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Berry & Oat Smoothie Bowl

Vegetarian Breakfast Dessert

This berrylicious smoothie bowl is the perfect breakfast, snack or dessert

5 mins
6 ingredients
$2.30 / person
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Berry & Oat Smoothie Bowl

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Ingredients

Serves = 1

  • 1/2 cup rolled oats
  • 1 medium banana
  • 1/2 cup frozen berries (any berries)
  • 1/2 cup Greek yoghurt (reduced fat)
  • 1 tsp pumpkin seeds
  • 1 tsp coconut (desiccated or flakes)

It’s this easy

  • Add the oats, berries, yoghurt and half of the banana into a blender and blend until smooth
  • Slice the remaining banana
  • Pour the smoothie mixture into a bowl and top with the sliced banana, pumpkin seeds and coconut

Tweaks

  • Mix up the toppings with any nuts and seeds you like e.g. chia seeds, flaked almonds

Notes

Nutrition information (per serve):

  • Energy (1713kJ)
  • Protein (17.8g)
  • Total fat (9.7g)
  • Saturated fat (3.7g)
  • Carbohydrate (54.9g); Starch (27.0g), Sugars (27.9g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (11.4g)
  • Sodium (145mg)
  • Calcium (247mg)
  • Iron (2.5mg)

Allergies

Contains: Gluten, Dairy, Nuts, FODMAPs.

Why is this good?

Be Healthier

Regularly eating oats is important for heart health as research has shown oats reduce your blood pressure, your total cholesterol and LDL (bad) cholesterol.

More: Rolled Oats recipes (20) Everyday Superfoods

Sharper Thinking

Oats supply a sustained energy source to the brain, which may help people to learn better.

More: Rolled Oats recipes (20) Everyday Superfoods

Better Sports Performance

Oats are a low Glycaemic Index (Low GI) carbohydrate which slowly releases energy and help to improve overall endurance and running capacity.

More: Rolled Oats recipes (20) Everyday Superfoods

More Energy

Oats are a carbohydrate which breaks down slowly to gradually release glucose into the bloodstream, this give you a longer-lasting energy boost throughout the day.

More: Rolled Oats recipes (20) Everyday Superfoods

Feel Fuller for Longer

As a Low GI carbohydrate, oats help to prolong digestion due to their slow break down and may help with satiety (feeling full).

More: Rolled Oats recipes (20) Everyday Superfoods

Be Healthier

Blueberries are high in phytonutrients (especially Vitamin C and Manganese) which help in protecting against cancer and Heart disease.

More: Blueberries recipes (5) Everyday Superfoods

Sharper Thinking

Blueberries are high in flavonoids which have been shown to improve memory, enhance brain function and reduce rates of cognitive decline.

More: Blueberries recipes (5) Everyday Superfoods

Better Sports Performance

The high phytonutrient content in blueberries helps reduce the oxidative stress to accelerate muscle recovery.

More: Blueberries recipes (5) Everyday Superfoods

More Energy

Blueberries have a GI of around 53 which is low.

More: Blueberries recipes (5) Everyday Superfoods

Be Healthier

Strawberries are high in phytonutrients (especially Vitamin C and Manganese) which help in protecting against cancer and Heart disease.

More: Strawberries recipes (7) Everyday Superfoods

Sharper Thinking

Strawberries are high in flavonoids which have been shown to improve memory, enhance brain function and reduce rates of cognitive decline.

More: Strawberries recipes (7) Everyday Superfoods

Healthy Gut

Strawberries are a good source of fibre which are important to feed the friendly bacteria in the gut and improve digestive health.

More: Strawberries recipes (7) Everyday Superfoods

Be Healthier

Bananas are a good source of potassium which can aid in reducing blood pressure and lower risk of heart disease and all-cause mortality.

More: Banana recipes (14) Everyday Superfoods

Healthy Gut

Bananas are rich in fibre and resistant starch, which may feed the beneficial gut bacteria.

More: Banana recipes (14) Everyday Superfoods

Be Healthier

Yoghurt is important for overall health.

More: Yoghurt recipes (25) Everyday Superfoods

Better Sports Performance

Yoghurt is a good source of protein.

More: Yoghurt recipes (25) Everyday Superfoods

Healthy Gut

Consuming yoghurt can help maintaining a healthy microbiota (the colony of bacteria in your gut).

More: Yoghurt recipes (25) Everyday Superfoods

Be Healthier

Raspberries are high in phytonutrients (especially Vitamin C and Manganese) which help in protecting against cancer and Heart disease.

More: Raspberries recipes (6) Everyday Superfoods

Healthy Gut

As a good source of fibre, raspberries promote a regular bowel habit.

More: Raspberries recipes (6) Everyday Superfoods

Healthier Skin

Research suggests the phytonutrients in berries help to neutralise free radicals, which is one of the leading causes of skin aging.

More: Raspberries recipes (6) Everyday Superfoods

Hacks, Myths & FAQs

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Let's talk about IBS
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I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
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I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
3 minute read
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Hacks, Myths & FAQs

Let's talk about IBS
FAQ
Let's talk about IBS
2 minute read
Add to favourites Remove from favourites
I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
Myth

Question

I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
3 minute read
Add to favourites Remove from favourites
Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz