High-Protein, Fiber-Rich Breakfast Smoothie

Ingredients

• 3 tablespoons Old-fashioned rolled oats (Soak for 15 minutes or overnight; can also roast instead of soaking)
• 1 cup Water (Can use structured water (stored overnight in copper vessel) or filtered water)
• 2 pieces Medjool dates (If using regular dates, soak for 10-15 minutes)
• 1 small stick Cinnamon stick (Break into pieces; can use 1/4 tsp ground cinnamon or cardamom powder instead)
• 1 tablespoon Flax seeds (Whole or ground)
• 1 tablespoon Chia seeds
• 2 tablespoons Tahini (Sesame seed paste; can use peanut butter or homemade tahini)
• 1 medium Banana (Ripe; any variety)
• 1 teaspoon Raw cacao nibs (optional) (For topping)

Instructions

1. Soak the oats

   Add 3 tablespoons of rolled oats to a bowl. Cover with enough water to submerge. Let soak for 15 minutes to reduce phytic acid and improve digestibility. For extra-sensitive digestion, soak overnight.

   Time: PT15M

2. Rinse the oats

   After soaking, rinse the oats thoroughly under running water using a strainer. Let drain for 1 minute.

   Time: PT2M

3. Prepare the blender

   Add the soaked and rinsed oats to the blender jar.

   Time: PT1M

4. Add liquids and sweetener

   Pour in 1 cup of water (structured or filtered). Add 2 soft Medjool dates (remove pits). If using regular dates, soak them for 10-15 minutes first.

   Time: PT2M

5. Add flavor and seeds

   Break 1 small cinnamon stick into pieces and add to the blender. Add 1 tablespoon flax seeds, 1 tablespoon chia seeds, and 2 tablespoons tahini.

   Time: PT2M

6. Add banana

   Peel and add 1 ripe banana to the blender.

   Time: PT1M

7. Blend until smooth

   Blend all ingredients on high speed until the mixture is creamy and smooth (about 1 minute).

   Time: PT1M

8. Decorate serving glass (optional)

   Drizzle a little tahini paste on the inside of your serving glass for decoration.

   Time: PT1M

9. Serve

   Pour the smoothie into the prepared glass. Sprinkle with raw cacao nibs and drizzle with a little more tahini if desired.

   Time: PT1M

Nutrition Facts

Calories

410

Protein

10g

Carbohydrates

60g

Fat

15g

Fiber

11g

Ingredient Substitutions

• Instead of Old-fashioned rolled oats: Quick oats (texture will be different), Steel-cut oats (soak longer)
• Instead of Water: Almond milk, Soy milk
• Instead of Medjool dates: Raisins, Dried figs, Maple syrup (1 tbsp)
• Instead of Cinnamon stick: Cardamom powder, Ground cinnamon
• Instead of Flax seeds: Hemp seeds, Sunflower seeds
• Instead of Chia seeds: Basil seeds, Hemp seeds
• Instead of Tahini: Peanut butter, Almond butter, Homemade tahini
• Instead of Banana: Mango, Pear, Apple (cored and peeled)
• Instead of Raw cacao nibs (optional): Dark chocolate shavings, Omit

Equipment Needed

• Bowl
• Strainer
• Blender
• Measuring spoons
• Serving glass (optional)
• Spoon (optional)

Critical Steps — Do Not Skip

• Soak the oats to reduce phytic acid and improve digestibility.
• Rinse the oats thoroughly after soaking.
• Blend until completely smooth and creamy.

Chef Tips from the Video

• For extra protein, add a scoop of your favorite plant-based protein powder.
• Switch up the flavor by using cardamom or nutmeg instead of cinnamon.
• Use frozen banana for a colder, thicker smoothie.
• Add a handful of spinach for extra nutrients (color will change).

Troubleshooting

Storage

Refrigerator: Store in a sealed jar or bottle for up to 24 hours. Shake well before drinking.

Freezer: Not recommended (texture will change).

Room temperature: Best consumed immediately. Do not leave out for more than 1 hour.

Make-Ahead Tips

• You can soak oats overnight for even easier morning prep.
• Prep all dry ingredients in advance and store in a jar for quick assembly.