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Oatmeal Smoothie For The DASH Diet Breakfast

Why breakfast smoothie? On workday, in the morning, we don’t always  have time to make our breakfasts. Stopover at Tim Horton’s or Starbucks results in parting with some hard earned money; but, more importantly, it results in breaking the diet.

Because you either don’t know what’s inside that muffin, or don’t want to know ( for an obvious reason).

By the way, check out other DASH diet breakfast  recipes and another example of a  tasty BP-lowering smoothie and a super-healthy green smoothie

Oatmeal smoothie for the DASH diet breakfast

Oatmeal smoothie for the DASH diet breakfast

Breakfast smoothie is an emergency food for us.  We blend it in the morning, or before a tough workout. The benefit of smoothie is two-fold:

  • Blended food gets digested really fast so you feel a surge of energy right away
  • You know what’s inside that smoothie and stick to the diet.

This breakfast smoothie can be used as a legitimate  pre- or post-workout meal. All its ingredients are DASH-approved.


If you follow the flavor of DASH diet by Marla Heller, widely advertised by Dr. Oz, and you are on the first stage of the diet, this smoothie doesn’t fit its requirements. But if you are follow the original DASH diet ( or the second phase of the above version), this smoothie fits your diet.

Original smoothie calls for  coconut water. Coconut water has its benefits – it contains electrolytes  and trace elements that your body needs when working out. However, it is already naturally sweet, and some brands contain added sugar. If you use dairy instead, or almond milk, you will be more in line with the DASH diet.

Breakfast Oatmeal Smoothie For Two

(Inspired by Martha Stewart’s recipe that is no longer to be found online)


  • 1/2 cup ice plus  1 banana –  or just 1 frozen banana
  • 1 cup frozen mixed berries (any berries. I use the Costco mix)
  • 1/2 cup plain lowfat yogurt
  • 1/2 cup rolled oats
  • 1 cup milk (or other liquid, such as almond milk) – adjust to taste
  • 1 tsp honey or some stevia to sweeten it up


  1. Place ingredients in your blender, first frozen ones, then oats, then  liquids.
  2. If using frozen banana, don;t forget to peel ( just kidding!) and slice it
  3. Blend until mixed well.

Smoothie can store for a day, so you can use it for your breakfast tomorrow.

DASH diet servings:

  • Fruit – 4
  • Dairy – 1,5
  • Grains – 1
  • Sugar: 1 or 2

So be careful – if you are on 1200 calorie DASH diet, 1/2 of this smoothie will provide all fruit for the day and 1/2 the sugar you can eat.

Happy blending!



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