Smoothie with kefir, berries, banana and oats

Ingredients

• kefir: 1 cup, about 250 ml
• berries: 1 small bowl, about 100 g
• banana: 1 small, about 90 g
• dry oats: 3-5 tbsp, about 30 g

Instructions

1. Grind the dry oats first, with nothing else in the jug: mixed into the rest they never break down and stay as grit between your teeth.
2. Add the banana and kefir and blend for 30 seconds. The banana brings both the thickness and the sweetness — no sugar is needed here.
3. Put the berries in last and blend 10–15 seconds, no longer: keep going and the seeds break up and the smoothie turns bitter.
4. If it came out too thick, loosen it with kefir rather than water: water dilutes the taste, kefir does not.
5. Drink it straight away. In half an hour the oats take up the liquid and the smoothie thickens into porridge.

Nutrition

Contains: Dairy, Gluten

Swaps

• Yogurt/kefir can be swapped for cottage cheese 150-180 g or soy yogurt 180 g.
• If you're lactose intolerant, use unsweetened plant-based yogurt in the same amount.
• Berries can be swapped for 1 medium apple or 1 medium pear.
• Frozen berries work at the same weight; thaw them without sugar.
• The fruit can be swapped for 1 medium seasonal fruit of about the same weight.

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