High proteinQuick

Berry Protein Shake

For mornings you would otherwise skip entirely.

3 min Serves 1 Blender

Per serving

460

kcal

38.8 g

protein

62.4 g

carbs

7.9 g

fat

8.4 g protein per 100 kcal · 9.5 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Whey protein powder30 g
  • Frozen mixed berries120 g
  • Semi-skimmed milk250 g
  • Banana80 g
  • Oats(optional)25 g

Method

  1. 1Liquid in the blender first.
  2. 2Everything else on top, blend until smooth.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Frozen vegetables need cookingShow

Frozen vegetables and sweetcorn are usually blanched, not fully cooked. After a listeria outbreak linked to frozen sweetcorn, food agencies advise cooking them unless the pack says 'ready to eat'.

  1. Add them straight from frozen — no need to thaw.
  2. Cook until they are piping hot all the way through, even if they are going into a salad (let them cool after).
Blending hot and cold things safelyShow

Blenders are simple, but hot liquid expands and can blow the lid off.

  1. Never fill more than halfway, and never more than a third with anything hot.
  2. Hold the lid down with a folded tea towel and start on the lowest speed, then turn it up.
  3. Always switch off at the wall before putting a spoon or finger near the blades.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.