Ingredients

• 160 g ripe banana — peeled and sliced
• 300 ml low-fat lactose-free milk — chilled
• 50 g plain whey protein isolate — powder
• 80 g plain low-fat yogurt — chilled
• 6 g fresh ginger — peeled and very thinly sliced
• 20 g rolled oats — dry optional
• 120 g ice cubes — optional, for extra coldness optional

Instructions

1. Add the sliced banana, low-fat lactose-free milk, plain whey protein isolate, and plain low-fat yogurt to a blender.
2. Add the thinly sliced fresh ginger and rolled oats (if using) to the blender.
3. Blend on low speed for 15–20 seconds, then gradually increase to high speed and blend until completely smooth and creamy, about 45–60 seconds.
4. If you prefer a colder, thicker texture and your stomach tolerates cold drinks, add the ice cubes and blend again until smooth.
5. Let the smoothie sit for 2–3 minutes to allow bubbles to settle, then pour into small glasses.
6. Sip slowly over 10–20 minutes, stopping if you feel uncomfortably full or if nausea increases.