Oatmeal Smoothie

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Unfortunately, I spend a lot of time in the car. Therefore, breakfasts for on-the-go are a must most days of the work week. And if I don’t have a plan for breakfast, my car wants to do an autopilot to Tim Hortons for more than just my morning cup of joe.

I really enjoy smoothies and make them often, but I have to admit that no matter how HUGE they may be, they don’t tend to keep me satisfied until lunch.

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That is, until I added oats to my smoothie.

Not only do the oats add lots of fiber and staying power, but they help to make the smoothie creamy, thick, and rich. As for protein, this smoothie uses Greek yogurt to add some balance and increase satiety.

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For whatever reason, people feel they have to justify what they’re eating when they’re around an RD.

Case in point. Yesterday afternoon my boss was SWAMPED at work and being the only nurse at the unit, she couldn’t leave. She hadn’t eaten all day and finally asked me to go to Chipotle and grab her a burrito. She followed up her request with, “Next week, I’m going on a green smoothie diet!”

oatmealsmoothie3After great success with this recipe and staving off hunger until lunch, I suggested oats to my new boss and her smoothie endeavors. She seems to think that I’m the most brilliant dietitian to ever walk the face of the earth. And you know what? I’m going to let her think that!

There, I let you in on my little secret…that I have Martha and Pinterest to thank for ;)

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Oatmeal Smoothie adapted from Martha Stewart

1 cup ice 1 cup frozen raspberries 1/2 cup plain 0% fat Greek yogurt 1 banana, peeled 1/2 cup old-fashioned rolled oats 1 Tbsp honey 1 cup fat-free milk, or milk of choice

Directions:

Place ice and raspberries in the bottom of blender, and all other ingredients on top. Whir until completely smooth. Yield: 2 servings (about 1 3/4 cup each).

Nutrition Information (per serving): 260 calories; 2 g. fat; 2 g. cholesterol; 83 mg. sodium; 51.5 g. carbohydrate; 7.5 g. fiber; 12.5 g. protein

Result: Creamy, rich, and filling! This is a great smoothie for a quick, on-the-go breakfast that’s packed with nutrition…and fiber!

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Not much going on this weekend…just some errands, workouts, hockey, grading, and lesson planning.

Be well,

Comments

  1. says

    I think Pinterest is going to make us all geniuses ;) This smoothie looks absolutely delicious, I’ve been adding Greek yogurt to mine to up the protein+satiety, but I really do need to start adding oats as well. Could definitely use the staying power!

  2. says

    Ooo I need to try this! I’ve avoided the smoothie-for-breakfast thing because I never felt like it would keep me full enough. But this SO would!

  3. says

    I’ve really been looking for a way to sneak fiber in in the mornings. This may be the ticket! Kevin loves smoothies so it might be a nice change up. Now…to buy bananas (also known as the devils fruit). :)

  4. says

    I know what you mean, even after a huge smoothie I’m hungry soon after. But oats are perfect in a smoothie! Plus I like adding peanut butter if the flavors go together :D Love the raspberry! That’s one of my favorite berries to put in smoothies :)

  5. says

    This sounds good. Greek yogurt goes really well in smoothies as it is fat free, adds to texture and also adds to protein. When I want a dairy free smoothie I use peanut butter or nut butter instead for the same effect…it also fills me up quite a bit and keeps me full for a long time. Usually I don’t make it all the way to lunch, but I supplement it by adding it one healthy snack in between, such as hummus with whole grain chips or carrots, and that does the trick.

    My only concern with this smoothie is how do you add the oatmeal? Cooked or uncooked? Doesn’t it take you a long time to cook it? This is an issue for me because i’m always in a hurry in the morning…I barely have time to toss fruits and vegetables in the blender let alone cook oatmeal plus make a smoothie.

  6. says

    I have the same smoothie problem with being a hungry a couple hours later – but we always have oats in the house so I’m definitely going to try this.

  7. says

    I keep forgetting to try adding oats to my smoothies. Such a great idea because even the green monster doesn’t keep me filled up until lunch.

  8. Melissa says

    This is my new fave breakfast! The smoothie is yummy and I stayed full for hours; first time that happened with a smoothie.

  9. Kim LaBombard says

    I made this smoothie this morning. I didn’t have raspberries so I substituted blueberries. Before I go into details i will say – I LOVE THIS!! Now for the rest of the story…Normally my kids can’t enough when I make smoothies but my daughter informed me she thought it tasted like play-doh. PLAY-DOH? REALLY? I asked her when she had eaten play-doh to be able to compare my smoothie to it? Turn out she hasn’t eaten play-doh. It does appear upon first tasting that she doesn’t much care for Greek yogurt. (AHA) I have found a way to selfishly keep my smoothies to myself! Thank you for this yummy recipe. I will be drinking it all day today!

