How To Make A Satiating Banana And Oatmeal Smoothie
Homemade fruit and cereal combo shakes prevent the consumption of ultra-processed products that are high in sugar. Therefore, they help to maintain a more balanced and healthy diet. Do you know how to prepare a healthy banana and oatmeal smoothie?
Next, we are going to briefly explain the main benefits of oats and banana and we are going to present a recipe for a banana and oatmeal smoothie that you can adapt to your liking.
Nutritional benefits
Oatmeal: a heart-healthy cereal
Oatmeal is a cereal with a high nutritional value, thanks to its content in fiber, B vitamins and essential minerals (iron and potassium). Some of the benefits of consuming oats for the body are the following:
- Prevention of digestive diseases: it is a great regulator of intestinal transit due to its high content of soluble and insoluble fiber. Its intake is recommended in gastritis, heartburn and hemorrhoids, since it protects the digestive mucosa. In addition, soluble fiber has a prebiotic action that favors the intestinal flora.
- Purifying the gallbladder: the intake of oats can contribute to the dragging of bile salts from digestion, thus favoring their elimination through the feces and the purification of the gallbladder. Thus, it prevents the formation of gallstones and colic.
- Prevention and improvement of cardiovascular diseases : fiber reduces the absorption of cholesterol, thanks to its dragging action, therefore, it regulates cholesterol levels and blood pressure. In addition, its low fat content makes it a heart-healthy food.
Banana: essential in the banana and oatmeal smoothie
Banana is a very nutritious and energetic fruit, whose consumption provides important benefits for our body thanks to its high content of slowly absorbed carbohydrates, vitamins of type A, E and B (B2, B3), as well as potassium and magnesium, among other essential minerals. Some of the most important properties of the banana are:
- Regulation of mood disorders : the consumption of banana prevents the decrease in serotonin levels (a hormone directly related to mood regulation), thanks to its high levels of tryptophan and potassium.
- Reduces hypercholesterolemia and regulates blood glucose levels. Its high fiber content reduces cholesterol levels and improves insulin sensitivity.
- Regulation of arterial pressure, thanks to its contribution of potassium, a mineral that intervenes in the urinary excretion of sodium, favors the decrease in the level of this mineral in the blood.
- It is a highly satisfying food and helps control the hunger-anxiety cycle.
Oatmeal, banana and cocoa smoothie recipe
It is a very easy and quick recipe to prepare, which will be liked by both children and adults thanks to the flavor that cocoa gives it.
Ingredients
- 300 ml milk
- 1 ripe banana
- 30 g of oats
- Vanilla essence
- Cinnamon
- Agave syrup
- 15 gr of unsweetened defatted cocoa
Preparation mode
- First, take the relevant measurements.
- Peel and wash the banana and cut it into slices to make the mixing process easier.
- Rinse the oatmeal to remove any impurities and add it, along with the rest of the ingredients, to a blender or food processor.
- Mix at medium speed and pay attention that you do not exceed the capacity level of your kitchen instrument. If you think it is not powerful enough, you can crush the oats first and then add the rest of the ingredients.
- Let it cool in the fridge and it is ready to consume.
Substitutions for making a banana and oatmeal smoothie
To adapt the recipe to different types of needs and special diets, the following substitutions can be made:
- Plant milk (almonds, oats, soy), instead of milk of animal origin.
- Yogurt instead of milk, combining it with 50 ml of water.
- Change the cocoa for dates. In this case, it will be necessary to peel and debone before grinding.
- Use any type of sweetener : saccharin, stevia, liquid sweetener, sugar, whole cane sugar, etc.
It can be accompanied by a fruit salad, toast with oil for a more complete breakfast or taken alone with a little sprinkled cinnamon. Enjoy it!
