This vibrant smoothie bowl combines warm earthy spices with creamy plant-based milk and hearty oats for a comforting breakfast. Inspired by traditional golden milk beverages, it serves as a nutritious and filling start to the day. It is a popular choice for a quick morning meal or an energizing afternoon snack.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 0.5 cup Rolled oats (uncooked) (53 g)
- 1 cup Almond milk (241 g)
- 1 piece Frozen banana (120 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 0.25 tsp Ground ginger (0.6 g)
- 0.25 tsp Cinnamon (0.6 g)
- 1 pinch Black pepper (0.2 g)
- 1 tsp Maple syrup (6.6 g)
- 1 tbsp Chia seeds (9.6 g)
- Ingredients in total: 433 g
- Weight lost in cooking: 83 g (mostly water boiling off)
- Net weight (cooked): 350 g · 1 serving of about 350 g
Method
- Place the rolled oats into a high-speed blender and pulse briefly until they reach a coarse, flour-like consistency.
- Add the almond milk, frozen banana, turmeric powder, ground ginger, cinnamon, black pepper, and maple syrup to the blender.
- Blend the mixture on high speed until completely smooth and creamy, stopping once to scrape down the sides if necessary.
- Pour the thick smoothie base into a serving bowl.
- Top with the chia seeds and your choice of extra toppings like nuts or sliced fruit before serving immediately.
Nutrition
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Calories | 416 kcal | 119 kcal |
| Protein | 11.3 g | 3.24 g |
| Water | 250 mL | 71.6 mL |
| Sodium | 198 mg | 56.7 mg |
| Total Carbohydrates | 74.4 g | 21.3 g |
| Total Fat | 9.96 g | 2.85 g |
| Sugar | 19.7 g | 5.62 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Iron | 4.8 mg | 1.37 mg |
| Calcium | 544 mg | 155 mg |
| Magnesium | 158 mg | 45.1 mg |
| Potassium | 802 mg | 229 mg |
| Iodine | 1.2 mcg | 0.34 mcg |
| Phosphorus | 441 mg | 126 mg |
| Zinc | 3.26 mg | 0.93 mg |
| Chloride | 394 mg | 112 mg |
| Selenium | 22.5 mcg | 6.44 mcg |
| Copper | 0.58 mg | 0.17 mg |
| Fluoride | 0.091 mg | 0.026 mg |
| Manganese | 3.95 mg | 1.13 mg |
| Molybdenum | 8.38 mcg | 2.39 mcg |
| Chromium | 20.9 mcg | 5.97 mcg |
Fats
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.35 g | 0.39 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.12 g | 0.89 g |
| Omega-3 Fatty Acids | 1.83 g | 0.52 g |
| Polyunsaturated Fat | 4.37 g | 1.25 g |
| Omega-6 Fatty Acids | 2.43 g | 0.69 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 1.82 g | 0.52 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.21 g | 0.92 g |
Fibre
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Fiber | 13.3 g | 3.79 g |
| Soluble Fiber | 3.49 g | 1 g |
| Insoluble Fiber | 10.5 g | 2.99 g |
Vitamins
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 1.21 mcg | 0.34 mcg |
| Vitamin C | 11 mg | 3.14 mg |
| Folate (B9) | 64 mcg | 18.3 mcg |
| Niacin (B3) | 2.53 mg | 0.72 mg |
| Vitamin A | 366 mcg RAE | 104 mcg RAE |
| Thiamin (B1) | 0.53 mg | 0.15 mg |
| Vitamin B6 | 0.58 mg | 0.17 mg |
| Riboflavin (B2) | 0.23 mg | 0.065 mg |
| Pantothenic Acid (B5) | 1.31 mg | 0.38 mg |
| Vitamin E | 12.7 mg | 3.63 mg |
| Vitamin K | 2.91 mcg | 0.83 mcg |
| Biotin (B7) | 14.2 mcg | 4.05 mcg |
| Beta-Carotene | 38.4 mcg | 11 mcg |
Others
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Choline | 42.3 mg | 12.1 mg |
| Leucine | 1,069 mg | 305 mg |
| Lysine | 558 mg | 159 mg |
| Polyphenols | 525 mg | 150 mg |
| Methionine | 231 mg | 66.1 mg |
| Oxalates | 61.7 mg | 17.6 mg |
| Threonine | 483 mg | 138 mg |
| Tryptophan | 185 mg | 52.9 mg |
| Valine | 743 mg | 212 mg |
| Flavonoids | 68.7 mg | 19.6 mg |
| Histidine | 449 mg | 128 mg |
| Lutein / Zeaxanthin | 0.053 mg | 0.015 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 684 mg | 195 mg |
| Purines | 82.5 mg | 23.6 mg |
Proteins
| Nutrient | Per serving (350 g) | Per 100 g |
|---|---|---|
| Isoleucine | 682 mg | 195 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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