Watch how it’s made on Instagram
Thick, cold and creamy enough to eat with a spoon, like blueberry ice cream with over 30 g of protein. Three ingredients, one blender, five minutes.
Serves 1
Prep 5 min
Cook None
The recipe
Per smoothie
745 kcal · 40 g protein · 10 g fibre · 23 g fat
Ingredients
generous ¾ cup2 dl plain kefir
generous ¾ cup2 dl 0% Greek yoghurt
⅓ cup¾ dl rolled oats
1 ripe banana, frozen
2 Medjool dates, pitted
1 tbsp natural peanut butter
1 tbsp hemp seeds
A pinch cinnamon or cardamom, optional
Method
Blend
Put everything in a blender and blend until completely smooth.Adjust
Add a splash more kefir if you want it thinner.
Make it yours
No protein powder
Use 2 dl (scant 1 cup) Greek yoghurt with a teaspoon of honey and a few drops of vanilla. You still get about 19 g of protein.
Other berries
Any frozen berries work. Raspberries make it tarter, cherries make it richer.
The granola
My Peanut Butter & Maple Granola is what goes on mine.
Worth knowing
Frozen blueberries → frozen soon after picking, so nutritionally on par with fresh, and much cheaper out of season.
Greek yoghurt → strained, so it has roughly twice the protein of regular yoghurt, plus the creamy texture.
Protein powder → a shortcut, not a requirement. Pick one with a short ingredient list.
Protein at breakfast → most of us eat the bulk of our protein at dinner. Spreading it out, with 25 to 30 g per meal, is a sensible target for keeping muscle as we age.
It tastes like blueberry ice cream. That’s the whole pitch.
Nutrition is an estimate based on standard ingredient values, rounded. Your brands will vary a little.
