Smoothies are not only deliciously tasty but they’re also perfect to have for breakfast, as they’re full of goodness. Adding quick cook oats to them is great, because it adds fiber which moves slowly through your body to helps give you more energy for longer. The great thing about frozen fruit is that it’s been picked at its best, at the right time, and hasn’t been forced to grow out of season, like so much of the ‘fresh’ fruit on offer to us these days. It’s also cheaper and far more convenient – it will keep happily in your freezer for months on end, so any time you fancy a smoothie, you can have one! – Jamie Oliver
Makes 2 glasses
Liquid measuring cup
1 ripe banana
1 cup frozen fruit of your choice: mango, blackberries, blueberries, or strawberries
2 heaped tablespoons plain yogurt
1⁄4 cup quick cook oats (not instant)
1 cup of 1% milk, soy milk, or apple juice
5 ice cubes
1. Peel and slice your banana and put it into a blender with your frozen fruit and the yogurt. Whiz it up and add the oats. Add the fat free milk, soy milk, or apple juice and the ice cubes and whiz again, until nice and smooth.
2. If it’s a bit too thick for you, just add a splash more milk or juice and whiz around again. Give it a good stir, then have a taste. Rarely with a frozen fruit smoothie should you need to sweeten it, but if you think it needs a bit of extra sweetness you can add a little honey to taste – you won’t need much.
Jamie’s top tips
These smoothies are best made in a blender, as opposed to a food processor, as this will give your smoothies a lovely silky texture. Feel free to use any fruit you like, either one type or a mixture. Raspberries are really tasty and you can use them here, but I tend to stay away from them because of the seeds.
If you’re in a hurry and not a big breakfast eater, this is fine on its own. If you love breakfast, round out the meal with a slice of toast and a small spoon of peanut butter.
Tips from the dietitian:
To reduce fat and save just a few calories, swap out skim for the 1% milk—it’s a good idea to start developing a taste for fat-free milk since it has the same amount of calcium as milk with fat. You certainly won’t taste the difference in this recipe with all the fruit. To add a little protein, add a small handful of mixed nuts or 1 tablespoon peanut butter right into the blender. Nuts are great because they contain healthy fats. Watch your portion size – a quarter of a cup is one serving.
Store any leftover smoothie in a cold thermos or in the refrigerator until you’re ready to drink it.
Adapted from ‘Jamie’s Food Revolution’
Recipe © Jamie Oliver
Photography © David Loftus