Mt Everest Protein Packed Smoothie

"As a vegan nutrition + fitness coach, as well as a vegan mountaineer - I think the best nutrition plan in the world is the one that not only takes care of the nutrition needs of our bodies, but one that is also tasty, satiating, convenient and easy, doesn't make a big hole in our pockets, not overly restrictive, and above all one that is sustainable on a longer term basis. For me, the overnight oats smoothie checks all of these boxes. It's a well balanced meal with a great mix of simple and complex carbs, fiber, protein, and healthy fats. It is packed in micro nutrition via fruits, nuts/seeds, and green veggies, and above all is tasty and satiating. I have had this smoothie (or some variation of this) every single day for the last 4+ years and it's been instrumental in helping me kickoff my day well. And this smoothie is my goto pre workout!" ~ Kuntal Joisher, history-making mountaineer

Serves 1 | Prep time: 10 mins + overnight | Cooking time: 0 mins

INGREDIENTS

  • 250ml or 1 cup Vegan milk (alternately we can use water too. The quantity here depends totally on how thick you want the smoothie to be. You can always add extra water to make the smoothie a bit liquidy.)
  • 50g Rolled Oats
  • 40-50g Vegan protein powder* (depending on your body weight and protein requirements for the day and your taste preferences – you can decide how much protein powder to use.)
  • 25-30g Mixed nuts and seeds (walnuts, chia, flax)
  • 2-20g Psyllium husk powder (start with 2 gms and slowly increase the quantity as your gut adjusts. This is an optional ingredient. I personally love it for the extra fiber that it adds to my overall day and makes my smoothie creamy).
  • 1 medjool date
  • Handful of spinach or kale (cleaned properly)
  • Fruits of your choice (eg – bananas, mangoes, strawberries, blueberries etc go well with smoothies. One can also add dry fruits such as dates / figs to the mix)

METHOD

  1. Overnight – Mix the protein powder, plant milk (or water), oats, and psyllium husk powder thoroughly.
    • To the above mixture, add mixed nuts, seeds and the dates and refrigerate overnight.
    • To get a rich and creamy smoothie texture – we can dice the fruits and freeze them overnight.
  2. Make smoothie – Combine the overnight oats mix with spinach/kale leaves, and frozen fruits of your choice and blend in a blender such as Vitamix or Ninja blender. Add extra water if needed. Blend until you have a nice smoothie-like creamy consistent texture. Now your smoothie is ready. Put the blended smoothie into a bowl and top it up with some chopped fruit and nuts and vegan chocolate syrup. You can slowly eat it in the next 10-15 mins. Or alternately if you are in a hurry, drink straight from the blender.

Note: *Vegan protein powder: I mostly use chocolate or vanilla flavor. One needs to experiment to find out which protein powder works for them. I tend to choose a blend of pea + rice protein made by a reputable company. There are several solid plant protein options in the market – feel free to use any that you enjoy. There’s no magic in protein powder – just a convenient way to get extra protein in your diet.

Have you made this recipe?

Share a photo and tag us - @veganeasy — we can't wait to see it!

BreakfastSnacks

Leave a Rating or Comment

  • no rating