Photo: Stacy Zarin Goldberg for The Washington Post
This thick, milkshake-like recipe will put you on the right track for busy mornings: The idea is to fill separate containers with all the ingredients (except the milk) for an individual portion to keep in the freezer. In the morning, you just add milk and blend.The smoothies come out frothy and sweet from the ripe banana — no added sugar needed — and super satisfying with almonds for extra protein and healthful fat, and fiber from whole fruit and oats.
1 medium-size very ripe banana, cut into chunks
3/4 cup fresh or frozen cut fruit, such as berries, pitted cherries, mango, peaches
3 tablespoons old-fashioned rolled oats
3 tablespoons sliced almonds
1 1/4 cups milk of choice (whole, low-fat or plant-based milk)
Combine the banana, fruit, oats and almonds in a lidded plastic container. Seal and freeze.
When ready to eat, empty the contents of the container into a blender. Add the milk and blend until smooth. (Even when well blended, the smoothie will have some texture from the oats, nuts and fruit.)
MAKE AHEAD: The pack can be frozen for a month.
Makes 1 serving
Serving size: 2 1/2 cups
Per serving (using 1% low-fat milk): Calories 330; Total Fat 10g; (Sat Fat 1g); Protein 8g; Carb 57g; Fiber 9g; Cholesterol 0mg; Sodium 0mg; Total Sugar 29g