A thick blended smoothie of soy milk, banana, blueberries and peanut butter, eaten from a bowl with oats and flaxseed on top. Vegan.
- Ready in5 minutes
- Serves1
Ingredients
- 250 ml soy milk
- 100 g bananas
- 100 g blueberries
- 30 g rolled oats (use certified gluten-free if needed)
- 1 tbsp peanut butter
- 1 tbsp ground flaxseed
Method
- Put the soy milk, banana, most of the blueberries and the peanut butter in a blender. A frozen banana makes it thicker.
- Blend until smooth and thick enough to hold a spoon.
- Pour into a bowl and top with the oats, the flaxseed and the remaining blueberries.
What this plate gives you
The 13 g of fibre is nearly half a 2,000-calorie day’s 28 g and comes from the oats, the flaxseed, the blueberries and the banana together. The soy milk and peanut butter carry the 19 g of protein; on almond milk the bowl would have about 12 g. At 544 calories it is a large breakfast, a quarter of the day, because it is a whole meal blended: fruit, grain, nut and milk. Blend the oats first, dry, so they do not stay grainy.
Swaps
- A scoop of soy or whey protein: about 20 g more protein.
- Frozen banana: the same numbers and a thicker, colder bowl.
- Leave out the peanut butter: 90 calories fewer.
Keeping it
Drink or eat it within the hour. A blended bowl separates and the oats swell; it does not keep.
