Recipes, Photography, Musings

Maple-Banana Smoothie with Oats and Walnuts

maple smoothie on counterThe snow is melting, the sun has a promise of warmth, but the wind is still chilly and the nights are cold.  The sap is running in the sugar maple trees.  In celebration of maple syrup season, I made a delicious smoothie today, sweetened with pure maple syrup from Michigan’s Upper Peninsula.  My brother and his wife live up there, and gave us this syrup made by a friend of theirs.  It is so flavorful and pure, I feel like I am walking in the fresh north woods when I taste it.  I love using pure maple syrup as a sweetener.  It is a welcome alternative to refined sugar, and it contains minerals and antioxidants as well.  Maple syrup has gained popularity in many recipes, and I am enjoying experimenting with it. The smoothie I made this morning is full of soothing, creamy, rich nutrition with banana, yogurt, oats, and walnuts.  maple smoothie ingredients 3To me, it is the perfect combination of sweet and nourishing.  Goodness knows I needed a boost of energy this morning, and this smoothie has enough protein from the yogurt, oats, and walnuts to provide lasting energy.  My sweet son has been quite sick this week, and I have needed all the energy I could get to help take care of him. Fortunately, he is feeling much better.  I am sharing this recipe, because I hope this smoothie will help you face whatever lies ahead with strength and some enjoyment thrown in along the way.  That’s where the maple syrup comes in. It is such a lovely, natural treat. “When made in small quantities–that is, quickly from the first run of sap and properly treated–it has a wild delicacy of flavor that no other sweet can match. What you smell in freshly cut maple-wood, or taste in the blossoms of the tree, is in it. It is then, indeed, the distilled essence of the tree.” –John Burroughs, Signs and Seasons, 1886. I love the phrase “wild delicacy.”  Those two words seem to be opposites, and yet together, they describe some of the best things in life. Have a wonderful weekend! I am sharing this recipe with the many talented bloggers at Angie’s The Novice Gardener site for Fiesta Friday, hosted today by Jhuls at The Not So Creative Cook and Mila at Milkandbun. maple smoothie ingredients 2maple smoothie on porch 3maple smoothie on porch 4

Maple-Banana Smoothie with Oats and Walnuts

  • Servings: 1
  • Print

  • 1/4 cup old fashioned rolled oats
  • 2 tablespoons of raw walnuts
  • 1 cup plain yogurt
  • 1 banana, peeled and chopped
  • 1/2 cup milk, almond milk, or soymilk
  • 2-3 tablespoons pure maple syrup
  • 1/2 teaspoon vanilla

Directions: Place the oats and walnuts in a blender or food processor.  Blend until the mixture resembles coarse sand.  You may need to scrape the sides and stir the mixture a bit between blending.  Then add the yogurt (Greek yogurt is great too), banana, milk, maple syrup, and vanilla.  Blend again until smooth.  If this is too thick, you can add a couple ice cubes and blend again.  If you prefer it on the thicker side (like I do), simply pour into a glass and sip with a straw and/or spoon.  Enjoy! 


  1. GFLife247

    This sounds so tasty and sweet. I just might need to try it out to add to my smoothie rotation. Hope you’re having a wonderful weekend, and happy FF!

    • dragonflyhome

      Thank you! It is sweet and natural. Happy FF to you too!

  2. Natalie Browne

    This sounds really yummy 🙂

  3. Jhuls

    I really love it when the sun is striking hot, but the wind is chilly – I could go outside and take a walk. And this looks amazing after that walk. 😀 Thanks for sharing at FF. Enjoy the party and you might want to take a slice of my close-to-healthy cake. 😉

    • dragonflyhome

      Thank you, Jhuls! It is perfect walking weather. I will definitely check out your cake. 🙂

  4. Julie is HostessAtHeart

    I love this smoothie! Who says good for you can’t be delicious!

    • dragonflyhome

      Thank you, Julie! I love it when something healthy tastes really decadent.

  5. Lori

    Glad your son is feeling better!
    Wow, I have never thought about putting oats into a smoothie! I am definitely going to print this recipe!

    • dragonflyhome

      Thank you Lori. Yes, I really like the oats in it because they make it feel more substantial. Thanks for the good wishes for my son too.

  6. Michelle @ Giraffes Can Bake

    Yum this smoothie looks delicious, I bet the maple syrup gives it such a great taste

    • dragonflyhome

      Thanks, Michelle. Yes, the maple syrup gives it such a smooth sweetness.

  7. milkandbun

    Is that snow? What a lovely photo! 🙂 super tasty and nourishing cocktail! I could easily drink a couple of such glasses! 🙂
    Thanks for sharing with Fiesta Friday! 🙂
    Enjoy the weekend!

    • dragonflyhome

      Thank you so much. Yes, that is snow. It is rapidly melting though, so in a few days it will be gone! Thanks for co-hosting FF this week. 🙂


    I enjoy smoothies and I have quite a collection of recipes. You tweaked my interest with the maple syrup – living in Michigan you have to love maple products 🙂

    • dragonflyhome

      Thank you! Yes, with the maple sugar festivals going around here, I am inspired to use it more. I love the taste of it!

  9. Lili

    I’ve pinned this to make – it’s healthy, I love all the ingredients and of course the lovely lovely maple syrup! 🙂 Thanks for sharing!

    • dragonflyhome

      Thank you, Lili. I hope you enjoy it!

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