Apparently I’m reliving 2012/pregnancy lately (not LITERALLY, although I did have a dream that I was unexpectedly pregnant, which was terrifying)–a couple of weeks ago, it was my pregnancy Refrigerator Pickles. I originally shared this recipe for what I cheesily dubbed a “power smoothie” back in 2012 when I was pregnant with my youngest (who turns 8 and the end of June, and I’m fine, I’m fine, I’m FINE, thanks for asking.) I still love it, but the pictures needed a makeover and the recipe needed some slight tweaking (I cut down on the sugar and upped the fat a little to balance out the macros). If it’s too tart for you, feel free to add a little drizzle of honey or agave! Read more after the recipe!

Power Smoothie from Our Best Bites

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power smoothie from our best bites

Kate’s Power Smoothie


Description

This citrus and blueberry power smoothie is loaded with lots of goodness to keep you fueled, whether you have it first thing in the morning or as a snack!


Ingredients

1 cup orange juice (preferably the good stuff, like the not-from-concentrate orange juice)
2 tablespoons steel cut oats or oatmeal
3/4 cup 2% or full-fat plain Greek yogurt
1 1/2 cups frozen blueberries
3 cups baby spinach leaves
1 1/2 cups crushed ice


Instructions

  1. Combine ingredients in the jar of your blender and blend. You will probably need to run it through twice. Serve immediately.
  2. Makes 1 giant smoothie, 2 smaller smoothies, or 3 snack-sized smoothies.

Notes

nutrition information (for 2 servings using 2% greek yogurt):

Calories: 211
Fat: 3
Carbs: 36
Sugar: 22
Fiber: 7
Protein: 12

This also has 211% of your Vitamin A, 116% of your Vitamin C, 37% Calcium, and 19% of your iron–not too bad for a snack!

Tip: To help your blender out, you can soak the oak groats in the orange juice overnight (either in the jar of your blender or in in a glass). This will make it easier to blend and will also eliminate a lot of the grittiness from the oats.

step in the way-back machine to 2012

Yeah, I know, that’s probably the cheesiest recipe title ever written. I’m sorry. I generally have a zero-tolerance policy for cheesiness. And yet…here we are. This smoothie and I have a special relationship and like all special relationships, there’s room for a little PDA, right, schnookie wookums?

I’m also trying really, really hard not to make every single one of my posts about being pregnant because I realize that the world is not pregnant with me and I also realize the world does not revolve around my pregnancy and me (unlike my first pregnancy when it did–just ask my sister Annie.)

That said, food and pregnancy are inextricably related, at first for the aversions and then for the cravings. Throw in the fact that, at least for me, a little too much salt, sugar, or fat can send a perfectly good day to a very bad place and I spend a lot of time thinking about food (and, let’s face it, I think about food a lot to begin with).

When I’m growing babies (let’s see how many euphemisms for “pregnancy” I can come up with in a single blog post), breakfast is a tricky meal for me. I need a lot of calories, I need them fast, I need complex carbs and protein, and I hate eggs. Also, I’m dead tired and trying to get two kids up, dressed, fed, not looking like orphans, and sent to school with a decent lunch as well as trying to get a dog to do her business rather than be distracted by the mean neighborhood cats that like to taunt her.

breakfast while gestating a human

I’ve dabbled in different breakfast options here and there, but most things either leave me feeling weighed down, starving, crashing, or filled with inexplicable road rage an hour later when I’m on my way home after taking my kids to school. (Sidenote: my husband just loves gestating Kate. I do believe I’m painting a lovely picture of myself right now).

So anyway, I started making this power smoothie a few weeks ago and it has changed my life. Totally not being overly dramatic here. I’ve tinkered with proportions and I still do from time to time, depending on how I’m feeling and what I’m in the mood for. No, it’s not super low in calories or sugar (although it’s not an over-the-top dessert smoothie made with ice cream or sherbet or frozen yogurt). Yes, it has a juice base, which I realize is not super cool or hip in the smoothie-making universe, and yet…I don’t really care. It does, however, keep me satisfied, energized, and feeling really great for a good three hours (at least). Like…it makes me feel like my batteries have been charged. (Yes, I know, we’re moving back into cheesy territory).

