Banana Oats Smoothie
India • Vegetarian
How to Make Banana Oats Smoothie (Traditional & Healthy Version)
Banana Oats Smoothie is a wholesome snack that has gained popularity across India, especially as a quick and nutritious breakfast or post-workout drink. Rooted in modern Indian kitchens, this smoothie combines the natural sweetness of ripe bananas with the earthy goodness of oats and is often flavored with a hint of cardamom or cinnamon for that comforting taste. While bananas and oats are not native to traditional Indian cuisine, their versatility and health benefits have made them a staple in urban households, blending seamlessly into the Indian diet. This smoothie is not only light on the stomach but also keeps you full for longer, making it a great choice for busy mornings or as a healthy evening snack. In India, the Banana Oats Smoothie is often enjoyed during the summer months, providing a cooling effect and plenty of energy to beat the heat. It’s a favorite among both young and old due to its creamy texture and naturally sweet flavor, without the need for added sugars. Indian mothers love preparing this smoothie for children, as it packs in nutrition while being delicious and easy to digest. The addition of regional ingredients like elaichi (cardamom) and honey elevates its flavor, making it a culturally relevant snack that fits perfectly into vegetarian Indian diets. Whether you’re tracking your calories or just looking for a filling snack, this Banana Oats Smoothie is a fantastic choice. It’s vegetarian, can be made vegan, and is suitable for all age groups. With simple ingredients and quick preparation, it supports a balanced Indian lifestyle, promoting health without compromising on taste.
Ingredients(for 1 tall glass (about 250 ml))
- 1/2 cup Rolled oats (Quick cooking oats or traditional)
- 2 medium Ripe banana (Preferably robusta or elaichi variety)
- 1 cup Low-fat milk (Can use skimmed or plant-based milk (almond, soy))
- 1/2 cup Curd (yogurt) (Dahi; for creaminess and probiotics) - optional
- 1 tablespoon Honey (Shahad; natural sweetener) - optional
- 1/4 teaspoon Cardamom powder (Elaichi; for flavor) - optional
- 1/4 teaspoon Cinnamon powder (Dalchini; optional for warmth) - optional
- 6 cubes Ice cubes (Optional, for a chilled smoothie) - optional
- 1 tablespoon Chopped nuts (Almonds or walnuts, for garnish) - optional
- 1 teaspoon Chia seeds (For extra fiber and omega-3) - optional
Instructions
- 1
Add the rolled oats to a blender jar. Pulse for a few seconds to make a coarse powder.
2 minutes
Grinding oats helps achieve a smoother texture.
- 2
Peel and slice the bananas. Add them to the blender along with powdered oats.
2 minutes
Use ripe bananas for natural sweetness and creaminess.
- 3
Pour in the low-fat milk and curd (if using). Add honey, cardamom powder, and cinnamon powder.
2 minutes
Adjust milk or curd based on desired consistency.
- 4
Blend all ingredients until smooth and creamy. Scrape the sides as needed.
2 minutes
Blending well prevents grainy texture from oats.
Why This Dish is Healthy
This smoothie is a health-conscious choice because it uses natural ingredients, avoids refined sugar, and incorporates whole grains and fruit. The low-fat milk and optional curd provide calcium and protein without excessive calories. The fiber content helps with weight management, and the absence of frying or heavy oils makes it suitable for those monitoring their calorie intake. It’s also easy to adapt for vegan and diabetic diets, ensuring inclusivity for all health needs.
Banana Oats Smoothie is rich in dietary fiber from oats and bananas, supporting digestion and satiety. Bananas provide potassium, vitamin C, and vitamin B6, while oats are an excellent source of complex carbohydrates and beta-glucan, which can help lower cholesterol. The addition of curd introduces probiotics for gut health, and nuts and chia seeds add healthy fats and plant-based protein. This balanced macro profile—a good mix of carbs, moderate protein, and low fat—makes it ideal for a healthy Indian snack.
Pro Tips
- 💡Tip 1: Use robusta or elaichi bananas for best flavor.
- 💡Tip 2: Soak oats in milk for 10 minutes for extra smoothness.
- 💡Tip 3: Add a pinch of salt to balance sweetness.
- 💡Tip 4: Adjust milk quantity for desired thickness.
- 💡Tip 5: Blend nuts with the smoothie for a creamy texture.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
| Protein | 2.2 g |
| Carbohydrates | 18.0 g |
| Total Fat | 1.4 g |
| Fiber | 2.1 g |
| Sugars | 8.7 g |
| Iron | 0.7 mg |
| Calcium | 44.0 mg |
| Sodium | 28.0 mg |
| Potassium | 270.0 mg |
| Cholesterol | 2.0 mg |
| Vitamin A | 45.0 IU |
| Vitamin C | 4.5 mg |
| Magnesium | 34.0 mg |
| Zinc | 0.6 mg |
| Phosphorus | 85.0 mg |
| Vitamin D | 0.1 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.6 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.1 µg |
| Folate | 13.0 µg |
