clean protein powder.
- Make‑ahead option: Blend the night before, store covered, and add toppings in the morning.
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