- Prep
- 20 min
- Cook
- 30 min
- Total time
- 50 min
- Yield
- 4 servings
- Difficulty
- EASY
- Calories
- 190 kcal
Quick summary
“Banana oatmeal smoothie is a nutritious, comforting, and practical Brazilian classic to energize your mornings. The combination of complex carbohydrates from oats with potassium from bananas and proteins from milk ensures long-lasting satiety.”
What you need to know
- High-speed blending grinds the rolled oats and develops a velvety and consistent texture in the glass.
- The natural sweetness of the ripe banana eliminates the need for refined sugar or artificial sweeteners in the drink.
- The pinch of cinnamon powder adds thermogenic properties and perfumes the drink with cozy notes.
Ingredients
Main
- 2 medium ripe bananas
- 1/2 cup of rolled oats
- 2 cups of milk (can be plant-based milk)
- 1 tablespoon of honey (optional)
- A pinch of cinnamon powder (optional)
Instructions
Principal
- Peel the bananas and place them in the blender.
- Add the oats and milk to the blender.
- If desired, add the honey and cinnamon.
- Bata tudo em alta velocidade até obter uma mistura homogênea.
- Verifique a consistência; if it is too thick, add more milk.
- Taste and adjust the sweetness, if necessary, by adding more honey.
- Pour the smoothie into glasses.
- Decorate with a banana slice or a little cinnamon on top, if desired.
Chef's tips
- Let the oat flakes soak in the milk for 5 minutes before blending to soften the fibers and facilitate digestion.
- Use very ripe bananas with the peel speckled with brown spots to ensure maximum sweetness and creaminess.
- Serve the smoothie immediately after processing to prevent the oats from continuing to absorb liquid and becoming thick.
Variations
- Add a tablespoon of natural peanut butter to increase the protein content and the intake of good fats.
- Add two tablespoons of 100% cocoa powder to the mixture to turn the drink into a nutritious chocolate smoothie.
- Add three ice cubes before blending to serve the smoothie very cold and foamy on hot days.
Substitutions
- Whole cow's milk can be substituted with skim milk, homemade oat milk, or nut-based plant milk.
- Thick rolled oats can be replaced by oat bran rich in beta-glucan or fine oat flour.
- Honey can be replaced by cane molasses or simply omitted, taking advantage of the fruit's sweetness.
How to store
Immediate consumption after preparation is recommended. If you need to store leftovers, keep in a sealed bottle in the refrigerator for up to 12 hours; the banana will oxidize slightly darkening the liquid and the oats will thicken the drink.
Can it be frozen?
It is not recommended to freeze the smoothie already prepared and blended. To speed up breakfast, freeze slices of ripe banana in plastic bags in the freezer for up to 3 months and blend directly with the milk and oats.
What to serve with
It is the perfect morning liquid meal to accompany a whole-grain bread sandwich with white cheese, buttered scrambled eggs, or homemade polvilho biscuits. It also serves as an excellent quick pre-workout option.
Frequently asked questions
Why does the smoothie get very thick after a few minutes in the glass?
The soluble fiber beta-glucan present in oats absorbs the milk continuously, forming a natural thick gel.
Does the banana and oat smoothie keep you full for a long time?
Yes, the combination of slow fibers from the oats, fats, and proteins from the milk delays gastric emptying, maintaining satiety for hours.
What is the most recommended type of oats for the smoothie?
Fine rolled oats or oat bran dissolve better in cold milk, providing a smoother texture to the throat.
Can I prepare the smoothie the night before to drink in the morning?
Not ideal due to banana oxidation and oatmeal thickening; the preparation takes only 2 minutes and must be done on the spot.
