Berry Oat Glow Smoothie

This is surprisingly good. You might expect something dull because there’s no added fats, but that’s not the case. This is vibrant, creamy, and packed with plant power. It’s the kind of smoothie that makes you feel healthier just looking at it, but it’s also been carefully crafted to support fat loss by aligning with a science-backed principle called oxidative priority. If you’ve no idea what that means, don’t worry – I’ll explain below, or you can read the full article right here.

But first – let’s talk about the smoothie.

What’s In It?

This recipe is sweet and fruity without being sickly, and filling without being heavy. It’s banana-based for that lovely creamy texture, with blueberries for their colour and antioxidant boost, plus oats for energy, dates for natural sweetness, and a scoop of brown rice protein to keep you going.

It’s also got a sneaky handful of kale in it (I promise you can’t taste it) and a little vanilla powder, because there’s something extra special about blueberries, banana and vanilla.

Blended with low-fat oat milk and water, it’s totally plant-based, naturally gluten-free, and low in fat. Perfect for post-exercise, a light breakfast, or an afternoon pick-me-up that won’t leave you crashing an hour later.

The Oxidative Priority Bit

If you’re wondering why we’re being a bit specific with the ingredients – like using low-fat oat milk, for example – it’s because this smoothie is designed to stay in one fuel lane. That means it’s a starch-based smoothie (mostly carbs), with just enough protein to support recovery or keep you full, and very little fat.

This is because of something called oxidative priority – which is a fancy way of saying your body burns certain fuels before others. Carbs are quick and easy to burn, so your body uses them first. Fat takes longer and needs more effort, so it gets pushed to the back of the queue. If you eat carbs and fats together in the same meal, the carbs get burned and the fat often gets stored.

It’s not about demonising fat or carbs – both are important! But if your goal is to lose fat, the easiest thing you can do (without cutting calories or skipping meals) is to stop mixing your macros so much.

This smoothie is a great example of how to do that. It’s high in carbohydrates, moderate in protein, and very low in fat – so your body knows what to burn, and gets on with it. If you want to understand the science behind it, I wrote about it in depth, here.

When should you drink it?

I usually have this smoothie:

• After a run or a ride (it’s perfect for refuelling glycogen stores)
• In the morning on an active day

Because it’s carb-focused, this smoothie is ideal for post-workout recovery, especially if you’ve done cardio, HIIT, or strength training. Your muscles are primed to absorb glucose, and the oats, banana, and dates help with that. The protein powder adds recovery support, while the blueberries and kale throw in some anti-inflammatory, antioxidant goodness.

Also, it’s just really tasty.

Ingredient Benefits

Let’s break down why each part is doing something helpful:

• Banana – great source of quick energy and potassium; adds that classic smoothie creaminess.
• Blueberries – high in antioxidants (including anthocyanins); they’re also low in sugar compared to other fruits.
• Kale – full of calcium, vitamin C, and iron (especially when paired with vitamin C-rich fruit to boost absorption).
• Dates – natural sweeteners that also provide fibre and a small hit of iron and potassium.
• Oats – low-glycemic index (GI) carbs, great for sustained energy, plus beta glucans for heart and gut health.
• Brown rice protein – a good neutral option for those of us avoiding flavoured powders or high-histamine blends.
• Low-fat oat milk – keeps it creamy without tipping it into fat-burning shutdown mode.
• Water – because we don’t want it too thick.

Want to Mix It Up?

Here are a few easy swaps or additions that still keep it in starch-burning territory:

• Swap kale for spinach or cauliflower
• Add a few strawberries or raspberries for variety. Any berries will work well here, but if you use just raspberries, you may need more dates as frozen raspberries can be sharp
• Use cooked and cooled oats if your blender struggles with raw oats
• Add a pinch of salt or 3g white miso post-exercise for electrolyte balance

Don’t add nut butter, avocado, coconut milk, or seeds – at least not if you’re trying to stick to the oxidative priority approach. If that’s not something you’re concerned about, then feel free to throw any of these in!

 The Final Word

This smoothie is a keeper and I suspect it’ll feature more frequently in our breakfasts. It’s fruity, filling, full of colour, and completely aligned with fat-loss goals – as long as you’re not mixing it with a handful of cashews or drinking it alongside a buttery slice of toast.

It’s part of a much bigger picture around metabolic function and fat storage – one that doesn’t require starving yourself or giving up smoothies altogether.

Just tweak the ingredients, match the fuel type to your needs, and let your body do what it’s built to do.

Want to know more about how oxidative priority works – and how to use it to lose fat without losing your mind? You can read the full guide here.

Want to work with me? That’s awesome. You can get in touch here.