Coffee, Banana and Oat Protein Shake
Makes 1 serving

INGREDIENTS
2 shots (60 ml), cooled Espresso
1 medium, about 100 g Banana (Frozen in chunks if you have planned ahead. It replaces the ice and makes it thicker. Peeled weight. A medium banana is about 100 g without the skin.)
40 g Rolled oats (Dry weight.)
1 scoop, about 30 g Whey protein isolate (Values for an unflavoured or lightly flavoured isolate. A concentrate or a blend carries more fat and carbohydrate at the same scoop.)
250 ml Semi-skimmed milk
1 tbsp (15 g) Peanut butter (The kind that is peanuts and salt. Sweetened spreads carry more carbohydrate.)
A handful Ice

METHOD
1. Blend the oats on their own for ten seconds first, until they are a coarse flour. Whole oats in a smoothie are chewy in the wrong way.
2. Add the milk, coffee, whey, peanut butter and banana and blend for thirty to forty seconds until smooth.
3. Add the ice and blend again briefly. Drink within a few minutes; the oats keep thickening as they sit.

Contains gluten cereals, milk and peanuts.
Oats count as a gluten cereal under UK labelling and ordinary oats are milled alongside wheat. Certified gluten-free oats are a separate ingredient here.
Most whey powders contain soya lecithin, which counts as soya. Check the tub.

RECIPE NOTES
Over 500 kcal because it is porridge, coffee and a protein shake in one glass. The oats are 150 of it and the peanut butter 90, and both can go if you want a lighter version at about 320.
Blitzing the oats first is the trick. Ten seconds dry, then the liquid.

Full recipe: https://www.getfuel8.com/recipes/coffee-banana-oat-protein-shake
