Oatmeal Cookie Protein Shake

• 240 g Nonfat milk (1 cup)
• 25 g dry Rolled oats (⅓ cup dry)
• 50 g raw Banana, peeled (1.8 oz raw)
• 10 g Medjool date, pitted (½ date)
• 30 g Vanilla whey protein powder (1.1 oz (about 1 scoop))
• 1.5 g Ground cinnamon (½ tsp)
• 0.2 g Ground nutmeg (a pinch)
• 2 g Vanilla extract (½ tsp)
• 100 g (a handful) Ice cubes (a handful (about 3.5 oz))

You'll need: Blender, Spatula, Tall glass.

Method

1. Load the blender

   Pour the milk into the blender first. Add the oats, banana, date, whey, cinnamon, nutmeg and vanilla.

   Liquid goes in first so the whey doesn't cake on the blades.

2. Blend until smooth, then thick

   Blend for 45 seconds, until the oats are fully broken down. Add the ice cubes and blend 30 seconds more, until thick and frothy.

   Soak the oats in the milk for 5 minutes first if your blender is weak. They blend silky.

3. Pour and drink

   Pour into the glass, dust with a pinch of the cinnamon and drink within 15 minutes, while it is still thick.

   Give it a stir if it thickens. Oats keep absorbing the milk as it sits.

Swaps

• Nonfat milk → Unsweetened oat milkCreamier, about 20 kcal fewer, 5 g less protein.
• Medjool date, pitted → Maple syrup, 8 gCleaner sweetness, nearly the same calories.