Fruit shake

SERVES 1

• 2 tbsp full-fat live Greek yoghurt or dairy-free yoghurt (40cals/1.6g protein)
• 100ml full-fat milk or dairy-free milk (63cals/3.3g protein)
• ½ medium banana, peeled and roughly chopped, around 50g prepared weight (43cals/0.6g protein)
• 1 tbsp jumbo porridge oats, around 7g (28cals/0.8g protein)

Add fruit:

• 50g strawberries, hulled and halved (19cals/0.3g protein)
• 50g raspberries (16cals/0.7g protein)
• 50g cubed mango (33cals/0.3g protein)
• 60g frozen pineapple (27cals/0.2g protein)
• 50g frozen mixed berries, such as strawberries and blueberries (20cals/0.4g protein)

Add protein source:

• 1 tbsp ground almonds (44cals/1.8g protein)
• 1 tbsp chopped mixed nuts (60cals/2.7g protein)
• 1 tbsp mixed seeds (61cals/2.7g protein)
• 1 tbsp whey powder (25cals/5.5g protein)
• 1 tbsp chia seeds (71cals/1.9g protein)

Add any optional extra:

• 1 tsp vanilla extract
• ½ tsp ground cinnamon
• 1 tsp finely grated fresh root ginger
• finely grated zest ¼ lemon or lime
• squeeze lemon or lime juice

1. 1. Put all the ingredients for the basic fruit shake in a blender.
2. 2. Add one fruit and one protein source.
3. 3. Add an optional extra, if you like.
4. 4. Add 3–4 tablespoons water or 3–4 ice cubes and blitz until smooth. Add more water, if needed, to reach your preferred consistency.
5. 5. Serve immediately.