Satisfying Smoothie With Banana And Oats
A satiating banana and oat smoothie can be easily made at home, thus avoiding the consumption of high-sugar industrial products. It is ideal for a balanced and healthy diet. Find out how to prepare it!
In the next few lines, we will briefly explain the main benefits of oats and bananas and propose a recipe for a satiating banana and oat smoothie to adapt to your tastes.
Nutritional benefits of the satiating banana and oat smoothie
Oats, the cereal that is good for the heart
This cereal has a high nutritional value due to its content of fiber, B vitamins and essential minerals (iron and potassium). Among the benefits for the body related to the consumption of oats we mention:
- Prevention of digestive diseases : thanks to the abundance of soluble and insoluble fibers it is an excellent regulator of intestinal transit. Its consumption is recommended in cases of gastritis, heartburn and hemorrhoids, as it protects the gastric mucosa. In addition to this, the soluble fiber has a prebiotic action, which protects the intestinal flora.
- Purifying action for the gallbladder : the consumption of oats favors the absorption of bile acids favoring their excretion, with a purifying effect for the gallbladder. Following this, it counteracts the formation of gallstones and the onset of colic.
- Preventive and beneficial action on cardiovascular diseases : fibers reduce the absorption of cholesterol thanks to their draining action, therefore they are effective in regulating cholesterol levels and blood pressure. Its low fat content of oats also makes it an extremely heart-healthy food.
Banana, a decidedly energetic fruit
Banana is an extremely nutritious and energetic fruit, whose consumption brings significant benefits to the body thanks to the high content of slowly absorbed carbohydrates, vitamins A, E and B (B2, B3), as well as potassium and magnesium, including the different essential minerals. Properties of the banana include:
- Regulates mood disorders : the consumption of this fruit avoids the decrease in serotonin levels (hormone directly related to mood regulation), thanks to the high levels of tryptophan and potassium.
- It reduces hypercholesterolemia and regulates blood glucose levels. The high fiber content lowers cholesterol levels and improves insulin resistance.
- Regulates blood pressure thanks to the high content of potassium, a mineral that intervenes in the urinary excretion of sodium; therefore it favors lower levels of this mineral in the blood.
- It is a highly satiating food and helps control nervous hunger.
Satisfying smoothie with banana and oats
It is a very simple and quick recipe to prepare, suitable for adults and children thanks to its delicious cocoa flavor.
Ingredients
- 300 ml of milk
- 1 ripe banana
- 30 g of oats
- Vanilla essence
- Cinnamon
- Agave syrup
- 15 g of low-fat cocoa without sugar
Preparation
- First, measure out all the ingredients.
- Then, peel and wash the banana, cutting it into slices to blend it better.
- Rinse the oats to remove any impurities and add them, along with the rest of the ingredients, to the blender glass.
- Blend on medium speed, taking care not to exceed the capacity level of the blender. If you prefer, you can chop the oats before adding them to the other ingredients.
- Let the smoothie cool in the refrigerator before drinking.
Alternatives for a personalized recipe
To better adapt the recipe to different needs or to special diets, the following substitutions can be made:
- Vegetable milk (almonds, oats, soy), instead of milk of animal origin.
- Yogurt instead of milk, diluted in 50 ml of water.
- Replace cocoa with dates. In this case it is necessary to remove the bone before blending them.
- Any type of sweetener, such as saccharin, stevia, liquid sweetener, whole cane sugar, etc.
The drink can be accompanied with a fruit salad, a toast with oil for a more complete breakfast or a sprinkling of cinnamon. Enjoy it!
