As the mistress of lazy, I know a thing or two about short-cuts.
Here is one for a nutritious, filling brekkie that’s ready in a whiz.
It gets it’s vibrant green colour from of one of the most nourishing vegetables on the planet, spinach, which is incidentally chock-full of vitamins A, B1, B2, B6, C, E, K, protein, dietary fibre, minerals such as zinc, and anti-cancer carotenoids (great for the boys if you want to prevent against prostate cancer).
Dates get a bit of a bad rap because of their sugar content and are much maligned as the enemy of weight loss. Truth is, they are also a great source of dietary fibre. Dates contain vitamins A and K, tannins and antioxidants which together help with the health of blood vessels, bones and skin as well as combating infection and inflammation.
They also happen to be a good source of minerals such as calcium, manganese and copper, which along with the other cofactors make for a metabolism-boosting fruit.
Sure, they have a high glycemic index. Moderation is key.
Oat bran is excellent, again for its soluble fibre and ability to enable slow release of protein, fat and sugar into the bloodstream.
How good are nanas? Bananas are a wonderful food in a neat little package. They fill you up without making you fat, contain significant amounts of antioxidants and are excellent for your insides.
Peanut butter not only tastes delicious but can help prevent heart disease and type II diabetes. Just don’t eat peanut butter fingers.
As I don’t consume much dairy, I use soy milk (Vitasoy tastes best – they use the whole bean) which is cholesterol and lactose free. You don’t have to use soy. This smoothie is equally delicious with regular milk or other plant milks.
The only prep you need to do is soaking the dates in a little water overnight. It still works if you use them without soaking, but they won’t blend as nicely.
The result is an immensely satisfying low-fat, vegan* breakfast that you can enjoy on the go.
Eliminate the peanut butter for a nut-free version.
Oat bran is naturally gluten-free but can become contaminated during processing. If you can get your hands on certified gluten-free oat bran, this smoothie can be coeliac friendly too.
Dairy lovers can add two tablespoonfuls of plain yoghurt for a protein boost.
Peanut Nutter Green Smoothie
Makes two large serves
You will need
- 2-3 pitted dry dates (I use medjool), soaked overnight in about 3 tablespoons of water
- A large handful of baby spinach leaves
- 1 tablespoon oat bran
- 1 ripe banana
- 1 teaspoon peanut butter (optional)
- 800mls almond milk/ soy milk/ regular milk
- A table top or immersion blender/ stick mixer
- Place dates, spinach, oat bran and banana into a blender, top with milk and process until smooth.
- Serve in tall glasses or save some for later in a shaker bottle. I find it usually keeps well for a day.
This smoothie is even better with homemade almond milk.
*when made with plant milks
Ps. peanut butter tastes like heaven but photographs like poo – my apologies