Banana, Cinnamon and Oat Smoothie
I’m not a morning person. At least not Monday through Friday when I’m trying to fit 16 hours of work into 10, along with a social life. So when I’ve hauled myself out of bed and woken my mind and body with some exercise – this is one of my go-to, 60-second breakfasts.What I love about this smoothie is it really feels like a full breakfast in a cup – great texture, divine fragrance, tastes delicious and it’s super filling.
For those of you equally time and/or energy-strapped in the morning let’s cut to the chase!
My Recipe
- 150 ml of chilled, filtered water*
- 25 ml organic cream (Yup, you read that right. Cream. I will explain later**)
- 1 1/2 scoops of Whey Less French Vanilla***
- 1/2 banana
- 2 tsp oats
- A dash or 2 of cinnamon
Blend the begeesus out of it. Drink. Enjoy. Run out the door and have a fabulous day!
Notes:
* about the chilled, filtered water. I am personally not a fan of ice-cold drinks but typically smoothies are made with milk cold from the fridge. Omitting this and using room temperature water means it can be a bit tepid and meh. So the chilled water gives the smoothie the right mouth feel and flavour.
** about the organic cream. I do sometimes make my smoothies using straight milk (organic of course) but when you use this blend of water and cream you end up with roughly the same amount of fat but half the sugar content. This is a nifty little option to reduce the carbohydrate load of any smoothie but particularly prudent if you’re adding fruit. Want to see the math..?
Banana, Cinnamon and Oat Smoothie with Cream
|
Protein |
Avail Carb |
Sugar |
Fat |
Sat Fat |
|
| Cream (25ml) |
0.45 |
0.9 |
0.68 |
8.75 |
6 |
| Whey Less (1½ scoops or 32g) |
15.1 |
6 |
1.6 |
1.3 |
0.8 |
| Banana (½) |
0.7 |
12 |
7.2 |
0.2 |
0.05 |
| Oats (2 tsp or 5g) |
0.64 |
2.84 |
0.05 |
0.44 |
0.09 |
| Total |
16.9g |
21.7g |
9.5g |
10.7g |
6.9g |
Banana, Cinnamon and Oat Smoothie with Milk
|
Protein |
Avail Carb |
Sugar |
Fat |
Sat Fat |
|
| Full Cream milk (200ml) |
6.4 |
9.6 |
9.6 |
8.2 |
5.4 |
| Whey Less (1½ scoops or 32g) |
15.1 |
6 |
1.6 |
1.3 |
0.8 |
| Banana (½) |
0.7 |
12 |
7.2 |
0.2 |
0.05 |
| Oats (2 tsp or 5g) |
0.64 |
2.84 |
0.05 |
0.44 |
0.09 |
| Total |
22.8g |
30.4g |
18.5g |
10.1g |
6.3g |
Yes. You get more protein using milk but if you want more protein, or want to improve the P:C:F ratio, simply add more protein powder so you get a more bioavailable, more digestible source.
*** about the Whey Less. You can use any good quality, low-carbohydrate protein powder you wish. I work for this company and sell this product on TVSN. But I work for this company because they’re amazing and I personally use (and recommend) Whey Less because it is an outstanding formula. I love it both for what is in it, and what has been left out. The key stand-out things to mention are:
- Whey Less contains…
- ultra-purified, high-grade whey protein isolate and concentrate (please note cold, enzymatic, ultrafiltration techniques have been utilised to preserve the quality of the protein)
- added vitamins, minerals, and glutamine
- probiotics for digestive support
- a ‘chill pill’ called Lactium that research shows stimulate the activity of GABA. This neurotransmitter inhibits anxiety (and thus reduces stress) which amongst other things may reduce emotional eating
- Whey Less does not contain…
- nasty chemicals like artificial sweeteners, flavours, preservatives etc
- things you don’t want or need like casein and gluten
- any GMO ingredients
Great post!
Thank you 🙂
This is a delicious mixture but I need your help. I’m avoiding wheat & dairy for a while to see if it helps my allergies. What is the healthiest substitute for cows milk? Can soy milk cause any problems?
Hello 🙂
Do you intend to use the Whey Less? It contains whey from dairy, although this form of protein is very digestible and absorbable, and rarely an issue. Typically casein is the problem. If so I guess what you’re after is a low-allergy medium to make the smoothie in.
I’m not a fan of soy products outside their traditional, fermented forms for several reasons – one of which is that it naturally contains goitrogens which may interfere with your thyroid function (and therefore metabolism and waistline). Water is the safest but will make a thin, watery and downright boring beverage so perhaps a seed milk might work best – or coconut milk? Coconut milk would be my preferred recommendation otherwise almond milk would be my next favourite – you could make your own nut/seed milk at home. Commercially prepared ones are unfortunately very often high in sugar.
If you are avoiding dairy completely you’ll then need to look at an alternative protein powder source. Of course whey is my number 1 choice but these are a good dairy-free alternative: http://www.sunwarrior.com.au/sun-warrior-protein-powder-info.php and https://www.organicbuyersgroup.com.au/shop/index.php?main_page=product_info&products_id=94
Be prepared for a slightly rougher consistency if using vegetable-based protein powders.
Hope this helps!
haha oh dear, I forgot Whey Less is from dairy, I practically live on it (2 shakes a day) so hopefully it’s not an issue! Can I ask why you use cows milk? Is it just your taste preference or for nutrition?
I typically use iced, filtered water and organic cream for both the macronutrient profile it provides (same fat content as whole milk but without all the sugar) and it’s creamy, yummy and satisfying.
Cream is also virtually lactose-free and also very low in casein.
Oh wow I didn’t know cream had less casein & lactose than milk. Maybe I’ll allow myself Whey less & cream as I’m really struggling to give up dairy. Is that a bad idea?
Cream has less casein and lactose only by virtue of the fact it has less protein and carbohydrate.
If someone had issues with casein I would remove it from the diet entirely, restore the integrity of the gut (optimise permeability), reprogramme the immune system and then reintroduce to test reaction after that. That process takes around 4-6 weeks. I personally used to have issues with casein but after a gut repair programme, I don’t anymore.
If someone was ok with casein, using this cream and water base is a much better option – macronutrient wise – than using milk.
Does this gut repair programme not work for wheat? It’s great you can now have dairy with no problem!
Results vary with individuals, but wheat is the most difficult dietary antigen to restore tolerance to.
Are you allowed to recommend a brand of coconut milk? I’ve only found canned ones & as have read bad things about consuming products from cans, I went with the advice to blend coconut flakes with water (which gives a different consistency to milk but I like the taste). After making a few shakes with this, I decided to read the back of the packet & it CONTAINS PRESERVATIVE 220!!! How bad is this? Should I throw it away & start again? I have no idea what I am doing! lol Being an expert in the field, the things people do must make you laugh.
Hi!
I think your attempt at making your own is very clever – but those sneaky preservatives are a problem 🙁
I haven’t tried that many different brands of coconut milk so I can’t say which one(s) I think are the best but I’m currently using Pure Harvest Coco Quench (organic coconut milk) which is divine.