Blueberry Oat Breakfast

Blueberry Oat Breakfast (ID: 22)

Description
A hearty and satisfying breakfast smoothie that combines antioxidant-rich blueberries with fiber-packed rolled oats, warming cinnamon, and creamy banana, creating a complete morning meal in a glass that provides sustained energy through complex carbohydrates and balanced nutrition.

Yield
16 oz (473 ml) - One serving

Preparation Time
5 minutes (plus optional 15 minutes for soaking oats)

Ingredients
- 1 cup fresh or frozen blueberries
- 1/3 cup old-fashioned rolled oats
- 1 medium ripe banana
- 1 cup unsweetened almond milk
- 1/4 cup plain Greek yogurt
- 1 tablespoon almond butter
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon vanilla extract
- 1 tablespoon maple syrup or honey (optional)
- 1 tablespoon chia seeds
- Pinch of sea salt
- 4-5 ice cubes (omit if using frozen blueberries)

Equipment
- Blender
- Measuring cups and spoons
- Glass for serving

Instructions
1. Optional but recommended: Soak oats in almond milk for 15 minutes or overnight in the refrigerator for easier blending and better digestion.
2. Add almond milk to the blender first (with soaked oats if using that method).
3. Add blueberries, banana, Greek yogurt, almond butter, cinnamon, vanilla extract, maple syrup (if using), chia seeds, and salt.
4. Add ice cubes if using fresh blueberries.
5. Blend on low speed for 15 seconds to initially break down the oats.
6. Increase to medium speed for 30 seconds, then high speed for 45-60 seconds until smooth and creamy.
7. If too thick, add additional almond milk 1 tablespoon at a time until desired consistency is reached.
8. Let sit for 1-2 minutes to allow chia seeds to begin expanding slightly.

Nutritional Information (approximate)
- Calories: 420
- Protein: 14g
- Carbohydrates: 65g
- Fiber: 13g
- Fat: 14g
- Iron: 2.5mg
- Calcium: 350mg

Benefits
- Provides complex carbohydrates from oats for sustained energy release
- Contains anthocyanins from blueberries for cognitive support and antioxidant protection
- Delivers beta-glucans from oats for heart health and cholesterol management
- Offers complete protein when combined with various plant sources and Greek yogurt
- Supports digestive health through soluble and insoluble fiber from multiple sources

Variations
- For extra protein: Add 1 scoop vanilla protein powder
- For vegan option: Use plant-based yogurt and ensure maple syrup is used instead of honey
- For gluten-free needs: Ensure oats are certified gluten-free
- For omega-3 boost: Add 1 tablespoon ground flaxseed

Serving Suggestion
Serve in a tall glass or mason jar topped with a few fresh blueberries and a sprinkle of oats for texture contrast. This smoothie is substantial enough to serve as a complete breakfast or post-workout recovery meal. For meal prep, the dry ingredients (oats, chia, cinnamon) can be combined in advance in small containers, then added to the blender with fresh ingredients in the morning. This smoothie will keep you satisfied for 3-4 hours due to its balanced macronutrient profile.

Berry-Based Smoothies