How to create a healthy and delicious snack : discover the strawberry and oatmeal smoothie bowl

Try this fun and healthy recipe: oatmeal smoothie bowl with strawberries. A perfect summer snack—refreshing and full of nutrients!

Tools & equipment:

• A smoothie blender (or a regular blender + a large container)
• A cutting board
• A knife
• A bowl
• A normal spoon
• A teaspoon — for the honey
• A kitchen scale
• Some kitchen towels — to wipe up any spills

Ingrédients : 

• 100 g of strawberries (fresh or frozen)
• 1 ripe banana (the riper, the sweeter the recipe)
• 40–50 g of rolled oats
• 100 ml of water or milk (preferably fresh)
• 1 teaspoon of honey
• ½ teaspoon of lemon juice

This recipe makes 1 serving. If you want to make it for 2, simply double the ingredients — and so on.

Optional ingredients:

• A few dates, for topping
• A few almonds, for topping
• To improve the texture, add either 1 tablespoon of yogurt, 1 tablespoon of chia seeds, or a few ice cubes

Steps :

1. Weigh the ingredients: rolled oats (40–50 g), strawberries (100 g), and water (100 ml).
2. Optional: at this stage, you can soak the oats in the water for 10 minutes so they plump up. This step is not essential, but it adds more volume and creaminess to the recipe.
3. Prep the fruit: cut the banana into small pieces and remove the stems from the strawberries, then slice them.
4. Blending: Place all the ingredients (including the optional ones, if you want to use them) into a blender, then blend for 1 to 1.5 minutes. It’s important to blend for at least 1 minute to avoid having chunks of fruit or pieces of oats settling at the bottom.
5. Adding the toppings: Pour the smoothie into a bowl. Cut some dates into small pieces, slice ¼ of a banana, and add a few strawberries. Arrange them on top of the smoothie bowl.
6. Enjoying: All that’s left to do is dig into this smoothie bowl!

Tips and Tricks for the Recipe:

• Use frozen strawberries (or place fresh strawberries in the freezer for 1 hour) to give the smoothie more volume and a refreshing touch.
• For a smoother texture, blend the oats and sift them to remove any lumps.
• If the smoothie is too thick for your liking, add a little water or milk; if it’s too thin, add a bit more oats.
• For the toppings, include at least three different textures: crunchy (nuts, seeds), soft (banana, mango), and pieces of fresh fruit (strawberries, banana).

How to store this smoothie bowl:

It’s best to consume the smoothie within minutes or up to 2–3 hours after making it, as the banana will oxidize and turn brown.

You can store the smoothie bowl in the fridge for up to 24 hours in an airtight jar. The mixture may thicken, so add a little liquid (milk or water) and stir before eating.

You can also freeze the recipe for up to 1 month. You have two options:

• Freeze the smoothie already blended in ice cube trays (to make blending easier), then re-blend to restore the creamy texture.
• Freeze the fruit already cut into portion-sized bags. On the day you want to eat it, simply blend with the oats and liquid.

Pairings:

Here are some meal ideas to complement your strawberry oatmeal smoothie bowl, whether for breakfast, lunch, or an afternoon snack.

For breakfast

The smoothie bowl already contains carbohydrates (low glycemic index thanks to the oats), so you’ll want to add protein and fats for a complete breakfast. You can include:

• A handful of nuts as a topping
• 1 tablespoon of fromage blanc or skyr in the smoothie bowl, or a flavored yogurt (vanilla, lemon, etc.)
• A soft-boiled or scrambled egg

After a meal

For a light meal, here are some ideas:

• Cold plate: raw vegetables with hummus and a slice of toasted bread
• Mixed salad: quinoa with grilled vegetables and feta or chickpeas
• Creamy zucchini or pumpkin soup with a bit of fresh cheese
• Steamed or grilled fish (salmon, cod, etc.) with a sautéed vegetable medley
• Roasted or grilled chicken with a fresh salad (avocado, tomatoes, cucumber)

For a more filling but balanced meal:

• Buddha bowl: brown rice with vegetables and a protein such as tofu, fish, or chicken
• Whole-grain pasta with vegetables (zucchini, cherry tomatoes, basil)
• Mild vegetable curry (with coconut milk) served with basmati rice

For a snack or afternoon treat

Perfect for an energy boost while enjoying a tasty bite, you can add:

• A handful of almonds
• Pieces of dark chocolate
• A slice of whole-grain bread with a little almond, peanut, or hazelnut butter (homemade Nutella)
• Granola as a topping for extra crunch and carbohydrates

And that’s it—the recipe is complete! If you want to discover more recipes like this, visit Kulinaloca, a fun and delicious cooking site. See you soon!