Smoothies, a quick, healthy, tasty choice to nutrition

Smoothies, the result of several ingredients beaten into a frothy liquid, have been around for some time, usually as a warm weather favorite because traditionally they are made with ice.  Mostly, the smoothies sold at parks, eateries, cafes and the like are good-tasting and filling. But not necessarily healthy. And they are cold. Hey.

It’s winter now. Hot is the latest food trend.

So here are hot home-made smoothies, that are easy to make, satisfyingly tasty, and a healthy alternative to packaged breakfast foods, lunches, and even supper. 

 The following smoothie recipes feature fresh fruit, grains and fiber – and healthy eating from breakfast through dinner.


Quick, tasty, hot breakfast substitute for boring cereal

1 1/4 cup unsweetened vanilla almond milk

1 Tbsp chocolate chips

1 Tbsp maple syrup or honey

1/2 cup rolled oats

2 Tbsp unsweetened cocoa powder

1/2 tsp vanilla extract

The night before serving, add all ingredients except the chocolate chips to your blender. Using a long-handled spoon, stir to make sure ingredients are well combined. Cover and place in fridge for at least 3 hours, and preferably overnight. It’s ok to skip this step but allowing the oats to soak for a few hours will make them easier to blend and give you a smoother, creamier smoothie.

When ready to eat, blend on high to break down the oats to a smooth and creamy consistency.

Transfer the smoothie to a small saucepan set over medium heat and add the chocolate chips. Bring to a simmer or a boil, depending on how hot you want it. If the smoothie is too thick, add an extra splash of almond milk until the desired consistency is reached.

When the smoothie reaches your preferred temperature for drinking, transfer it to a heat-safe glass and garnish with the topping of your choice, such as banana or apple or pineapple slices, or a dash of powdered cinnamon or turmeric or brown sugar topping. This makes one serving, so double the recipe for two, triple it for three, and etc.

TIP: Use dark, milk or white chocolate chips. Dark chocolate is healthiest, but all chocolate makes a tasty smoothie and is better than no chocolate (personal opinion.)


Just right for lunch, a snack, or dessert

1 red apple, cored and diced

2 Tbls. oats; may be gluten-free oats

¼ teaspoon cinnamon

¼ teaspoon nutmeg

½ Tbls. maple syrup

1 cup milk, your choice of which milk (regular, skim, almond, cocoanut, etc.)

In a blender, combine all the ingredients. Blend on high speed for 3 minutes, or until completely smooth. Place the apple mixture in a small saucepan and heat over medium-low heat until just warmed through. Do not boil.

Pour into a mug and serve immediately.  Makes one smoothie.


Protein rich, this could be a dinner smoothie

2 apples, cored, chopped, not peeled

1 to 1.5 handfuls baby spinach

3-4 pitted dates

1 tsp cinnamon

¼ cup walnuts (almonds or pecans work well, too)

1 C warmed or room-temperature water or slightly hotter (from stove)

Place all of the ingredients in a blender and puree until smooth. To heat, warm the smoothie by submerging a jar of it in a pan of hot water, not boiling, and stir once or twice before removing from pan. Warms in about 10 to 15 minutes, depending on the heat of the water. Makes 2 servings.

Tip: You can substitute kale for the spinach or use both, a half-handful of each.

— by Jean Redstone

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Swedesboro NJ
October 2, 2022, 7:12 pm
real feel: 39°F