Banana and blueberry smoothie
Serving Size Serves 1
Ingredients
125 ml (1 cup) low-fat milk or soy milk
1 small banana
80 g (1/2 cup) frozen or fresh blueberries
2 tablespoons vanilla protein powder
Ice (optional)
Instructions
Combine all the ingredients in a blender.
Blend until smooth and creamy.
Serve immediately.
Healthy smoothie tips
• For a colder, thicker, yummier smoothie than normal, freeze some of your fruit first before blending.
• You can reduce the fat by substituting whole milk for skim milk or use a lowfat soy milk, and for an extra hit of protein add 2 tablespoons of your favorite vanilla protein powder.
• You can add extra fiber by adding a teaspoon of psyllium,
• You can add extra essential fatty acids by adding a teaspoon of linseed (flaxseed oil)
• You can add low-fat plain yoghurt with live cultures that are good for the tummy.
• Protein powder is available in the supermarket or health food stores. A few scoops adds a good protein boost to breakfast smoothies. Make sure to choose a vanilla or neutral based powder low in sugar and fat. The protein will fill you up and keep you in power mode for the whole morning.
• Psyllium is a soluble fiber available in supermarkets and health food stores. 1 tsp is all you need in a smoothie and make sure to drink plenty of water throughout the day if increasing fibre intake.
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