Protein smoothie

• 3/4 cupplain Greek yogurt
• 1banana · frozen, sliced
• 3/4 cupfrozen mixed berries
• 1/2 cupmilk · dairy or unsweetened plant milk
• 1 tbspchia seeds
• 1 scoopprotein powder · optional, vanilla, about 20g protein
• 1 tbspalmond butter · optional, for staying power
• 1 handfulspinach · optional

Methode

1. 1

   Freeze the fruit instead of adding ice

   Frozen banana and berries give you a thick, cold, milkshake texture without ice, which just waters the smoothie down as it melts. Keep a stash of peeled ripe bananas in the freezer for exactly this. Frozen fruit is the difference between a thick smoothie and a thin one.

2. 2

   Greek yogurt does most of the protein work

   Three-quarters of a cup of Greek yogurt brings creaminess and around eighteen grams of protein before any powder. It also gives a pleasant tang that balances the sweet fruit. Yogurt-based smoothies feel like a meal where juice-based ones spike and crash.

3. 3

   Powder is optional, and quality matters

   If you want to push past thirty grams of protein, add a scoop of a protein powder you actually like the taste of. A grassy, chalky powder ruins the drink no matter what else is in it. If your yogurt already gets you where you want to be, skip the powder entirely.

4. 4

   Add a fat and a fibre for staying power

   A spoon of almond butter or chia seeds turns a smoothie from a sugar hit into something that keeps you full. The fat and fibre slow the absorption of the fruit sugars, so you are not hungry again in an hour. Chia also thickens the drink as it sits.

5. 5

   Layer the blender for a smooth blend

   Liquid first, then yogurt and soft ingredients, then frozen fruit and any greens on top. This helps the blades catch and pull everything down, giving a smooth result without stopping to scrape. Blend on high until completely smooth.

6. 6

   Hide greens without tasting them

   A handful of spinach disappears into a berry smoothie, adding volume, fibre and micronutrients with no green taste, the berries mask it completely. It is the easiest way to get a serving of vegetables into a sweet drink.