Healthy Smoothie, and Overnight Oats

IPrep Time: 10 minutes

❄️ Chill Time (for oats): 4–8 hours

⏰ Total Time: 10 minutes (smoothies) / 4–8 hours (oats)

🍽️ Servings: 2–3

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🍓 Ingredients

Smoothies

• 1 banana
• 1 cup frozen fruit (berries, mango, or pineapple)
• ½ cup Greek yogurt or protein powder (for protein)
• 1 cup milk or milk alternative (almond, oat, etc.)
• 1 teaspoon honey or maple syrup (optional)
• Ice cubes (for thicker texture)

Overnight Oats

• ½ cup rolled oats
• ½ cup milk or milk alternative
• ¼ cup Greek yogurt (optional for creaminess)
• 1 tablespoon chia seeds or flaxseeds
• 1–2 teaspoons honey or syrup (optional)
• Fruit toppings: banana slices, berries, or nuts

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🥄 Simple Directions

🥤 Smoothies

1. Add ingredients: Place fruit, banana, yogurt, and milk in a blender.
2. Blend: Mix until smooth and creamy.
3. Adjust texture: Add more milk if it’s too thick or more ice for a colder smoothie.
4. Serve: Pour into a glass or jar and enjoy right away!

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🥣 Overnight Oats

1. Combine ingredients: In a jar or bowl, mix oats, milk, yogurt, and chia seeds.
2. Sweeten: Add honey or syrup if you like.
3. Stir well: Make sure oats are fully mixed and covered.
4. Chill: Cover and place in the fridge overnight (or at least 4 hours).
5. Serve: In the morning, stir, add fruit or nuts on top, and enjoy!

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💡 Tips

• Use frozen fruit for thicker smoothies.
• Prep several jars of oats at once for the week.
• Mix in nut butter, cocoa powder, or cinnamon for extra flavor.

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🌿 Health Benefits

Overnight oats: rich in fiber, protein, and keeps you full longer.

Smoothies: high in vitamins, hydration, and energy.