- 2 teaspoons almond meal
- 1 tablespoon rolled oats
- 1 cup (250 ml) light milk
- ½ medium frozen banana (see Cook’s tip)
- 1 teaspoon honey
- ½ cup ice cubes
- strawberries, halved, to serve (optional)
- Place all ingredients into a large blender.
- Blend on high for 1 minute.
- Pour into a tall glass and put strawberry halves on top, if desired.
Cook’s tips: Freeze bananas, peel and cut into 2 cm pieces for easy blending, place in a zip lock bag in ½ cup portions ready to use for smoothies or other recipes. If no fruit has been previously frozen, add additional ice. For a thicker smoothie use ½ cup light milk and ½ cup vanilla light yoghurt. Almond meal can be replaced with LSA which is ground linseed, almond and sunflower seeds. Replace banana with any fruit of choice. Alternatively ingredients can be placed in a large jug and blended using a hand-held blender.
Health tips: It is important to have 3 serves of dairy per day for essential calcium, magnesium and vitamins. Dairy is also an excellent protein and low GI carbohydrate source. This recipe can also be used as a great snack for 2 people.
Diabetic Friendly: Add 1 teaspoon of Chia seeds.
Low Lactose: Substitute milk for low fat lactose free milk
Per serve energy 1041 kJ, protein 12.6 g, fat 6.7 g, saturated fat 2.6 g, cholesterol 18 mg, carbohydrate 34.5 g, fibre 2 g, sodium 128.1 mg, GI low