Banana And Oat Smoothie: Healthy And Filling!

A banana and oat smoothie is an excellent snack or breakfast option because it is high in nutrients and also healthy and filling.

Homemade grain and fruit smoothies are a great alternative to highly processed products that are high in sugar. They help you eat a more balanced and healthier diet. Do you know how to make a healthy banana and oat smoothie ? Read on to find out how to make these healthy and filling snacks!

Below we will briefly discuss the main benefits of oats and bananas, before finally introducing you to the recipe for our banana and oat smoothie , which you can customize to your liking.

Nutritional benefits

Oats: a heart healthy grain

Oats are extremely nutritious because they contain fiber, B vitamins, and essential minerals (iron and potassium). Below are some of the benefits of eating oats :

• It prevents digestive problems. Due to its high content of soluble and insoluble fiber, oats are an excellent regulator of intestinal activity. Doctors recommend the cereal for patients with gastritis, heartburn, and hemorrhoids as it protects the stomach lining. In addition, soluble fiber has a prebiotic effect that favors the intestinal flora.
• Oats cleanse the gallbladder. Eating oats can help draw bile salts out of the digestive system, helping them get rid of in the feces and clearing the gallbladder. In this way, the grain prevents the formation of gallstones and colic.

• After all, oats prevent cardiovascular diseases and can also improve them. The fiber in oats reduces cholesterol absorption. Therefore, the grain regulates cholesterol levels and blood pressure. So oats are heart-healthy foods.

Bananas: indispensable for the banana and oat smoothie

The banana is an extremely nutritious and energizing fruit. Its consumption therefore has a number of beneficial effects on your body, as it contains slowly absorbing carbohydrates, vitamins A, E and B (B2, B3), potassium and magnesium, among other things. Some of the most important properties of bananas are as follows:

• Regulation of mood disorders. Eating bananas prevents the lowering of serotonin levels (a hormone directly related to mood regulation) because they are high in tryptophan and potassium.
• Bananas reduce hypercholesterolemia and regulate blood sugar levels. Their high fiber content lowers cholesterol levels and improves insulin sensitivity.
• Regulation of blood pressure, due to the fact that bananas contain a significant amount of potassium. It is a mineral that promotes the excretion of sodium and thus lowers the sodium levels in the blood.
• Bananas are a highly filling food and help control the hunger-anxiety cycle.

Banana and oat smoothie with cocoa

The banana and oat smoothie with cocoa is a very easy and quick to prepare recipe that will appeal to both children and adults thanks to the taste that cocoa offers.

ingredients

• 300 ml of milk
• 1 ripe banana
• 30 g of oats
• Vanilla extract
• cinnamon
• Agave syrup
• 15 g reduced-fat sugar-free cocoa

preparation

• First, measure out the appropriate amounts of ingredients.
• Then peel, wash, and cut the bananas to make pureeing easier.
• Then wash the oats to remove any impurities, and then place them in a blender or food processor along with the remaining ingredients.

• Puree the ingredients on medium speed, being careful not to exceed the capacity of your kitchen utensil. If you think your machine is not performing well, you can mash the oats first, then add the rest of the ingredients.
• Finally, let the banana and oat smoothie cool in the fridge and voilà – your smoothie is ready!

Banana and Oat Smoothie: Alternative Ingredients

To adapt the recipe to different needs and special diets, you can exchange the following ingredients:

• Plant-based milk (almond, oat, soy) instead of animal milk.
• Yogurt instead of milk and mixed with about 50 ml of water.
• Replace the cocoa with dates. In this case, you have to remove the stones from the fruit before pureeing.

• Use sweeteners like saccharin, stevia, liquid sweetener, sugar, whole cane sugar, etc.

You can serve our banana and oat smoothie with a fruit salad or toast to guarantee a full breakfast, or sprinkle with a little cinnamon!