Mocha Protein Smoothie with Coffee, Banana and Cocoa

Iced coffee and breakfast in one glass: cold coffee blended with frozen banana, cocoa, oats and Greek yogurt. It tastes like a mocha milkshake but has 23g of protein and no added sugar. Five minutes with cold coffee ready.

Snack

Serves 1

A glass of creamy chocolate brown mocha smoothie made with coffee, banana, cocoa and Greek yogurt

Ingredients

120ml/½ cup cold strong coffee (filter coffee, or a double espresso topped up with cold water), or decaf
1 small ripe banana (about 80g/3oz peeled), sliced and frozen
150g/5oz/⅔ cup 0% fat Greek yogurt (plain, strained)
1 tbsp (6g) unsweetened cocoa powder
20g/¾oz/¼ cup rolled oats (labelled gluten-free if needed)
100ml/scant ½ cup semi-skimmed milk (2% milk), or unsweetened soy drink
A pinch of ground cinnamon
3 or 4 ice cubes

Method

Brew the coffee ahead and chill it, or use leftover coffee from the morning. Freeze the banana slices for at least 4 hours. Neither step is counted in the time.
Put the cold coffee, milk and oats in the blender and blend for 20 seconds, so the oats break down before the thick ingredients go in.
Add the frozen banana, yogurt, cocoa, cinnamon and ice and blend for 45 to 60 seconds, until smooth and frothy.
Taste. If it is too bitter for you, add a few more slices of frozen banana and blend again. Pour into a glass and drink straight away; it thickens as the oats soak.

Why it works

A glass has about 23g of protein and 309 calories, with no added sugar and no protein powder. The sweetness comes from the frozen banana, and the protein from the Greek yogurt and milk. It makes a good drink after training.

Why the oats. 20g of oats blended into the base make it thicker and more filling, and add fibre. Blending them with the liquid first means they disappear completely, with no gritty texture.

Caffeine. One serving has about as much caffeine as a small cup of coffee. Food safety agencies in Europe and the US consider up to 400mg of caffeine a day safe for most healthy adults; in pregnancy, the advice is no more than 200mg. Caffeine late in the day can disturb sleep, so use decaf if you drink this in the afternoon.

Cocoa, not chocolate. Unsweetened cocoa powder gives a strong chocolate flavour with almost no sugar or fat. Much of the cocoa butter is pressed out when cocoa powder is made, so it has far less fat than chocolate.

Not gluten-free as written; use oats labelled gluten-free if you need to. For another post-workout drink, try the banana, oat and peanut butter recovery smoothie.

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tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic

Bowl of roast cauliflower and tempeh with tahini dressing

miso-tofu-edamame-noodle-soup

Miso, Tofu and Edamame Soup with Buckwheat Noodles

Lunch

miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach

Bowl of miso noodle soup with tofu cubes and green edamame

kiwi-kefir-night-bowl

Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds

Snack

kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts

Bowl of kefir with sliced kiwi and toasted pumpkin seeds

turkey-sweet-potato-cherry

Turkey, Sweet Potato and Tart Cherry Traybake

Dinner

turkey, sweet potato, cherries, olive oil, garlic, onion, rosemary, spinach

Turkey breast traybake with sweet potato and dark cherries

sardine-white-bean-smash

Sardine and White Bean Smash on Sourdough

Dinner

sardines, white beans, garlic, lemon, olive oil, sourdough, parsley, tomatoes, onion, chilli flakes

Sardine and white bean smash on toasted sourdough with lemon

garlic-prawn-spinach-stirfry

Garlic Prawn and Spinach Stir-Fry

Dinner

prawns, spinach, garlic, brown rice, lemon, olive oil, chilli flakes, spring onions

Garlic prawns with spinach in a pan with lemon

chickpea-egg-avocado-bowl

Chickpea, Egg and Avocado Lunch Bowl

Lunch

chickpeas, eggs, avocado, tomatoes, rocket, lemon, olive oil, pumpkin seeds, onion, cumin

Chickpea bowl with halved boiled eggs, avocado and rocket

spinach-feta-pumpkin-omelette

Spinach, Feta and Pumpkin Seed Omelette

Breakfast

eggs, spinach, feta, pumpkin seeds, olive oil, tomatoes

Folded spinach and feta omelette with pumpkin seeds on a plate

pumpkin-seed-oat-bites

Pumpkin Seed and Oat Bites

Snack

oats, pumpkin seeds, almond butter, dates, honey, flaxseed, dark chocolate, cinnamon

No-bake oat and pumpkin seed bites on a wooden board

kimchi-fried-rice-eggs

Kimchi Fried Rice with Eggs

Lunch

brown rice, kimchi, eggs, spinach, garlic, spring onions, sesame oil, olive oil, sesame seeds, tamari, gochujang, rice vinegar

Kimchi fried rice topped with a fried egg, sesame seeds and spring onion

kefir-berry-brazil-smoothie

Kefir Smoothie with Berries and Brazil Nuts

Breakfast

kefir, greek yogurt, blueberries, brazil nuts, flaxseed, chia seeds, cinnamon, lemon, banana

Kefir and berry smoothie in a glass with Brazil nuts and flaxseed

beef-black-bean-chilli

Beef and Black Bean Chilli

Dinner

beef mince, black beans, tomatoes, onion, red pepper, garlic, brown rice, greek yogurt, dark chocolate, olive oil, cumin, smoked paprika, oregano, chilli flakes, tomato puree, stock, coriander

Beef and black bean chilli in a bowl with yogurt and coriander

chicken-liver-pate

Chicken Liver Pate with Shallots

Snack

chicken livers, shallots, garlic, ghee, butter, thyme, sourdough, brandy, cornichons

buckwheat-beetroot-bowl

Buckwheat Bowl with Roast Beetroot

Dinner

buckwheat, beetroot, pumpkin seeds, feta, goat's cheese, watercress, rocket, lemon, olive oil, wholegrain mustard

Buckwheat bowl with roast beetroot and feta

yogurt-cherries-walnuts

Greek Yogurt with Cherries and Walnuts

Snack

greek yogurt, cherries, walnuts, honey, cinnamon