Swap Your Shamrock Shake for this Healthy Alternative for Breakfast or a Snack!
It’s amazing that there is a delicious treat to celebrate every holiday. Just as I am settling back into healthier eating habits we have St. Patty’s day approaching and green milkshakes have been calling to me! Luckily Erin came to my rescue with this smoothie recipe.
It’s difficult to find time to cook on most nights so being able to pack leafy greens and vegetables into more meals is an ongoing challenge I face. I know it can be intimidating to add vegetables to something sweet like a smoothie but this recipe took away my fears of having a smoothie that tastes like a salad. Aside from being delicious, this smoothie is filling and packed with nutrients from oats, peanut butter, and kale. This is an easy breakfast or snack option that you and your kids will love.
Do you know the secret ingredient to a delicious green smoothie? FROZEN BANANAS. Just one banana can turn your green smoothie into a scrumptious treat. Using a previously frozen banana chills your smoothie without having to add any ice that will water down the flavor. This is a great alternative use for all of those browning bananas on the counter which usually make their way into banana bread. One banana adds 1 gram of protein, 422 mg of potassium and 3 grams of dietary fiber to this smoothie.3
If you’ve never added oats to your smoothie you don’t know what you’re missing out on. Oats blended into the smoothie add another 2 grams of protein and you can easily add more in if you’re looking for a thicker, more protein filled breakfast. Usually the smoothies I have made with only fruits and vegetables leave me hungry and searching for food within an hour. Oats are a great way to add the protein that you need to feel full while avoiding protein powders that have added sweeteners or flavorings. Oats are also a very inexpensive alternative to protein powders. They really are the original superfood!
The soluble fiber in oats called beta glucan has been shown to stabilize blood sugar levels and keep you feeling fuller longer. Beta-Glucan may also increase the good bacteria in your digestive tract.4 A vegan, gluten free, plant based source of protein with a mild flavor, oats pair well with most smoothie recipes although - I would be cautious using oats in an acidic or citrus flavored smoothie.
The tablespoon of peanut butter adds another 1 gram so we are already up to 5 grams of protein in this breakfast in a glass. Peanut butter with banana is more classic to me than peanut butter and jelly. This may be due to my addiction to banana bread which is always paired with a heaping spoonful of peanut butter.
Technically not a nut but a legume, peanuts provide protein, fiber and fat. Something you may not expect to come from peanuts is Biotin. Biotin is a vitamin that helps your body to metabolize carbohydrates and fat and equally as important it’s great for strengthening hair and nails.6 Personally, I take that as a recommendation to enjoy a lot of peanut butter every single day.
Have you had our Peanut Butter Homestyle Granola? If you love peanut butter as much as I do you need to grab a bag ASAP! You can make this recipe even easier on yourself by using our Peanut Butter Homestyle Granola instead of oats and peanut butter. It’s estimated that 1% of the world is allergic to peanuts.5 If you fall in that category as I’m sure you already know, almond butter or tahini is a great substitute.
Now for the star of the show: the kale. This kale may look different than what you are used to seeing. The type used in this smoothie is called Lacinato kale also known as ‘Tuscan’, ‘black’ or ‘flat’ kale. You are probably more accustomed to seeing curly kale. Lacinato kale is less bitter than curly kale with an earthier flavor which makes it the perfect addition to a green smoothie because the flavor is easy to mask. All varieties of kale have health benefits and I’m sure you’ve seen its mention as a superfood at least once. Kale is a great source of Vitamin A, Vitamin K, and Vitamin C.
Vitamin K is an important nutrient when it comes to blood and heart health but also when it comes to your skin. Vitamin K aids the body in healing wounds, bruises and scarring.1 Kale also contains large amounts of quercetin and kaempferol which have been shown to have anti-inflammatory, anti-cancer and blood pressure lowering effects.2 So now we have two superfoods for breakfast with oats and kale.
The remaining ingredients of cashew milk and coconut water add sweetness and provide the liquid needed to give it that perfect smoothie texture. As I said before, water added to a smoothie can dilute the flavor. I find that using milk (plant based or dairy) and coconut water enhance the texture and flavor without altering it much. It’s so easy to adjust if you are looking for more protein or fiber by adding another ¼ cup of oats or tablespoon of peanut butter.
Kale & Oats Green Smoothie Recipe
- 2 leaves Lacinato Kale
- ¼ Cup Oats
- ¼ Cup Milk (Dairy or Non-Dairy)
- 1 Frozen banana
- 1 Tbsp Peanut Butter
- ¼ cup coconut water
Thanks to Erin’s awesome recipe I had a smoothie to satisfy my hankering for a treat that also kept me full for the morning. Let us know if you tried this smoothie recipe, or tell us your favorite way to pack nutrients into a glass!
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