Banana and Spinach Oat Smoothie

Thick and creamy oat smoothie . Made with banana, spinach, old-fashioned oats, Greek yoghurt, peanut butter, honey and a mixture of ground seeds.
Easy to make, tasty and nutritious breakfast or post-workout option.

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The warm summer weather has been an inspiration to put back on my running shoes and visit the local park. With that also came the desire to try out new and interesting post-workout smoothie combinations that are both delicious and filling. Never before had I used oats in a smoothie, and I am glad that I finally did!

It may not seem appealing at first site but this smoothie is rather tasty. Here are the nutritional highlights of its main ingredients and why it’s worth giving it try.

Spinach
  • High in iron, which helps to improve the quality of blood, restore energy and increase vitality
  • Contains vitamin K, which helps to maintain bone health
  • Good source of vitamin B2, folic acid, manganese, magnesium, as well as vitamin C and A known for promoting healthy skin and hair
  • Helps to reduce blood pressure due to its potassium content
  • Rich in phytochemicals (such as chlorophyll and carotenoids) which have anti-inflammatory and anti-cancerous properties
  • Helps to prevent constipation due to the presence of fibre
Banana
  • Great source of vitamins including vitamin C, A, B6, folate, riboflavin, niacin and minerals such as potassium, manganese, magnesium and iron
  • Helps to lower blood pressure
  • Reduces risk of cancer
  • Promotes good heart health
  • Helps to improve blood sugar and insulin levels
  • Aids in preserving memory and boosting mood

To make this smoothie cooler and more refreshing I used frozen ripe banana instead of fresh.

Oats
  • Excellent source of dietary fibre
  • Keep you full for longer
  • Aid bowel movement
  • Help to lower bad cholesterol levels
  • Rich in polyphenols, carotenoids, tocols (Vitamin E) and flavonoids
  • Contain manganese, selenium, phosphorus, magnesium and zinc
  • According to research oats may reduce risk of coronary heart disease, lower blood pressure and reduce risk of colorectal cancer

I used yoghurt instead of milk to create a thicker consistency. Together with the peanut butter it increases the overall protein content of the smoothie, which is particularly beneficial after a workout.

The honey and ground seeds, which include flaxseed, sunflower and sesame, add an extra health boost to the mix.

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Recipe is as follows:

Ingredients:
  • 1 banana (fresh or frozen)
  • Handful of fresh spinach leaves
  • 1/2 cup of rolled oats
  • 1 cup of Greek yoghurt
  • 1 tbsp of peanut butter
  • 1 tsp of honey
  • 1 tsp of each type of ground seeds (flaxseed, sunflower, sesame)
Instructions:

Combine all of the ingredients in a blender and process until smooth. Serve immediately or place in a refrigerator until it is ready to serve.

 

~Enjoy~

References:

1. http://www.medicalnewstoday.com/articles/270680.php

2. http://www.medicalnewstoday.com/articles/270609.php

3. http://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach

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