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!
Kate's Power Smoothie
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
- Combine ingredients in the jar of your blender and blend. You will probably need to run it through twice. Serve immediately.
- Makes 1 giant smoothie, 2 smaller smoothies, or 3 snack-sized smoothies.
Notes
nutrition information (for 2 servings using 2% greek yogurt):
Calories: 211Fat: 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.
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, 
oats (you can actually do this the night before; soaking them will make them less grainy).
yogurt, blueberries,
spinach (you can’t even taste it, I promise), and ice.
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.
(These bamboo straws come from Grove, which is hands-down my favorite place to get natural cleaning, home, and beauty products!
Kate's Power Smoothie
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
- Combine ingredients in the jar of your blender and blend. You will probably need to run it through twice. Serve immediately.
- Makes 1 giant smoothie, 2 smaller smoothies, or 3 snack-sized smoothies.
Notes
nutrition information (for 2 servings using 2% greek yogurt):
Calories: 211Fat: 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.
Questions & Reviews
I just made this! It tastes fantastic! The only alteration I made was to add one packet of Stevia to give it a little sweet boost that I crave. I even found Red Mill oat groats in my grocery store in the baking section. Who knew? Thanks for this.
Kate you answered my prayers! This smoothie is the only thing going for me today….I just returned from a root canal & two crowns at the dentist, saw your post yesterday, and thankfully had all the ingredients at home – just whipped it up and am sipping it through the side of my mouth that isn’t numb & puffy – thank you! love it!
Do you have any idea what the carb count is? As a diabetic, juice smoothies are usually off my list of go-to foods, but this one sounds like it has so many other redeeming qualities that I might be able to make it work.
I needed this recipe like… 10 years ago! I have eaten a bowl of oatmeal almost every morning through 5 pregnancies (it was the only thing that kept me going in the morning). A smoothie would have been a nice change:) Looks delish!
Mmmm love this idea. I am not prego but eat like I am so I think I will go make this right now! I love Oat Groats and use them in my Healthy Blender Pancakes. Very hearty and delicious if you want to them a try http://www.thrivequickdish.com/2012/01/20/whole-wheat-blender-pancakes-aka-delicious-and-healthy-omega-3-pancakes/
I so want to try this! I am pregnant and need some energy ASAP! Don’t know if I can find the oat groats here in the UK, I may have to google to see if there is a health food store close by.
It will also help my two toddlers get in the fruit and veggies they have currently decided to boy cot, they will drink anything.
I am excited to try it.
I made this for breakfast today and loved it!!! I shared with my husband and I wish I would have kept it all for myself. Very tasty and filled with things I know are great for my body. This is going to be a go to from now on. Thanks for the deliciousness!
Thanks for the idea–I’ve never tried adding oat groats, but I’ve got a stash of them so I’m going to try it today! Also, I thought I’d say that I buy a huge (2.5 lbs) bag of spinach from Costco. If I can’t use it all before it starts to wilt, I just stick the whole bag in the freezer, and then use it in smoothies and soups. Works great!! And I use juice in mine, too, except I just put in a spoonful of frozen concentrate and some water. If I have juice in the fridge, it disappears so fast that I can never keep it on hand. (I have 6 kids, three of them teenagers!)
I was so happy to see this recipe and can’t wait to try it out. We need to get a better blender for sure. I would personally love to see more smoothie recipes. I struggle with just throwing together my own. Thanks!
Just finished by morning kickboxing class, and rushed home to make this. I had been thinking/dreaming about it since yesterday. Talk about a yummy smoothie, and when you said makes “one giant smoothie” you weren’t kidding! Thanks for another great recipe