If I make and drink a full-sized smoothie (I usually cut it down by at least 1/3), it has 6 grams of fat, 14 grams of fiber, 24 grams of protein, and is loaded with potassium, Vitamin C, folate, calcium, and iron. It has a serving of dairy, 3 vegetable servings, and 4 servings of fruit (plus some change). Not too shabby, plus it’s freaking delicious. (On the downside, a whole smoothie has quite a bit of sugar…this smoothie is designed to serve 2).

how to make it

So what’s in this magical concoction of a power smoothie? Orange juice (try and get the good stuff, like the not-from-concentrate good stuff, not necessarily the fresh-squeezed good stuff, which you are often required to pay for with your firstborn child), 2% or whole plain Greek yogurt (I love Fage; make sure it’s actual Greek yogurt with twice the protein, not Greek-style yogurt that uses thickening agents), frozen blueberries, baby spinach, crushed ice, and steel cut oats.

power smoothie ingredients

Steel cut oats are loaded with vitamins, minerals, fiber, and help stabilize your blood sugar. They help keep you feeling full and satisfied. Plus, you don’t have to cook them, which is always a bonus in the morning. You don’t have to use them, and they will add a grainy texture to your smoothie, but I don’t mind it–the oats are sweet and they make me feel like I’m tangibly doing something good for myself, like running on the treadmill or giving up Teen Mom (neither one of which I’ve done lately).

In the jar of your blender, add your juice, adding orange juice to power smoothie

oats (you can actually do this the night before; soaking them will make them less grainy).

adding oats to power smoothie

yogurt, blueberries,

adding blueberries to smoothie

spinach (you can’t even taste it, I promise), and ice.

adding ice to smoothie

Should we talk about this ice for a second? I hated our freezer ice machine (Louisiana water is terrible, but my freezer icemaker is unfiltered. Throw in the fact that my ice always tasted like freezer because it was exposed in the freezer and I never used my ice because it was gross). I finally got this Igloo countertop ice machine from Sam’s Club. I still have to transfer the ice to the freezer, but I can store it in a freezer bag and only make it when I need it, so old ice doesn’t sit in my freezer for weeks. I thought it was silly at the time, but it’s seriously probably my favorite kitchen appliance right now!

Anyway. Blend thoroughly–my Blendtec handles it well on the smoothie setting, but you may have to run it through twice.

This is a serious smoothie. Take it with you when you drive your kids to school. Road rage crises will be averted.

power smoothie from our best bites

(These bamboo straws come from Grove, which is hands-down my favorite place to get natural cleaning, home, and beauty products!

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clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
power smoothie from our best bites

Kate’s Power Smoothie


Description

This citrus and blueberry power smoothie is loaded with lots of goodness to keep you fueled, whether you have it first thing in the morning or as a snack!


Ingredients

1 cup orange juice (preferably the good stuff, like the not-from-concentrate orange juice)
2 tablespoons steel cut oats or oatmeal
3/4 cup 2% or full-fat plain Greek yogurt
1 1/2 cups frozen blueberries
3 cups baby spinach leaves
1 1/2 cups crushed ice


Instructions

  1. Combine ingredients in the jar of your blender and blend. You will probably need to run it through twice. Serve immediately.
  2. Makes 1 giant smoothie, 2 smaller smoothies, or 3 snack-sized smoothies.

Notes

nutrition information (for 2 servings using 2% greek yogurt):

Calories: 211
Fat: 3
Carbs: 36
Sugar: 22
Fiber: 7
Protein: 12

This also has 211% of your Vitamin A, 116% of your Vitamin C, 37% Calcium, and 19% of your iron–not too bad for a snack!

Tip: To help your blender out, you can soak the oak groats in the orange juice overnight (either in the jar of your blender or in in a glass). This will make it easier to blend and will also eliminate a lot of the grittiness from the oats.

 

*Disclaimer: This post contains affiliate links.