      • Nicole, RD says

        Kevin: Yep…you can use fresh fruit, but you’ll need to add ice. I usually just freeze my fresh fruit and use that. And oats are just as healthy uncooked! :)

  10. Linda says

    Awesome recipe! I have just been reading how to grow my own raspberries. Now I know what to make with them once they are ready. Thanks for sharing. Below is a useful article for anyone looking to grow their own raspberries Linda

  11. Angie M says

    I loved this recipe but after looking at it again I’m wondering if I actually made it the right way. The recipe calls for 1 cup of berries but in the picture shown shows only a 1/2 cup of berries, which is correct?

    • Nicole, RD says

      Angie, the directions and ingredients were correct…I just used a 1/2 cup measuring cup x2 :) Glad you enjoyed it!

  12. Tracie says

    Okay I have been doing smoothies for awhile now and I started counting calories yesterday. Oh my!!! This is basically the recipe I use but I use juice instead of milk and only half a banana (cause I don’t like them). The amount of calories for this was crazy it was 412 calories. What are your thoughts on this as a dietician? My first thought is cut the smoothie out or the oatmeal out at least cause it was 150 calories. But I need the protein from it cause I don’t get a lot. Help me out please!

    • Nicole, RD says

      Well, 400 calories is very acceptable for a meal…assuming it is balanced and keeps you full. I think a lot of people skimp on calories for breakfast and increase their calories at lunch and again at dinner. Most adults are going to need roughly 1400-1800 calories when trying to lose weight, and 400 calories is a very appropriate amount to “spend” at breakfast. I would reduce the oats to reduce the calories, if you did want to get it down a bit :)

    • Nicole, RD says

      Another comment. It can be hard to transition from picking up packages for ingredients and seeing, “20 calories”…”70 calories”…”100 calories” and then looking at one item, like a smoothie, that is 400 calories. The fact is, that’s your meal…and all those little amounts add up. I think sometimes people forget that :)

  13. Abigail says

    I hate bananas but I have to say that this smoothie was simply delicious! I added two teaspoons of raw peanut butter to it as well

  14. Kathy Dunaway says

    Hey Nicole! Just wanted to thank you for your recipes and guidance through my journey of weight-loss! I was just wondering to myself if adding regular rolled oats to my green smoothie or regular protein smoothie would be beneficial and found your website, thank you so much!! :)

  15. Julia says

    Hi Nicole! I am just trying this oatmeal smoothie for the first time this morning and I love it! This being the morning after the Super Bowl, I am feeling like a blimp! lol I am wondering, for part of a weight-loss attempt, how often should I be drinking this smoothie? :)

    • Nicole, RD says

      Hi Julia! I think this smoothie could be a part of your weight loss efforts each morning as a breakfast, or as a snack in a smaller portion. It all boils down to calories. I think the great thing is that the smoothie is pretty filling…and nutritious, of course!

  16. Kathleen says

    I haven’t been able to get my kiddos to drink smoothies until this delicious recipe! I did half blueberries and half strawberries. So yummy! Thanks so much! :)

  17. Toni says

    I realize this is an older thread; hope you’re still there, Nicole! I found you while searching for info on the effect of the fructose smoothies contain. I’ve been making a large one that serves as breakfast/lunch for about a month. I originally used about a half cup of fresh baby spinach leaves or frozen chopped spinach, about 20 whole roasted almonds, a baby red pepper or some baby carrots, half a banana, 1/4 cup blueberries, 1/4 cup pineapple, 1/4 cup mango, a teaspoon of ground flaxseed, a teaspoon of Ceylon cinnamon and about a cup and a half of coconut milk. Yummy, but I ran the ingredients through a nutrition calculator and it got excellent marks for everything except its “extremely high” sugar content. I am a reformed jink-food junkie who was had a borderline-high sugar level because of all the processed carbs I ate. I know that drinking lots of fruit juice spikes your blood sugar, but thought that because I was using the whole fruit and its fiber, I didn’t need to worry. Now I’m not so sure. I’ve been adding half a cup of thick rolled oats, hoping they would help slow the absorption of the sugars. Am I right? And does blending fruit break down the fiber so much that the sugar can go straight to the bloodstream, like with juice? Sorry this is so long. Thanks for any advice.

    • Nicole, RD says

      Hi Toni! Love the question. If it’s okay with you, can I post an response to your question in a post sometime in the coming week? I think others have similar questions. Let me know :) Thanks much!

      • Toni says

        Sure! I Googled the Glycemic Index and Glycemic Load and found SO much conflicting information. I look forward to your response.

  18. says

    Hey there! Talking to my doctor today about my fiber intake (high cholesterol) and she suggested maybe if I put oatmeal in smoothies it’d help. (Cause I hate oatmeal.. It’s so blah). So I googled, found you, and this looks absolutely amazing!

    My ridiculous question (after reading comments and no one else has asked / mentioned it) how is the smoothie to drink with the oatmeal? I imagine that it wouldn’t blend very well?

    Still want to try this, I make my smoothies with my immersion blender. Think it’ll work?

    Thanks for sharing!

    • Nicole, RD says

      Sheri, so glad you landed here…I think you’ll love the smoothie. It’s very…well, smooth :) Haha. I think the immersion blender will work great!

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