This smoothie uses a banana, rolled oats, and figs. The name “Oatana” comes from combining oatmeal and banana! We have to have some fun in life 😊
Bananas make a convenient and good fruit for smoothies. Adding oatmeal and figs provides extra heart-healthy fiber, smooth texture, and nature’s sweetness to the smoothie. Have this smoothie as a quick breakfast, a fruity snack or to cool down and refuel after a workout!
Take a look at how to mix up this 2 serving smoothie below and take note of some of its health qualities.
Soak oats in about 1/2 water for about an hour. Peel the banana and wash figs thoroughly. Put all the ingredients in a blender and blend it until all smooth. Divide into two portions and enjoy with breakfast or a quick afternoon snack! Eat with intention, responsibility, and confidence!
Recipe Profile: Vegetarian, Gluten-free
NutriPledge Food Rating and Therapeutic Health Benefits:
This oat banana and figs smoothie come with the following healthy qualities:
- Moderate in calories per serving
- A healthy balance of fat, carbohydrates, proteins, and dietary fiber
- Contain zero trans fats
- A great source of calcium, vitamin D, and potassium
- Good source of iron
- No food additives, artificial flavors, or colors
Calcium and vitamin D are essentials to keep our bones and teeth healthy. About 99% of the calcium in our bodies is in our bones and teeth. This smoothie provides about 5 grams of fiber per serving. A high fiber diet is essential to keep our bowel movements regular, blood sugar, and weight under control. Probiotics from plain yogurt along with fiber will promote digestive health by promoting good microbiota in our gut.
However, this food is rated as a Red Dot food in our food rating system (Food Coach) due to its being slightly high in added sugars.
Added sugar comes in this recipe from the oat milk. Chronic consumption of high sugar diet can lead to health problems such as weight gain, type 2 diabetes, and heart disease. Our Food Coach recommends no more than 2.5 grams of added sugars per 100-125 calories on a generally healthy diet. World Health Organization recommends that no more than 10% of an adult’s calories come from added sugars.
Dietitian Nutritionist Recommendations: This smoothie has some added sugars that come from the store-bought oats milk. However, this smoothie has many healthy qualities and will still make a healthy, delicious, and nutritious breakfast or snack.
Caution: If you have diabetes and try to manage your blood sugars or watch added sugars for other reasons, then oats milk can be substituted with regular low-fat milk or see if you can find no sugar added oats milk in the market.
Disclaimer: Please note that this page is not medical advice, and this can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and check out our Medical Nutrition Therapy services for the diet plan that is right for you!
Written by Mackenzie Merriman Social Media & Nutrition Intern