Unless you lived under a rock this past year, you would have probably tried a smoothie for breakfast. You might have had a smoothie on top or instead of your usual meal. Maybe you’ve read that it’s a great way to get nutrients in. After all, you can pretty much put anything in it. Or maybe you wanted to try this lowcarb double chocolate weightloss shake your co-workers are raving about. After all, it was half-price at the supermarket this week. Chances are, you were hungry again one hour later and reached for your colleague’s snack size mars bars or got some exercise by getting that enticing blueberry muffin in the café down the road. With a large full-cream latte and two sugars, of course). Bye bye, healthy goals for the new year! To avoid scenes like that from now on, here comes my blueberry muffin smoothie shake!
The truth is, while I am a big fan of smoothies for breakfast or any time of the day for various reasons (as demonstrated here, here, here and here), blended fruits and vegetables are not a complete meal, not even if you add protein powders. It’s healthy, slow-burning carbs from starchy wholefoods such as grains and legumes that keep you full until lunch (and away from the patisseries and vending machines). This blueberry muffin smoothie contains fruit, your favourite milk and favourite protein powder just like any other smoothie, but with the addition of oats (preferably soaked overnight for an ultracreamy texture). I can’t praise the benefits of oats highly enough, and one of their definite perks is that while they do contain carbs and fat, you get a lot of satisfaction per calorie so to speak as they keep your belly full and happy for many hours and are therefore a health geek’s BFF.
I called this a blueberry muffin smoothie shake as it tastes a bit like a blueberry muffin, though much much better for you. It is thick, creamy and immensely satisfying. Customise this according to your liking. Sub your favourite fruit, milk, sweetener or protein powder. Add your supplements and/or some greens to supercharge your breakfast or afternoon snack. If you want to take this a step further, you could use soaked buckwheat groats instead.
Blueberry Muffin Smoothie Shake
Half a cup rolled oats, soaked overnight in water or plant milk (use certified gluten free if required)
a handfull of frozen berries
one scoop of protein powder (if using plain protein powder, add some vanilla and stevia or your favourite sweetener to taste)
half a tsp of cinnamon
any supplements (maca, probiotics etc.)
Simply blitz all ingredients in a high-powered blender and enjoy! You probably don’t need any more liquid as the soaked oats will be liquidy, but feel free to add more plant milk to achieve the desired consistency.