Smooth start to your day Satisfying shakes and smoothies to quench your thirst
…with our 5 fab shakes and smoothies
RECOVERY SMOOTHIE
Put 100g strawberries, 1 small banana, 100g low-fat natural yoghurt, 2 tsp Nutella and 2 tsp smooth peanut butter in a blender and blend until smooth. Add 1 tsp chia seeds and 60ml (¼ cup) skim milk. Give a final blend to combine. Serve immediately. Serves 1. PER SERVE 1330kJ, protein 15g, total fat 11g (sat. fat 2g), carbs 35g, fibre 7g, sodium 181mg • Carb exchanges 2½ • GI estimate low • Gluten free
PEACH MELBA SMOOTHIE
Drain and rinse a 410g can peach halves in natural juice and place in a blender with 100g frozen raspberries. Add 100ml fresh orange juice and 80ml (1⁄3 cup) low-fat custard and blend together. Pour over ice, garnish with 1 Tbsp low-fat custard and a few raspberries. Best served chilled. Serves 1. PER SERVE 1400kJ, protein 8g, total fat 1g (sat. fat 1g), carbs 47g, fibre 14g, sodium 81mg • Carb exchanges 3• GI estimate low
BERRY & ALMOND MILK SMOOTHIE
Put 1 large banana, peeled and chopped, 170g frozen mixed berries, 175ml unsweetened almond milk and 1 tsp honey in a blender. Blend until smooth. Serve in a chilled glass. Serves 1. PER SERVE 1040kJ, protein 3g, total fat 7g (sat. fat 4g), carbs 40g, fibre 8g, sodium 49mg • Carb exchanges 2½ • GI estimate low • Gluten free
LIGHT START SHAKE
Put 125ml (½ cup) light cranberry juice and 100ml soy milk, a few ice cubes,1 small banana, peeled and chopped, 1 tsp chia seeds, 1 tsp psyllium husks and 1 tsp honey in a blender and blend until smooth. Pour into a chilled glass, with 2 tsp flaked almonds. Serves 1. PER SERVE 932kJ, protein 7g, total fat 8g (sat. fat 1g), carbs 28g, fibre 6g, sodium 70mg • Carb exchanges 2
• GI estimate low
ENDURANCE SHAKE
Place 30g rolled oats, 3 dried pitted, finely chopped dates, 125ml (½ cup) skim milk, 1 small banana, 100g low-fat natural yoghurt, 2 tsp chia seeds and a handful of ice cubes in a blender. Blend until smooth and thick.
Serves 1. PER SERVE
1500kJ, protein 18g, total fat 6g (sat. fat 1g), carbs 54g, fibre 9g, sodium 155mg
• Carb exchanges 3½ • GI estimate low