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Saturday, February 23, 2013

80--- Banana Nut Oatmeal Smoothie (Dairy-Free)

When I first heard about putting oats into a smoothie I thought it was gross.  Drinking oatmeal?  

 Now I think it is genius.

 When I try to persuade clients to eat oatmeal for helping to decrease their cholesterol levels (yes it does work), the most common response I get is "I don't have time in the morning".  

 Now you can have your oats in no time at all.  


 Banana Nut Oatmeal Smoothie
Serves 1

 3/4 cup almond milk 
1 frozen banana, cut into slices
1/2 cup rolled oats
2 Tbsp walnuts
2 tsp honey

 Mix all ingredients together in a small blender until a smooth puree is formed.  Add more or less almond milk to get desired consistency.

 Enjoy!

 Nutrition Info per 1 smoothie: 513 calories, 17 g protein (WITHOUT protein powder- yay!), 17 g fat (keep you full until lunch), 69 g carbohydrates, 9 g fiber
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10 comments:

  1. AnonymousFebruary 24, 2013 at 6:40 AM

    Since you mentioned protein powder, I was wondering what you thought about them and also, how much protein do we really need? Thanks!

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  2. AnonymousFebruary 24, 2013 at 9:32 AM

    Sounds delicious. Would you be able to provide the breakdown of the 513 calories? I would have estimated a different number, so want to know where I miscalculated. Thanks!

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  3. Lindsay Kay Kordick, MS, RD, LN, EPcFebruary 24, 2013 at 12:44 PM

    Sure! 122 calories from walnuts, 161 from rolled oats (dry), 46 from honey, 108 from banana, 76 from almond milk.

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  4. Lindsay Kay Kordick, MS, RD, LN, EPcFebruary 24, 2013 at 12:45 PM

    I am not typically a fan of protein powders. As Americans we get more than enough protein from the food that we eat, unless we have a specific medical condition that requires a high intake (even athletes can get all they need from food). Protein powders are highly processed as well. Most individuals need about 1g/kg of body weight.

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  5. AnonymousFebruary 24, 2013 at 3:06 PM

    Thanks for responding about the powders! I know a lot of trainers seem to be all about them and I don't eat tons of meat, I just wasn't sure that I really need tons of protein or "extra" protein sources besides meat, beans, etc. That's great to know that even athletes can get what they need from food.

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  6. Jena HApril 7, 2013 at 8:50 AM

    I made this smoothie this morning for breakfast and it really tasty! This will definitely be my new daily breakfast smoothie from here on out!

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  7. Amanda&Randy - GettingThereGreenApril 23, 2013 at 4:53 PM

    can I substitute other nuts if I don't have walnuts? such as almonds?

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  8. Lindsay Kay Kordick, MS, RD, LN, EPcApril 26, 2013 at 7:52 AM

    Any nut should do!

    ReplyDelete
  9. AnonymousJanuary 5, 2014 at 4:56 PM

    I don't really like fruit in smoothies and I can't stand bananas - is there something I can substitute in instead?

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    Replies
    1. Lindsay Kay Kordick, MS, RD, LN, EPcJanuary 10, 2014 at 4:20 PM

      If you're not striving for the smoothie to be dairy-free you could always add your favorite Greek yogurt!

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