Instant Whole Grain Smoothie (No Oats, No Sugar)

Don’t overthink it when it comes to making a smoothie. The best ones are frequently created by improvising with what you already have. This recipe, which uses widely available ingredients, is a must-try. Not only it can be consumed guilt free, it is enriched with the goodness of multiple macro and micro nutrients.

Health Benefits

  • Good for the heart health.
  • Aids in weight loss and management.
  • Eases digestion.
  • Gives instant boost of energy.
  • Helps in lowering cholesterol levels.
  • Manage diabetes.


Puffed Barley/ Wheat3/4 cup.
Plant/Cow milk150 ml
Pure Peanut Butter2 tsp.
Cocoa powder (Unsweetened)2 tsp.
Coffee (Optional)1 tsp.
Ice cubesSome
Honey1 tsp.

Note: You can try this smoothie with other puffed grains such as wheat, buckwheat , and amaranth.


  • Take a blender jar
  • Grind and blend puffed barley in the blender.
  • Add ice cubes, cocoa powder, milk, coffee, honey, banana, and peanut butter in the blender jar
  • Add blender and grinded barley too and blend well.
  • Transfer it to a glass and enjoy.
  • You can enjoy it any way you like, either as a smoothie, garnished with homemade chocolate sauce or as a smoothie bowl topped with barley and some dried berries.

Nutritional Information

  • Barley is abundant in fiber, molybdenum, manganese, and selenium, copper, vitamin B1, chromium, phosphorus, magnesium, and niacin are all present in significant concentrations.
  • Milk has a good balance of carbohydrate, protein, fat, and many essential nutrients including calcium, riboflavin, phosphorus, vitamin B12, magnesium, zinc and iodine.
  • Bananas are high in potassium and fiber.
  • Peanut butter is a good source of protein and vitamin B-6. It provides a good number of micronutrients, such as magnesium, potassium, and zinc.
  • Coffee is very rich in antioxidants — including polyphenols and hydro cinnamic acids.
  • Cocoa powder does provide a decent range of vitamins, but it is not particularly high in any of them. B vitamins are the most concentrated vitamins in cocoa and on top of that it also provides minimal ranges of micronutrients such as manganese, copper, magnesium, iron, phosphorus, zinc.
  • Honey is rich source of ascorbic acid, pantothenic acid, niacin and riboflavin; along with minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.

Nutritional Calculations

CaloriesCarbohydratesProtein Fat
300 Kcal44 gm12 gm11 gm

Serves= 2

Calories= 150 Kcal/serve.

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