Berry Good Triple-Berry Oat Smoothie
“Berry Good Triple Berry Oat Smoothie” was written by nutrition student Reagan Street and edited by Dr. Su-Nui Escobar, DCN, RDN, FAND.
This creamy and berry-rich smoothie is sure to be an instant classic!
It’s filling, delicious and packed with vitamins, fiber, and antioxidants. What’s more, it’s a well-balanced source of healthy fat, protein, and grains.
To make it even better, anthocyanins (the flavonoid behind this smoothie’s gorgeous color) provide anti-inflammatory effects.
Triple-Berry Oat Smoothie Ingredients
Simple and delicious ingredients are the key to this filling smoothie. Plus, they all have potent nutritional properties that make this drink a powerhouse.
We’ve all heard an apple a day keeps the doctor away, but what about berries? Berries are among the fruit with the highest levels of antioxidants. They have also been shown to lower the amount of the disease-causing LDL cholesterol in the blood.
Science backs up the claim that antioxidants help reduce chronic inflammation conditions. This includes cardiovascular disorders, Alzheimer’s, type 2 diabetes, obesity, and arthritis.
Berries are also especially rich sources of ellagic acid, often used in skincare products. Ellagic acid reduces oxidative stress from UV and prevents collagen breakdown, reducing inflammation.
This study even states that ellagic acid can potentially help with wrinkles!
While no one food is a cure-all, the berries in this smoothie are perfect for taking steps toward optimal health!
For sweetness without the need to add sugar, bananas are the go-to choice. They’re always a favorite for sweetening smoothies!
While it’s true that bananas have more sugar than other fruits, it’s also true that they are loaded with nutrients. What’s more, they give your smoothies a rich creaminess without the fat-laden cream.
Bananas are a great source of dietary potassium, vitamin C, fiber, and vitamin B6. They also contain small amounts of other essential nutrients, such as magnesium and manganese.
For maximum sweetness, use ripe fruit, and for a refreshing taste, use frozen ones.
Oats provide a unique source of grains in smoothies. They have impressive properties for disease prevention and are a rich source of vitamin E. What’s more, oats have fiber that promotes gut health by establishing and nourishing gut bacteria.
Oats make the smoothie a more complete meal or snack, so you’ll feel more satisfied for sure.
Although they might be small, chia seeds are mighty in nutritional value. They add a little crunch and are a fantastic source of protein, fiber, and omega-3 fatty acids.
Not a fan of the crunch? When thoroughly blended into the smoothie, chia seeds easily pass as seeds of berries, or they’re not noticed at all while continuing to deliver all their benefits.
Triple-Berry Oat Smoothie FAQ
How can I store a smoothie for later?
Smoothies are great served fresh but can be stored in a Mason jar with an airtight lid for 1-2 days. When you’re ready to drink it, make sure to give it a good shake before you enjoy it. If your smoothie smells or looks off, do not consume it.
However, smoothies taste better fresh, though. A good solution is to store all ingredients in the fridge or freezer and blend them just before serving.
Can I add more nutrients to this smoothie?
Absolutely! Two of my favorite additions are spinach and avocados. A small handful of spinach adds fiber and a source of vegetables without changing the flavor. Avocado adds additional creaminess and is a source of healthy fat, promoting satiety.
Can I use Greek yogurt instead of coconut milk yogurt?
For sure! This recipe uses coconut milk yogurt to keep it dairy-free, but using Greek yogurt instead will make it higher in protein.
How to Make a Triple Berry Oat Smoothie
Triple Berry Oat Smoothie
- High power blender
- 1 c triple berry blend frozen
- ⅓ c uncooked rolled oats
- 1 banana
- 1-2 tbsp chia seeds
- 6 oz coconut milk yogurt plain
- 1 c oat milk
- 1 tsp maple syrup optional
- Place all ingredients in a blender, making sure to break the banana into two halves. Blend until fully combined.
The Bottom Line
This smoothie not only tastes great but is a tasty way to add key nutrients, fiber, and antioxidants into your day. It’s balanced with servings of fruit, grains, and protein to promote a feeling of fullness. Time to get blending!
Other Tasty Smoothies
If you enjoyed this recipe, you might also want to try:
- Bae, J. Y., Choi, J. S., Kang, S. W., Lee, Y. J., Park, J., & Kang, Y. H. (2010). Dietary compound ellagic acid alleviates skin wrinkle and inflammation induced by UV-B irradiation. Exp Dermatol, 19(8), e182-190. https://doi.org/10.1111/j.1600-0625.2009.01044.
- Kang, I., Buckner, T., Shay, N. F., Gu, L., & Chung, S. (2016). Improvements in Metabolic Health with Consumption of Ellagic Acid and Subsequent Conversion into Urolithins: Evidence and Mechanisms. Adv Nutr, 7(5), 961-972. https://doi.org/10.3945/an.116.012575
- Knez Hrncic, M., Ivanovski, M., Cor, D., & Knez, Z. (2019). Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules, 25(1). https://doi.org/10.3390/molecules25010011
- Melo, D., Machado, T. B., & Oliveira, M. (2019). Chia seeds: an ancient grain trending in modern human diets. Food Funct, 10(6), 3068-3089. https://doi.org/10.1039/c9fo00239a
- Panchal, S. K., John, O. D., Mathai, M. L., & Brown, L. (2022). Anthocyanins in Chronic Diseases: The Power of Purple. Nutrients, 14(10). https://doi.org/10.3390/nu14102161
- Paredes-Lopez, O., Cervantes-Ceja, M. L., Vigna-Perez, M., & Hernandez-Perez, T. (2010). Berries: improving human health and healthy aging, and promoting quality life–a review. Plant Foods Hum Nutr, 65(3), 299-308. https://doi.org/10.1007/s11130-010-0177-1
Paudel, D., Dhungana, B., Caffe, M., & Krishnan, P. (2021). A Review of Health-Beneficial Properties of Oats. Foods, 10(11). https://doi.org/10.3390/foods10112591
Dr. Su-Nui Escobar is a Registered Dietitian/Nutritionist in Miami, FL. She is passionate about helping women over 40 live their best lives through healthy eating and a healthy lifestyle. Su-Nui is a doctor in clinical nutrition, able to translate complicated evidence-based science into practical advice. Su-Nui is the former spokesperson of the Academy of Nutrition and Dietetics.