Breakfast

Fruit Oat Smoothie

Name: Fruit Oat Smoothie
Yield: 2
Ingredients: 1 cup strawberries (or any fruit of choice); 1 cup blueberries (or any fruit of choice); 2 cups water; 4 tbsp rolled oats; 2 tbsp hemp seeds; 8 walnuts or almonds (preferably soaked); 4 small pitted dates

Berries, oats, hemp seeds, nuts and dates blended into a filling breakfast smoothie.

Prep: 10 min
Optional nut soak: 4–8 hours
Serves: 2

Ingredients

1 cup strawberries (or any fruit of choice)
1 cup blueberries (or any fruit of choice)
2 cups water
4 tbsp rolled oats
2 tbsp hemp seeds
8 walnuts or almonds (preferably soaked)
4 small pitted dates

Nutrition

Per serving (1/2 of batch), estimated

Calories: 305 kcal
Protein: 8.3 g
Carbohydrates: 36.9 g
Fat: 16.5 g
Fibre: 6.9 g

Method

1
Add everything to a blender.
2
Blend until completely smooth.
3
Pour into glasses and serve immediately.

Radhika’s Tip

Because smoothies are easy to drink quickly, sip this slowly and keep the nuts, hemp and oats in the blend rather than making it fruit-only. For a higher-protein version, add unsweetened soy yogurt or a clean protein powder.

Notes

Nutrition basis: 8 whole walnut kernels ≈32 g, 4 small dates ≈28 g; water base. Almonds give a lower-energy version. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre.