The fruit are a source of vitamins and minerals, as well as fiber and carbohydrates, making the smoothie nutritious and energizing. ?? cup quick cook oats (not instant) ?? cup nuts (walnuts, almonds, or pecans) 1 ripe banana 1 cup frozen fruit (mango, blackcurrants, or strawberries) 2 ?? tbsp low-fat yogurt 1 cup of milk (skim/ soy/ almond) 11.