Green Protein Smoothie with Spinach, Pineapple and Greek Yogurt

1. Pour the milk into the blender first, then add the spinach. Blend for 20 to 30 seconds until the spinach is completely smooth, with no flecks left. Blending the leaves with the liquid first is what stops the smoothie tasting stringy.
2. Add the yogurt, pineapple, banana and chia seeds and blend for another 30 to 60 seconds, until thick and smooth.
3. If it is too thick to pour, add a splash more milk or cold water and blend briefly. Taste: if it is too sharp, add a few more chunks of banana or pineapple and blend again.
4. Pour into a glass and drink straight away; the chia seeds slowly thicken it as it stands. It keeps in a sealed jar in the fridge for up to 24 hours. Shake well before drinking.

A glass has about 25g of protein and 8g of fibre for 355 calories, with no protein powder. Most of the protein comes from the Greek yogurt, which is strained, so it has roughly twice the protein of ordinary plain yogurt.

Why the spinach goes in first. Raw spinach blended with the liquid first breaks down completely, so you get a smooth drink that tastes of pineapple and banana, not of leaves. 40g of baby spinach is half a portion of vegetables, at a meal that usually has none.

Why it is tagged for menopause. It is a high-protein breakfast with calcium from the yogurt and milk, and the chia seeds add fibre and plant omega-3 fat. If you use soy drink, choose one fortified with calcium.

Not tagged for blood sugar. The pineapple and banana bring about 42g of carbohydrate, and fruit in a drink is easy to take in quickly, so it can raise blood sugar faster than eating it whole. The protein, fibre and chia slow it down, but if blood sugar matters to you, eat it with a meal or swap the banana for half an avocado.

Want more protein? A 25g scoop of whey or pea protein adds roughly 20g; check the label. For another breakfast smoothie, try the kefir smoothie with berries and Brazil nuts, or for something to eat with a spoon, the mixed berry smoothie bowl.