168 comments

  1. I would probably grind the oat groats in a coffee grinder (or similar) before adding them to the smoothie. You’d get a much better texture (thick, not grainy), and you’d your blender from some hard work. 🙂

      1. SO….would that mean that one could make up a work-week’s worth in one go (minus the frozen blueberries and ice) and then just add that in and blend each morning? I just tend to be a bit, um, lazy in the morning, but I wondered if the oats would swell or get glumpy or gooey or something if they sat in liquid (just thinking cold oatmeal here).
        And, by the way, you all rock, as do your recipes!

        1. I probably wouldn’t do it more than overnight, but you could definitely put the orange juice and oats in your blender each night before you go to bed and then whip the rest of it up in the morning. I think you might even run into some fun sprouting issues if you went a week, hahaha! 🙂

          1. Eeeew. You are probably right – thanks! That would have been a most unpleasant surprise.

        2. I recently saw a post about putting all the ingredients in a baggy and freezing them together, that way you can just add the oats and blend in the morning. I’m thinking about freezing oj and yogurt in ice cube trays first and adding them too.

          1. I guess freezing the OJ would break my blender. Maybe freezing the yogurt, but adding the juice so my blender doesn’t die 🙂

  2. I too am pregnant (due in June with my first) and the breakfast/snack/lunch/snack routine is kind of killing me. Dinner is no problem, usually because I’m so starving by then that I will eat anything. This smoothie will be the perfect solution for when I can’t think of something to eat (which is every day). THANK YOU!!!

  3. Hi Kate,
    Any chance you know the nutritional info on this? Only because I am being lazy, and why figure it out if you already know?
    Thanks

    1. Not off the top of my head (I calculated it last night, but I didn’t save it). Calories are in the 400-450 range for the whole smoothie and vitamins and minerals are off the charts.

    2. Since I have been track everything I eat and am interested in eating I already did an analysis of the recipe. Here is what I came up with from http://recipes.sparkpeople.com/recipe-calculator.asp

      1 Serving
      Calories 372.6
      Total Fat 2.6 g
      Saturated Fat 0.3 g
      Polyunsaturated Fat 1.0 g
      Monounsaturated Fat 0.3 g
      Cholesterol 0.0 mg
      Sodium 136.2 mg
      Potassium 1,380.0 mg
      Total Carbohydrate 71.7 g
      Dietary Fiber 8.8 g
      Sugars 55.8 g
      Protein 20.8 g
      Vitamin A 175.3 %
      Vitamin B-12 10.0 %
      Vitamin B-6 25.2 %
      Vitamin C 205.4 %
      Vitamin D 0.0 %
      Vitamin E 22.7 %
      Calcium 33.6 %
      Copper 15.3 %
      Folate 60.3 %
      Iron 18.6 %
      Magnesium 32.3 %
      Manganese 60.7 %
      Niacin 13.2 %
      Pantothenic Acid 14.9 %
      Phosphorus 30.0 %
      Riboflavin 38.5 %
      Selenium 2.1 %
      Thiamin 34.4 %
      Zinc 5.0 %

  4. I’m addicted to smoothies in the summer time. Another “super food” that I like to add in smoothies are Chia seeds. I got this off the website thechiaseed.com, “Adding just 2 tablespoons of chia seeds to your daily
    diet will give you approximately 7 grams of fiber, 4 grams of protein, 205 milligrams of calcium, and
    a whopping 5 grams of omega-3!” Bob’s Red Mill sells them.

  5. This sounds like the super healthy smoothie recipe I’ve been looking for! Can’t wait to try it. When I was pregnant, I was addicted to smoothies. Let me share with you the one I made all the time – Avocado smoothie. Yes, I know it sounds weird, but it was delicious and nutritious. I don’t have proportions, but you are the pro and I know you can figure it out 😉

    Avocado
    Vanilla Greek yogurt
    Skim milk
    Honey
    Ice

    And blend! I bet the groats would be good in here, too. Although I really enjoyed the super smooth, creamy texture of this one.

  6. This sounds great! I don’t have crushed ice but I am sure I can figure something out. It was wonderful to see you two in the New York Times today. Congratulations!

    1. Oh, thank you, Trisha! Regular ice will work fine, you’ll probably just need a little more and it can be hard on your blender. If you know of a restaurant that serves drinks with pebble ice, you can often buy it from them in bags. Hope that helps! 🙂

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