If you're ever looking for a super-quick, healthy and delicious pick-me-up for breakfast — or any other time of the day, for that matter — oat and fruit smoothies are the way to go, as my good friend Holler from Tinned Tomatoes has discovered. The mild flavor of oats provides just a hint of nuttiness without overcoming the tang of yogurt and the sweetness of fruit that makes these drinks so appealing, while providing an especially good source of B vitamins, calcium, iron, magnesium, phosphorus, potassium, protein, and soluble fat and fiber. Together with the vitamins from mangoes and blackberries, notably C, B6, B9 and A, and the easily digestible milk protein in fermented yogurt, what's not good about this smoothie?
Like other glutinous grains, oats must be fermented themselves to make their proteins digestible and available for absorption. For my smoothies, I use the yogurt with its whey content to soak and ferment the oats in a variation of the muesli technique. While some may find the idea of leaving yogurt overnight at room temperature unappealing, it is perfectly safe since the broken-down lactic acid in yogurt prevents harmful bacterial culturation, and it really brings out the natural tangy flavor of yogurt besides.
|Oat-Mango Smoothie with Blackberries|
|Recipe by Lisa Turner|
Adapted from Tinned Tomatoes
Published on January 20, 2008
Wholesome, refreshing and delicious breakfast or snack smoothie made with oats, yogurt, mango and blackberries with a gentle hint of cardamom, sweetened with a small amount of honey