Recipe: Banana Smoothie with Rice and Oat Milk

This nutritious and delicious smoothie is perfect for a quick breakfast or a post-workout snack. Made with simple and healthy ingredients like banana, rice milk and oats, it provides a great source of energy and essential nutrients for your day. Easy to prepare, just combine the ingredients in the blender and voila! Enjoy this creamy and tasty smoothie that will keep you satisfied and energized.

Ingredients:

• 1 banana
• 1/2 cup (120 ml) rice milk
• 1 cup (80 g) oats

Preparation Method:

1. Preparation of Ingredients :

   • Peel the banana and cut it into pieces.
   • Measure out half a cup of rice milk.
   • Measure out a cup of oats.

2. Mixture :

   • Place the banana, rice milk and oats in the blender.
   • Beat until you get a homogeneous mixture.

3. Serve :

   • Pour the smoothie into a glass and serve immediately.

Nutritional Information (approximate) per serving:

Nutritional Analysis:

• Calories : Banana and oats contribute most of the calories, providing the energy needed for the day.
• Carbohydrates : This shake is an excellent source of carbohydrates, ideal for a burst of energy, especially before or after a workout.
• Protein : Contains a moderate amount of protein, mainly from oats.
• Fats : Fats are minimal, making it a light shake.
• Fiber : Oats are rich in fiber, which aids digestion and provides a feeling of fullness.
• Calcium and Iron : Rice milk and oats provide a reasonable amount of calcium and iron, which are important for bone health and energy production.

Additional Suggestions:

To maximize the nutritional benefits, you can add:

• 1 tablespoon of chia or flaxseed : to increase your intake of omega-3 and fiber.
• 1 tablespoon peanut or almond butter : for a boost of protein and healthy fats.
• 1 teaspoon honey : for a touch of natural sweetness.

This smoothie is ideal for breakfast or as a post-workout snack, providing energy and essential nutrients. Enjoy!