This Strawberry Oatmeal Smoothie is the Smartest Way to Start Your Day, as it Lowers Cholesterol and Keeps You Full

If you grew up in the 70s and 80s, you’d have been told by your mom that breakfast was the most important meal of the day. And, you’re not leaving the house till you’ve eaten your breakfast.

Now, obviously, times have changed a wee bit since then, and what was considered healthy then isn’t considered healthy now. However, the ingredients in this strawberry oatmeal smoothie have always been on the healthy list, and that hasn’t changed.

What’s changed is our knowledge and our awareness. So if you’re looking for a healthy breakfast alternative that will also help you beat the summer heat we’re experiencing right now, and help with the aging process, this one is the trifecta.

The Power Items in a Strawberry Oatmeal Smoothie

At its heart, this is a simple drink. Rolled oats, strawberries, a spoon of yogurt, some milk, and a splash of something to blend it smooth. 

And now for the science. Oats carry a soluble fiber called beta-glucan. It’s the reason oats were the first food the FDA ever cleared to carry a heart-health claim, back in 1997. That fiber has been shown to lower LDL cholesterol, the kind you want less of.

Beta-glucan turns into a soft gel in your gut and slows how quickly sugar passes into your blood. Instead of the sharp rise and the mid-morning crash you get from a bowl of sugary cereal, you get a steadier line. No dipping into the cookie jar for elevensies because you’re hungry again already.

Half a cup of rolled oats also brings around 4 grams of fiber and 6 grams of protein, along with magnesium, thiamine, and zinc. 

A cup of strawberries carries more vitamin C than a medium orange. Vitamin C is one of the building blocks your body uses to make collagen, which is partly why so many of the foods that keep skin looking younger are berries. 

Strawberries are also low in sugar for a fruit, high in their own fiber, and packed with the plant compounds that give them that deep red color.

They taste best in summer, of course, when you can get them fresh, but frozen work perfectly well the rest of the year, and are just as effective.

The Second-Meal Effect of a Strawberry Oatmeal Smoothie

Researchers have found that oat beta-glucan eaten in the morning keeps blood sugar steadier after your lunch, too, hours later. Scientists call it the second-meal effect. Plus, a smoothie slips down faster than a bowl of porridge, so it won’t sit quite as heavily. 

The yogurt brings protein, and the oats and seeds bring fiber. Protein and fiber together are what actually keep hunger at bay, far more than a slice of toast or a bowl of cornflakes ever will. 

Skipping breakfast, or eating one that leaves you ravenous by mid-morning, is how a lot of us end up grazing and snacking all day. My husband is a prime example. I have been making these smoothies for him to have as he drives to work to stop his constant snacking.

The Strawberry Oatmeal Smoothie Recipe

This makes two generous glasses, so you can keep one in the fridge ready for the next morning.

Ingredients

• 1/2 cup rolled oats, old-fashioned rather than instant
• 1 to 1 1/2 cups milk, dairy, or unsweetened almond or oat milk
• 1/2 cup plain Greek yogurt
• 1 1/2 cups strawberries, fresh or frozen, around 8 to 10 whole berries
• 1 small ripe banana, for creaminess and natural sweetness
• 1 tablespoon chia seeds or ground flaxseed, optional, for extra fiber
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon ground cinnamon
• 1 to 2 teaspoons honey or maple syrup, optional, to taste
• A few ice cubes if you’re using fresh fruit

How To Make It

1. Blitz the oats first. Put the dry oats in the blender on their own and blend for a few seconds until they’re a coarse flour. 
2. Add everything else. In go the milk, yogurt, strawberries, banana, seeds, vanilla, and cinnamon.
3. Blend until smooth. Give it 30 to 60 seconds. Add a little more milk if it’s too thick, a few more ice cubes if it’s too thin.
4. Taste and tweak. Only sweeten if it needs it. Ripe fruit usually does the job. If you do want it sweeter, a natural sweetener is kinder than plain sugar, and there are plenty of good alternatives to reach for.
5. Pour and drink straight away. It’s at its best fresh, though it keeps in the fridge for a day if you make it ahead.

Little Ways To Change It Up

Swap the strawberries for whatever’s in season. Raspberries, blueberries, and blackberries all work, and a mix is lovely. A spoonful of nut butter makes it richer and adds staying power. A handful of spinach disappears completely into the color, and you’d never know it was there. I often add a spoonful of whey protein, and that works well, too.

If you like it thicker, freeze the banana in chunks the night before. If you’re making it for one, halve everything.