Feel Good Foods

Tara Klippert is a born and raised Yukoner and Registered Health and Nutrition Counselor who provides 1-on-1 health coaching, premade and customized meal plans at foodsandfeels.com

PHOTO: Tara Klippert

Peanut butter banana oat smoothie recipe

This peanut butter banana oat smoothie is a fast and nutritious snack or breakfast. It is high in calories, protein and fat so it won’t leave you feeling hungry soon after. It is also gluten-free, dairy-free/vegan and soy-free.

Below, I also provide options for ingredient substitutions, as well as directions on making it peanut-free, lower in calories, sugar-free and higher protein.

Ingredients

• 1 fresh or frozen banana • ¼ cup oat fl our • 1 ¼ cup coconut or oat milk • 1 tbsp maple syrup • 2 tbsps peanut butter (or sun-

fl ower butter) • ⅛ tsp vanilla extract

Instructions

1. Add all liquid ingredients into your blender. 2. Add your banana and oat fl our on top of the liquid ingredients. Adding the oat fl our at the end will ensure that it doesn’t get stuck to the sides of the blender (or at least not as bad!)

3. Blend until completely smooth. 4. Pour into a large cup or mason jar and enjoy.

Makes 1 serving.

 Banana substitutions: instead of using a fresh whole banana, you can also use frozen banana slices (about ¾ cup worth).

 Coconut milk substitutions: instead of using coconut milk, you can use unsweetened or vanilla oat milk to bring out more of the oat fl avour.

 Peanut butter substitutions: If you have an allergy to peanuts, you can swap it out for sunfl ower seed butter or any other type of nut butter.

 Oat fl our substitutions: instead of using ground oat fl our, you can also use rolled or quick oats. You may want to soak the oats fi rst so you don’t end up with little oat chunks in your smoothie.

 Maple syrup substitutions: instead of maple syrup, you could also use honey. Alternatively to make this recipe sugar-free, simply omit the maple syrup altogether.  Make this recipe lower calorie/fat: Reduce the amount of peanut butter to 1 tbsp instead of 2 and omit the maple syrup.

 Make this recipe sugar-free: Omit the maple syrup.

 Make this recipe peanut free: Swap out the peanut butter with sunfl ower seed butter (to make it nut-free) or use any other type of nut butter.

 Make this recipe higher protein: Add one scoop of protein powder or collagen powder to increase the amount of protein in this smoothie.

Nutritional information

Carbohydrates: 69.4 g Protein: 13.6 g Fat: 24.3 g Fiber: 11.3 g

Show me your feel-good food!

If you try my recipe, feel free to post a picture of the dish to Instagram and tag me at @foodsnfeels n

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